Combatting “Turkey Neck”: Exercises to Tighten and Tone

As we age, changes in muscle mass, collagen and elastin levels, and the effects of gravity can lead to a common cosmetic concern: a sagging “turkey neck.” While preventing these changes entirely is difficult, incorporating specific exercises into your routine can support manage and minimize their appearance. Here are four seated exercises to help tighten a double chin and neck sag, particularly after age 55.

Why Does “Turkey Neck” Develop?

“Neck sag and double chins turn into common after 55 due to a combination of accelerated collagen loss, gravity-driven skin laxity, and weakening muscles,” explains Eric North, a wellness speaker and coach as reported by Schweiger Dermatology. The skin of the neck is thinner and more delicate than facial skin, losing elasticity over time. This allows fat to accumulate and the platysma muscle to loosen, creating vertical bands – the “turkey neck” appearance. Structural changes, including fat redistribution and muscle laxity, also contribute to this effect.

How Do These Exercises Help?

Seated neck and jawline workouts primarily activate the masseter (jaw muscle), platysma (neck skin-tightening muscle), digastric (under-chin muscle), and deep neck flexors. Strengthening these muscles creates a firmer foundation, reducing the appearance of sagging skin, defining the jawline, and minimizing a double chin.

Four Seated Exercises for a Firmer Neck

Seated Chin Tucks

1. Start sitting tall with your gaze forward.
2. Place two fingers on your chin.
3. Move your chin and head straight back, away from your fingers, forming a “double chin.”
4. Complete 3 sets of 10 to 15 repetitions, holding each tuck for 3 to 5 seconds.

Jaw Juts (Head Tilt)

1. Begin sitting tall.
2. Tilt your head back to glance at the ceiling.
3. Press your lower jaw forward to feel a stretch under your chin.
4. Hold this position for 10 seconds.
5. Release.
6. Perform 3 sets of 10 to 15 repetitions.

Tongue Stretch

1. Begin sitting tall.
2. Stick your tongue out as far as you’re able to.
3. Lift your tongue up and toward your nose.
4. Hold the stretch for 10 seconds.
5. Release.
6. Perform 2 sets of 10 repetitions.

Kiss The Ceiling (Platysma Exercise)

1. Begin sitting tall.
2. Tilt your head back to look at the sky.
3. Tightly pucker your lips, as if kissing the sky, to stretch the area under your chin.
4. Hold for 10 seconds.
5. Release.
6. Perform 3 sets of 10 to 15 repetitions.

Beyond Exercise: Additional Considerations

While these exercises can contribute to a firmer neck and jawline, it’s important to remember that a holistic approach to skin health is beneficial. Maintaining a healthy diet, staying hydrated, protecting your skin from sun exposure, and considering professional treatments like those offered by dermatologists can all play a role in minimizing the signs of aging.