00:00As we get older, gravity works against us, causing us to have this double chin.
00:07Yes, there are other factors involved, like loss of collagen, as well as poor diet.
00:14But I'm going to show you some great exercises.
00:16You'll start doing them along with me.
00:18I'll just give you the basics, and you can do them at home.
00:22Pick the ones that suit you the best.
00:25The purpose of utilizing these muscles is no different than strengthening any other muscle in our body.
00:31When we don't use it, we lose it. The muscle gets weaker, and it can start to sag.
00:36We're going to focus with those muscles below the jaw and around the upper neck area.
00:40These include the muscles of the platysma, mylohyoid, digastric, and their sternocleidomastoid.
00:46They play a crucial role in controlling jaw movements, facial expressions, and neck stability.
00:52Remember one thing, whatever you don't use, you lose.
00:55Let's engage these muscles so they get strong, so we can help your double chin condition.
01:01I'm going to share several of my favorite exercises.
01:04You'll pick and choose at the end the ones that work best for you, and you'll do these daily.
01:09The first one is called chin lifts. You'll look up at the ceiling.
01:12As you look up, you can even put the fingers of one hand underneath the jaw area.
01:17As you look up, you're going to pucker your lips and kiss the ceiling like this.
01:22You'll hold that for five seconds.
01:25After five seconds, you'll relax.
01:27As you pucker again up to the ceiling, up to the sky, you'll feel these muscles get nice and tight.
01:34You'll do about 12 repetitions of those.
01:37Another powerful exercise that can really do wonderful things for many of these muscles, and it's really easy, is called jaw jutting.
01:44Just jut your jaw forward.
01:47Take one hand, put it underneath your neck, feel these muscles, jut it forward like this.
01:52You feel how tight those get? Hold it five seconds, come back, do it again.
01:58And relax it, do it again.
02:01You'll hold five seconds, do 15 repetitions of those.
02:04And one of my favorites, you may look silly, don't do it on other people, is try to touch your tongue to your nose.
02:12Go ahead, lift it up.
02:14Feel how these muscles get tight.
02:16Lift your tongue up to your nose, and feel the neck muscles.
02:21You'll hold it five seconds, you'll do 15 repetitions.
02:24And if you have any little ball at home, or a tennis ball like this, if you put it underneath your chin, and just push down, hold it five seconds, and then relax, and do it again.
02:35Push five seconds, and you'll relax.
02:38You'll be engaging all these muscles, a great exercise to do at home on a regular basis.
02:44And doing head nods, just nodding up and down, but you're going to go slow.
02:49You're going to bring your chin to your chest, and you'll look up as high as you can up to the sky, and go back down again.
02:56You'll do this for about a minute and a half to two minutes, just like this.
03:00You'll be utilizing all these muscles underneath the jaw area, it'll help them get stronger.
03:04You can do those at any time as well.
03:06There's a very interesting exercise that very few people do.
03:10And we do this type of exercise when it comes to helping our posture, particularly we call them chin tucks.
03:17So if you keep your face and your chin parallel with the ground, don't flex it down or don't come up.
03:24And you just bring your head straight back.
03:27As you bring it straight back, as you bring it farther back as you can, you're going to start working these muscles deep in that anterior neck area.
03:35So what you'll do is you'll bring your chin back as far as you can.
03:39You'll hold it about five seconds and come back, do ten repetitions of those.
03:43We know the vowels are A, E, I, O, U, right?
03:46We don't need to say them all.
03:48There's only two vowels we want to say.
03:50The first one's O, as we open our mouth wide like O.
03:54And then after we open our mouth wide like O, we're going to say E, but we need to stretch those lips real, real wide.
04:02What's going to look like this is going to go O, E.
04:06Put your fingers underneath your neck when you do that.
04:08O, E.
04:10Lots of muscles are engaged.
04:12Do it again.
04:13O, E.
04:15Do 15 repetitions of those.
04:17There's a great exercise, we call it the pigeon stretch.
04:20And it's really something different.
04:23When I tell you if you do this exercise right, you're really going to see great results.
04:28This is up on top of the list, but you need to do it right.
04:31What you're going to do is you're going to take two thumbs, and you're going to hold the lower part of the jaw on both sides.
04:37One on the right, one on the left.
04:39You can use your other fingers if you want to support it.
04:42I want you to push it in, back towards your spine, and hold it there.
04:48As you hold the jaw back, you're going to bring your head forward as you bring it forward.
04:54But when you bring it forward, you're going to resist as if you don't want your chin to go forward.
04:59So you're going to bring your head forward as you hold the jaw back like this.
05:04Just forward a little bit.
05:05Just like this.
05:07Hold it five seconds and go back.
05:09Hold your jaw.
05:11Push it forward like a pigeon.
05:14Five seconds.
05:16Those muscles will really, really fire.
05:18Go back.
05:19Try it one more time.
05:20Hold that jaw.
05:21Pivot it.
05:22Hold it in place.
05:23Bring the head forward.
05:24Just an inch or so.
05:26And these muscles will really, really engage.
05:29One of the most powerful exercises you'll probably do.
05:32That should be up on the top of your list.
05:34There's an exercise called fish face.
05:36The fish face is when we were kids.
05:38We used to suck our cheeks in like this.
05:42But what I want you to do is when you suck your cheeks in, I want you to try to smile at the same time.
05:48It sounds complicated, and it is.
05:51But you can do it.
05:52You can do it.
05:53Put your hands underneath your jaw area on top of the neck area under here.
05:58And as you pucker your lips like this, as you bring your suck it in like this and smile, you're resisting it.
06:07So in other words, you stay squeezed in on your cheeks as you try to smile, and these muscles will fire.
06:14Let's do it again.
06:15Hold it five seconds.
06:17Smile.
06:21You know it looks funny.
06:22Try to master that exercise.
06:24The key thing is when you do any of these exercises, you need to engage these muscles, and you will feel them.
06:31And when they contract, you know you're working them correctly.
06:34And one of the largest muscles is called that platysma.
06:37It comes from underneath the jaw line, goes straight down.
06:40It's a real wide muscle.
06:42And this particular exercise is engaged just for that muscle.
06:47And what you're going to do here is you're going to take your lips.
06:49You're going to wrap it around your teeth as you take your lips.
06:52Try to wrap it over your teeth.
06:54And when you stay in that position, you're going to try to frown as your lips are wrapped around upper teeth, lower teeth like this.
07:03And put your hand underneath the neck area and frown.
07:07Hold it five seconds.
07:08Let's do it.
07:09Come on, frown.
07:11You feel that?
07:13Do 15 repetitions of those.
07:15And by the way, if you like to chew gum, you are doing something good for these muscles.
07:20Make sure it's sugarless because by engaging that chewing motion, utilizing these muscles, which is an asset for you.
07:27So all I would like to share with you is one thing.
07:31Do these exercises.
07:32Pick several of them.
07:34Do them every single day.
07:35You'll see great results in weeks ahead.
07:38Leave your comments below.
07:39I'm anxious to see how well you do in the future.
07:42Please share this with your friends and family.
07:44It's important.
07:45Make it a great day.
07:46I'm Dr. Alan Mandel.
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