Let me start by saying that these exercises alone won’t completely eliminate an excessive amount of sagging, but they can help to strengthen the muscles around your neck and jaw to tighten up the appearance. These exercises should be combined with an increase in overall activity – whether that’s walking at a brisk pace for 30 minutes a day or engaging in a full-body workout three to four times a week – and a healthy, balanced diet; especially if you’re trying to eliminate a double chin caused by excess weight.
Trade the Rolls under Your Chin for Neck Rolls
Often used as a warm-up, neck rolls can help release tension while you strengthen your neck, jaw and throat muscles with this simple exercise. Make sure your back is straight before you begin and your shoulders relaxed. This can be done either sitting or standing by simply dropping your head gently until your ear just about reaches your shoulder. Roll your head slowly and deliberately to the center and then to the other shoulder, maintaining a steady breathing pattern throughout the exercise.
Jut out your Jaw
Tilt your head back and look at the ceiling. Jut out your lower jaw until you feel a stretch under your chin. Hold the position and then relax your jaw as you bring your head back down. Repeat this about 10-15 times for a single set.
Ball Squeeze
Use a squeezable ball that’s anywhere from 5-10 inches depending on your level of comfort (a smaller ball will cause you to reach deeper). Put the ball under your chin and squeeze gently by pressing your chin against the ball in a steady, repetitive pattern for about 20 reps (or as many as you feel comfortable).
Exercise Good Posture
Standing and sitting up straight are things you can do even at work. “Not only does sitting up straight make your double chin less noticeable, but it also strengthens jaw muscles, keeping fat from building up under your chin” (FitDay).
Pucker up
This chin lift exercise is done by tilting your head so that you’re looking at the ceiling and then extending your puckered lips as far away from you as you can as if you’re trying to kiss the ceiling fan. As usual, keep your back straight and your shoulders relaxed. Hold this position for about 15-20 seconds and then release, repeating the exercise 10-15 times.
Try out these straightforward exercises to help tighten up the loose skin and muscles around your neck. And remember to combine these moves with a regular exercise routine for optimum results.
Sources:
FitDay. (n.d.). How to Get Rid of That Pesky Double Chin. Retrieved February 2018, from FitDay: https://www.fitday.com/fitness-articles/fitness/weight-loss/how-to-get-rid-of-that-pesky-double-chin.html
Johnson, J. (2017, June 28). Double Chin: Causes and how to get rid of one. Retrieved February 2018, from Medical News Today: https://www.medicalnewstoday.com/articles/318131.php
