“Turkey neck,” a term used to describe the wrinkled, sagging skin on the neck, is a common consequence of aging. It results from a combination of factors including excess fat around the neck, loose skin, and weakened neck muscles, as well as the loss of collagen and elasticity in the skin[1][2][5].
Importance of Exercises
While surgical lifts are an option, there are several exercises that can help tighten and tone the neck muscles, improving the appearance of the neck without surgery. Here are some effective exercises to consider:
Exercises to Combat Turkey Neck
1. Forehead Push
Place one hand flat on your forehead.
Push your head against your hand without allowing your head to move forward.
Hold this position for 10 seconds.
Then, place your hands behind your head and push backwards with your neck, holding for another 10 seconds.
Repeat 5 times[3][4][5].
2. Chewing Exercise
Sit with your back straight and lean your head back so your chin points towards the ceiling.
With your mouth closed, make a chewing motion as if you were chewing gum.
Repeat this motion 20 times[3][5].
3. Kiss the Sky
Sit with your back straight and lean your head back so your chin points towards the ceiling.
Pout your lips as if you were giving a kiss.
Repeat this motion 20 times[3][5].
4. Neck Lift
Lie on your bed with your head hanging over the edge and your face looking towards the ceiling.
Slowly lift your head up as high as you can using your neck muscles.
Repeat 5 times. If you experience any pain, stop the exercise immediately[3][5].
5. Upward Facing Dog Pose
Lie down facing the floor.
Slowly lift yourself up using your forearms, with your elbows positioned directly beneath your shoulders.
Push your body up to form a reverse “C” position.
Tilt your chin out and maintain this position for about half a minute[1].
6. Fish Face Pose
Sit in a comfortable chair with your shoulders relaxed and back straight.
Look up as much as you can while pointing your chin upwards.
Slowly move your lower lip towards the upper lip to cover it completely.
Maintain this position for about 10 seconds and repeat it 10 times[1].
7. Tongue Pressure Exercise
Sit in a comfortable position with your shoulders relaxed and back straight.
Look up as much as you can and keep your face muscles relaxed with your mouth closed.
Press your tongue firmly on the roof of your mouth while flexing the muscles of the neck located below the jaw.
Bring your chin down towards your chest while maintaining the tongue pressure[1].
8. Tongue Circle Exercise
Sit down on a chair with your mouth closed.
Move your tongue in circles first to the right side about 15 times and then to the left side about 15 times[1].
9. Lip Pursing
Purse your lips as far as possible while extending your chin in front.
Feel the stretch on the neck muscles and maintain this position for about 15 seconds[1].
10. Double Chin Lift with Tongue
Breathe in, relax, and drop your shoulders. Hold your back and neck high.
Lift your head up, following your gaze towards the ceiling.
Stick your tongue out and point it upwards, holding for 5 seconds. Then move your tongue to the right and left, holding each side for 5 seconds[2].
11. Jaw Release Exercise
Sit up with your back straight and lift your head towards the ceiling.
Make a chewing motion with your mouth closed, opening and closing your jaw repeatedly in a circular motion.
Chew for 20-30 seconds and then stop for 10 seconds. Repeat 15-20 times[2].
Additional Tips
Posture: Maintain good posture while performing these exercises. Breathe in and release tension around your shoulders, relax and straighten your back, and hold your neck tall[2].
Resistance Training: Incorporating resistance training can help strengthen the muscles more rapidly and tighten the skin of your neck faster. However, start with bodyweight exercises and gradually introduce resistance as needed[4].
Consistency: Consistently practicing these exercises is key. Aim to do these exercises regularly to see noticeable improvements over time.
Most Important Facts About Turkey Neck Exercises
Causes: Turkey neck is caused by a combination of excess fat, loose skin, weakened neck muscles, and collagen loss[1][2][5].
Targeted Muscles: Exercises should focus on strengthening and toning the muscles under the chin and along the neck[2][3][5].
Key Exercises: Forehead push, chewing exercise, kiss the sky, neck lift, and various tongue and lip exercises are highly effective[1][3][5].
Posture and Technique: Maintaining good posture and using the correct technique are crucial for the effectiveness and safety of these exercises[2][4].
Consistency and Resistance: Consistent practice and the potential use of resistance training can enhance the results of these exercises[4].
Pain Management: If any exercise causes pain, stop immediately to avoid injury[3][4][5].
By incorporating these exercises into your routine and following the tips provided, you can significantly improve the appearance of your neck and reduce the signs of a “turkey neck.”
