5 Chair Exercises to Smooth a “Turkey Neck” After 60

Addressing “Turkey Neck” with Targeted Exercises

The appearance of sagging skin under the chin, often referred to as “turkey neck,” is a common concern as we age. This occurs primarily due to the loss of elastin and collagen, but can also be influenced by sun exposure, genetics, and significant weight loss. While aging is a natural process, there are steps individuals can take to address this cosmetic concern, and chair exercises are emerging as a beneficial option, particularly for those over 60.

According to Eric North, a wellness speaker and advocate, chair exercises can be more effective than traditional gym machines for smoothing the “turkey neck” area. “Chair exercises allow for targeted, high-repetition, and consistent stimulation of delicate neck and jawline muscles without the risk of overexertion or joint strain,” North explains. Unlike gym machines that work larger muscle groups, these specialized movements focus specifically on the neck, jaw, and upper chest, promoting muscle tightening and improved circulation. The exercises directly engage the platysma muscle, which is a key contributor to neck sagging.

However, it’s important to note that while these exercises can tone the underlying muscles, they may not significantly reduce excess skin. North emphasizes the importance of performing these movements slowly and stopping immediately if any sharp pain or dizziness occurs.

Chin Tucks: Realigning the Spine and Strengthening Neck Flexors

Chin tucks are a foundational exercise for improving neck posture and strengthening the deep neck flexors. To perform a chin tuck:

1. Begin sitting tall with your gaze directed straight ahead.
2. Gradually pull your head straight back, as if creating a “double chin,” while keeping your chin level.
3. Hold this position for 2 to 6 seconds, repeating the movement 8 to 12 times.

Isometric Neck Flexion: Strengthening Front Neck Muscles

Isometric neck flexion focuses on strengthening the muscles at the front of the neck. Here’s how to do it:

1. Sit tall and place the heels of your hands against your forehead.
2. Press your head forward against your hands, resisting the movement with your hands to maintain a still head position.
3. Hold for 6 seconds, repeating 8 to 12 times.

Neck Extensions: Toning Muscles Under the Chin

Neck extensions target the muscles located under the chin and along the front of the neck. Follow these steps:

1. Begin sitting tall.
2. Slowly tilt your head back, looking up toward the sky.
3. For a more intense tightening effect, keep your mouth closed or place your lower jaw slightly over your upper teeth.
4. Hold for 5 to 10 seconds, repeating 10 times.

Isometric Side Presses: Tightening Lateral Neck Muscles

Isometric side presses work to tighten the muscles on the sides of the neck. The exercise is performed as follows:

1. Sit tall.
2. Place your right hand against the right side of your head, above your ear.
3. Press your head against your hand, using your hand to resist the movement and keep your head still.
4. Hold for 6 seconds, then repeat on the other side for 8 to 12 repetitions.

Shoulder Shrugs and Rolls: Relieving Tension and Improving Posture

Shoulder shrugs and rolls help relieve tension in the trapezius muscles and support the base of the neck, contributing to better posture. To perform this exercise:

1. Sit tall.
2. Lift your shoulders up toward your ears as high as comfortably possible.
3. Roll your shoulders backward and then down.
4. Repeat this movement 10 to 15 times.

While these chair exercises offer a promising approach to addressing “turkey neck,” it’s crucial to remember that individual results may vary. These exercises are designed to tone the underlying muscles, but may not dramatically alter the appearance of excess skin. As with any new exercise regimen, it’s always advisable to consult with a healthcare professional before starting, especially if you have pre-existing health conditions.