Combatting “Turkey Neck”: Exercises for a Firmer Neckline

“Turkey neck,” the sagging skin under the chin, is a common concern as we age. Although a natural part of the aging process, it’s often caused by loss of elastin and collagen, genetics, sun exposure, and significant weight loss. Fortunately, targeted exercises can help tone the neck muscles and improve the appearance of the neckline, particularly for adults over 60.

Why Chair Exercises are Effective

Chair exercises offer a beneficial alternative to traditional gym machines for addressing “turkey neck.” According to Eric North, a wellness speaker and coach, chair exercises allow for “targeted, high-repetition, and consistent stimulation of delicate neck and jawline muscles without the risk of overexertion or joint strain.” Unlike gym machines that work larger muscle groups, these movements specifically isolate the neck, jaw, and upper chest, promoting muscle tightening and improved circulation.

These exercises directly engage the platysma muscle, the primary contributor to neck sagging, and provide greater freedom of movement compared to gym equipment. However, it’s important to remember that while exercises can tone muscles, they may not significantly tighten excess skin.

Important Note: Always perform these movements slowly and stop immediately if you experience sharp pain or dizziness.

5 Chair Exercises to Strengthen Your Neck

Chin Tucks

Chin tucks help realign the spine and strengthen the deep neck flexors.

• Sit tall with your back straight and appear straight ahead.
• Gradually pull your head straight back, as if creating a “double chin,” keeping your chin level.
• Hold for 2 to 6 seconds.
• Repeat 8 to 12 times.

Isometric Neck Flexion

This exercise strengthens the front neck muscles (flexors).

• Sit tall and place the heels of your hands against your forehead.
• Press your head forward against your hands, resisting the movement with your hands.
• Hold for 6 seconds.
• Repeat 8 to 12 times.

Neck Extensions

Neck extensions tone the muscles under the chin and along the front of the neck.

• Sit tall.
• Slowly tilt your head back, looking up toward the sky.
• For a deeper tightening effect, keep your mouth closed or move your lower jaw over your upper teeth.
• Hold for 5 to 10 seconds.
• Repeat 10 times.

Isometric Side Presses

This exercise tightens the lateral (side) muscles of the neck.

• Sit tall.
• Place your right hand against the right side of your head, above your ear.
• Press your head against your hand, resisting the movement with your hand.
• Hold for 6 seconds.
• Repeat on both sides for 8 to 12 repetitions.

Shoulder Shrugs and Rolls

This move relieves tension in the trapezius muscles and supports the base of the neck for better posture.

• Sit tall.
• Lift your shoulders up toward your ears as high as you can.
• Roll your shoulders backward and down.
• Perform 10 to 15 repetitions.

Beyond Exercises: Additional Considerations

While these exercises can be beneficial, maintaining a healthy lifestyle, protecting your skin from sun exposure, and considering professional treatments can further enhance your results. Consulting with a dermatologist or plastic surgeon can provide personalized recommendations for addressing “turkey neck” concerns.