Scribd
Upload
836 views5 pages

EXERCISE 1: Tongue Press EXERCISE 2: Pout and Tilt

This document outlines 10 exercises to strengthen and tone the neck and jaw muscles. The exercises include tongue presses, lip pouts, mouth shapes like an "O", head tilts, chin rotations, neck stretches to each side, jaw releases, pushing on the jaw with fingers, sticking out the tongue, and lifting the head while lying down. Performing 2-3 sets of 10-20 repetitions of each exercise can help reduce wrinkles and sagging skin on the neck and jawline.

Uploaded by

tusharvarshney
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
836 views5 pages

EXERCISE 1: Tongue Press EXERCISE 2: Pout and Tilt

This document outlines 10 exercises to strengthen and tone the neck and jaw muscles. The exercises include tongue presses, lip pouts, mouth shapes like an "O", head tilts, chin rotations, neck stretches to each side, jaw releases, pushing on the jaw with fingers, sticking out the tongue, and lifting the head while lying down. Performing 2-3 sets of 10-20 repetitions of each exercise can help reduce wrinkles and sagging skin on the neck and jawline.

Uploaded by

tusharvarshney
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 5

EXERCISE 1: Tongue Press

Sitting with your back straight and shoulders down, tilt your head back so
that you are looking at the ceiling. Forcefully press your tongue flat to the
roof of your mouth. Then, keeping your tongue against the roof of your
mouth, lower your chin to your chest as far as possible without rounding
your upper back. You should feel your chin and the front of your neck
contract. Then relax your tongue and straighten your neck to return to the
starting position. Thats one rep. Complete two sets of 20 reps each.

EXERCISE 2: Pout and Tilt


From a sitting or standing position, stick out your lower lip as far as you
can to form a pout (place a finger on your chin; the skin should feel
wrinkly and puckered). Hold this contraction for one second. Then, with
your lip still out, contract the muscles at the front of your neck to lower
your chin to your chest as far as possible without rounding your upper
back. Pause and hold for another second, then relax your lips and
straighten your neck to return to the starting position. Thats one rep.
Complete two sets of 20 reps each.

EXERCISE 3: The O

EXERCISE 4: Kiss the Ceiling

Sitting with your back straight and shoulders down, tilt your head back so
that you are looking at the ceiling. Close your lips so they are together but
relaxed. Keeping your lips closed, open your mouth so it forms an O
shape. Hold this position for 20 seconds. You should feel a contraction on
both sides of your neck directly under your jaw line. Relax your mouth
and lower your chin to return to the starting point. Thats one rep.
Complete two sets of 10 reps each.

Standing tall with your arms hanging at your sides, tilt your head back so
that you are looking at the ceiling. Then try to kiss the ceiling by
puckering your lips and extending them as far away from your face as
possible. You should feel a tightening throughout your neck and chin.
Hold for five seconds, then relax your lips and lower your chin to return to
the starting position. Thats one rep. Complete two sets of 15 reps each.

EXERCISE 5: Chin Rotations

EXERCISE 6: Side Neck Stretch

In a seated or standing position, elongate your spine for a tall, straight


back. Then, leading with your chin, slowly and gently rotate your head so
it moves in a full circle from your shoulder to chest to shoulder to back.
(If full circular rotations bother your neck, stick with semicircles moving
from shoulder to shoulder.) Make sure to keep your shoulders down and
back throughout the movement. Thats one rep. Complete 10. Repeat in
the opposite direction.

Sitting on the floor, place one hand on the floor, fingers down, about one
foot away from your hip. Do not lean or rest heavily on your fingertips.
Wrap your opposite arm over the top of your head so that your palm rests
on your opposite ear. Keeping your head in alignment with your neck,
bend your head toward your shoulder, using your palm to gently press
down your head to your shoulder. Then take your fingertips off the floor
and place them on your upper arm, applying gentle pressure to press the
shoulder down and away from your head. Hold this position for 10
seconds. Release your hands, return to the starting position and repeat on
the opposite side. Thats one rep. Complete three.

EXERCISE 7: Jaw Release


In a seated or standing position, elongate your spine for a tall, straight
back. Moving your jaws up and down like you are chewing and keeping
your lips together, inhale deeply through your nose then slowly exhale
while humming. When you finish the exhale, open your mouth as wide as
possible with the tip of your tongue gently pressed against the back of
your bottom teeth. Holding this position, inhale then exhale with an
audible ahhh sound. The entire move should take 90 seconds. Thats one
rep. Complete two.

EXERCISE 8: Pigeon
Place your thumb on one side of your jaw, underneath your jawbone and
just before it turns upward toward the ear. Place the same hands index
finger in the same location on the opposite jaw. While holding your hand
still, push forward against your hand with your neck and head. Hold this
position for 30 seconds, then release your hand and move your neck back
to the starting position. Thats one rep. Complete three.

EXERCISE 9: Stick Out Tongue

EXERCISE 10: Head Lifts

This is a great exercise that builds the muscles in your chin and can
reduce a double chin without surgery. Stand or sit in a relaxed position.
Open your mouth as wide as you can and stick your tongue out as far as
you can so that you feel your chin and neck tighten. Hold your tongue out
and count to 10. Relax and return to the starting position. Thats one rep.
Complete 10.

Lie face-up on your bed with your neck on the edge of the bed and let
your head hang relaxed off of the side. Contracting the muscles at the
front of your neck, slowly lift and curl your head toward your chest as far
as you can while keeping your shoulders flat on the bed. Hold for 10
seconds, then, being careful not to let your head drop, slowly relax your
neck to return your head to the starting position. Thats one rep. Complete
three sets of two reps each, sitting up between sets to prevent dizziness. If
you experience dizziness, take sitting breaks between each rep or perform
the exercise on the floor with your neck in a straight line for the starting
position.

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy