Turkey neck, scientifically known as sagging or loose skin on the neck, is a natural result of aging and can be bothersome for many individuals. While surgical options exist, there are also exercises that can help improve the appearance of turkey neck. In this article, we will explore eight different exercises that target the neck muscles and provide a detailed explanation of each. So, let's dive in and discover the exercises that can aid in combating turkey neck!
1. Neck Lift Exercise
The neck lift exercise is a simple yet effective way to strengthen the muscles in your neck. Start by sitting or standing with a straight posture. Tilt your head back and look up towards the ceiling. Pucker your lips and try to kiss the ceiling by extending your lips as far as possible. Hold this position for five seconds and then relax. Repeat this exercise ten times.
Another variation of the neck lift exercise is to tilt your head back and press your tongue against the roof of your mouth. Hold this position for five seconds and then release. Repeat this exercise ten times as well.
Incorporating the neck lift exercise into your daily routine can help tone the neck muscles and reduce the appearance of a turkey neck over time.
2. Chin Tuck Exercise
The chin tuck exercise targets the muscles in your lower face and helps improve the overall appearance of your neck. Start by sitting or standing with your shoulders relaxed. Keep your head in a neutral position and then slowly retract your chin, bringing it closer to your neck without tilting your head down. Hold this position for five seconds and then release. Repeat this exercise ten times.
Performing the chin tuck exercise regularly can help strengthen the muscles in your neck and tighten loose skin, ultimately reducing the appearance of turkey neck.
3. Jaw Release Exercise
The jaw release exercise is another effective way to target the neck muscles and tighten loose skin. Begin by sitting or standing with your back straight. Relax your shoulders and inhale deeply through your nose. As you exhale, open your mouth wide and stick out your tongue as far as possible. Hold this position for five seconds and then relax. Repeat the exercise ten times.
Regular practice of the jaw release exercise can strengthen the muscles in your neck, improve blood circulation, and contribute to a reduction in turkey neck.
4. Neck Rotation Exercise
The neck rotation exercise is an excellent way to engage the neck muscles and improve muscle tone. Sit or stand in an upright position and slowly rotate your head to the right, attempting to bring your chin parallel to your shoulder. Hold this position for five seconds and then return to the center. Repeat the same movement on the left side. Perform this exercise ten times on each side.
Adding the neck rotation exercise to your daily routine can help tone the neck muscles and minimize the appearance of a turkey neck.
5. Pouting Fish Exercise
The Pouting Fish exercise primarily targets the platysma muscles in the neck, helping to tighten loose skin. Begin by sitting or standing with your back straight and your mouth tightly closed. Pout your lower lip outwards as much as possible and turn the corners of your mouth downward. Hold this position for five seconds and then relax. Repeat the exercise ten times.
Incorporating the Pouting Fish exercise into your exercise routine can enhance the appearance of your neck and contribute to a reduction in turkey neck.
6. Combined Resistance Training
Combining neck exercises with resistance training can further enhance the effectiveness of your routine. Consider using a resistance band or your hands to provide slight resistance while performing exercises such as the neck lift, chin tuck, or neck rotation. This added resistance helps engage the muscles more effectively, resulting in a toner and more youthful-looking neck.
7. Yoga for Neck Muscles
Practicing certain yoga poses can be beneficial for strengthening the muscles in your neck and improving the appearance of turkey neck. Poses such as the Cat-Cow, Downward-Facing Dog, and Fish Pose target the neck muscles and promote better posture, thus reducing the appearance of sagging skin. Incorporating yoga into your exercise routine can be an enjoyable and calming way to combat turkey neck.
8. Cardiovascular Exercises
Engaging in regular cardiovascular exercises, such as brisk walking, jogging, or swimming, can contribute to an overall reduction in body weight. Losing excess weight can help reduce fat deposits that contribute to a turkey neck appearance. While cardiovascular exercises may not solely target the neck muscles, they play an essential role in achieving a healthier and more toned body, including the neck area.
Remember, consistency is key when practicing these exercises. Performing them daily or at least three times a week will yield better results. It's important to start slowly and gradually increase the intensity or duration of the exercises as your neck muscles strengthen.
Now, let's move on to some frequently asked questions about exercises for turkey neck:
Frequently Asked Questions (FAQs)
1. Can exercises alone completely eliminate turkey neck?
No, exercises alone cannot completely eliminate turkey neck. However, they can significantly improve muscle tone and reduce the appearance of sagging skin.
2. How long does it take to see results from these exercises?
The time it takes to see results varies from person to person. Consistently practicing these exercises for at least six to eight weeks should provide noticeable improvements.
3. Are these exercises suitable for everyone?
Most of these exercises are safe for the majority of individuals. However, it is advisable to consult with a healthcare professional before starting any new exercise regimen, especially if you have any underlying conditions or injuries.
4. Can exercises for turkey neck be combined with other treatments?
Yes, exercises can be combined with other treatments, such as moisturizing creams or non-surgical procedures like laser therapy or radiofrequency treatments. Consult with a dermatologist or cosmetic surgeon to determine the best combination for your specific situation.
5. Can genetics influence the effectiveness of these exercises?
Genetics can play a role in the effectiveness of these exercises. Some individuals may naturally have more elastic skin or stronger neck muscles, which can impact their response to exercise. However, regular exercise is still beneficial for overall muscle tone and posture.
In conclusion, exercises targeting the neck muscles and overall fitness can aid in improving the appearance of turkey neck. Incorporating a combination of exercises like the neck lift, chin tuck, and jaw release, along with resistance training, yoga, and cardiovascular exercises, can help strengthen the neck muscles and reduce the visibility of sagging skin. Remember to consult a healthcare professional before starting any new exercise routine and stay consistent for optimal results.
References:
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