NECK ROLL FACE EXERCISES
Rejuvenate Your Neck & Face Naturally
Discover the scientifically-backed exercises that can help reduce the appearance of a “turkey neck,” define your jawline, and make you look years younger—all without surgery or expensive treatments.
Understanding The Problem
As we age, our skin loses elasticity and the fat pads between muscle and skin become thinner, causing sagging in the face and neck area.
Aging Process
As the face ages, skin loses elasticity and fat pads between the muscle and skin become thinner. These fat pads give the face much of its shape. As they atrophy, the face begins to “fall down,” creating sagging and the appearance of a “turkey neck.”
Tech Neck
The modern habit of looking down at smartphones and devices contributes to shortened neck muscles and accelerated aging in the neck area. This “tech neck” can lead to more pronounced lines and wrinkles.
Environmental Factors
Sun exposure, pollution, and gravity all contribute to skin aging. The neck area is particularly vulnerable as it has thinner skin and is often neglected in skincare routines, making it prone to faster aging.
The “Turkey Neck” Challenge
The term “turkey neck” refers to the loose, sagging skin beneath the chin and on the neck that resembles a turkey’s wattle. It’s a common sign of aging that many people find particularly bothersome.
Traditional solutions for turkey neck have often been invasive and expensive, including surgical procedures like neck lifts. However, there’s growing evidence that targeted exercises can help strengthen and tone the muscles in this area to reduce the appearance of sagging.
The Science Behind Facial Exercises
Research now supports what practitioners have long claimed: facial exercises can improve your appearance and reduce visible signs of aging.
Northwestern University Study
A groundbreaking 2018 study published in JAMA Dermatology by Northwestern University provided the first scientific evidence that facial exercises can improve facial appearance and reduce visible signs of aging.
- Middle-aged women (40-65 years) performed 30-minute facial exercises daily for 8 weeks, then every other day for 12 weeks
- After 20 weeks, participants appeared nearly 3 years younger according to dermatologist assessments
- Upper and lower cheek fullness showed significant improvement
- Participants reported high satisfaction with results in all facial areas
“The exercises enlarge and strengthen the facial muscles, so the face becomes firmer and more toned and shaped like a younger face.” – Dr. Murad Alam, Lead Study Author
Image source: Northwestern University
How Face Exercises Work
Facial exercises work by strengthening the muscles that lie beneath the skin. As these muscles become stronger and more toned, they create a firmer foundation that helps counteract sagging and loss of volume.
Unlike other muscles in the body, many facial muscles attach directly to the skin. When these muscles are worked, they can actually help lift and firm the attached skin.
Muscle Growth Benefits
“As skin becomes saggy, the thinning fat pads atrophy and slide, causing the face to ‘fall down.’ But if muscle underneath becomes bigger, the skin has more stuffing underneath it and the firmer muscle appears to make the shape of the face more full.”
– Emily Poon, Assistant Research Professor, Northwestern University
Anti-Aging Timeline
In the Northwestern study, raters estimated average patient age decreased over the course of the study:
- Starting age: 50.8 years
- After 8 weeks: 49.6 years
- After 20 weeks: 48.1 years
That’s almost a three-year decrease in apparent age over a 20-week period.
Expert Video Demonstrations
Watch these expert-guided demonstrations to learn proper technique for maximum effectiveness.
Anti-gravity Neck Exercise
This anti-gravity neck exercise can reverse tech neck, turkey neck, and neck lines by engaging multiple muscles simultaneously from the shoulders to the chest and neck.
Key Benefits:
- Lifts and tightens neck muscles
- Improves posture and reduces tech neck
- Acts as a “one-stop shop” for strengthening weak neck muscles
Quick Saggy Neck Solution
This super-quick technique demonstrates a simple yet effective neck exercise that can be done anywhere in just seconds.
Perfect For:
- Busy people who need quick solutions
- Those new to face exercises
- Daily maintenance of neck muscles
The Tongue Posture Method
Learn how proper tongue posture can dramatically change your facial appearance and reduce the appearance of a double chin instantly.
Technique Focus:
- Press the tongue against the roof of your mouth (not against teeth)
- Maintain this position throughout the day
- Creates immediate visual improvement in jaw definition
4-Minute Turkey Neck Routine
A quick 4-minute routine specifically designed to target and tighten turkey neck with the “tongue bridge” technique.
Exercise Highlights:
- Tongue Bridge – lifts suprahyoid muscles
- Optional resistance technique for faster results
- Can be done daily in just 4 minutes
Step-by-Step Neck Roll Face Exercises
Follow these detailed exercises regularly for optimal results. Aim for daily practice for at least 8 weeks, then 3-4 times per week for maintenance.
The Pouting Stretch
Steps:
- Stick out your lower lip to create a pout
- Hold the pout for a few seconds
- Lower your jaw while maintaining the pout and keeping your face still
- Repeat 10 times, daily
Benefits:
- Strengthens chin muscles
- Tightens upper neck area
- Reduces the appearance of a “waddle”
Kissing The Sky
Steps:
- Sit in a chair with your back straight
- Tilt your head back until you’re looking at the ceiling
- Keep your lips closed but relaxed
- Purse your lips as if you’re giving the ceiling a kiss
- Hold for 5 seconds, then release
- Repeat 10 times, several times a day
Benefits:
- Stretches neck muscles
- Tones the underside of the jaw
- Improves vertical neck lines
The Owl Stretch
Steps:
- Stand straight with arms loose at your sides
- Bring your lips into a pout and hold
- Take a deep breath through your nose
- Slowly turn your head to look over your left shoulder
- Hold for 5 seconds
- Repeat on the right side
- Do 10-15 repetitions on each side, twice daily
Benefits:
- Creates a stretch under the chin
- Works both sides of the neck
- Improves neck flexibility
The Chewing Gum
Steps:
- Turn your head to the right as far as comfortable
- Simulate chewing motions with your mouth
- Do this about 20 times
- Repeat on the left side
- For variation, tilt your head back and look up while chewing
Benefits:
- Stretches jaw muscles
- Works the sides and front of the neck
- Targets chin muscles
- Can be done discreetly throughout the day
Upward Facing Dog
Steps:
- Lie on the floor face down
- Lift yourself up on your forearms, with elbows positioned under shoulders
- Push up so your body forms a reverse C position
- Tilt your chin out and up
- Hold for 5-10 seconds
- Release and repeat 5-10 times
Benefits:
- Stretches and tones the entire front of the neck
- Strengthens chest muscles that support good posture
- Provides deep stretch to counteract looking down at devices
The Swallowing Stretch
Steps:
- Tilt your head back and look at the ceiling
- Press your tongue firmly against the roof of your mouth
- Swallow while maintaining tongue position
- Bend your head to the right and swallow
- Bend your head to the left and swallow
- Repeat 4 times in each direction
Benefits:
- Targets the often-neglected muscles under the chin
- Creates resistance training for neck muscles
- Particularly effective for “turkey neck” appearance
Important: Your tongue must remain firmly pressed to the roof of your mouth throughout this exercise for it to be effective.
Your Complete Daily Routine
| Time Period | Morning Routine (5 min) | Midday Quick Fix (2 min) | Evening Routine (5 min) |
|---|---|---|---|
| Weeks 1-8 |
• Kissing The Sky (10 reps) • The Owl Stretch (10 reps each side) • Anti-gravity Neck Exercise (5 reps) |
• Tongue Posture Check • Quick Neck Roll (5 each direction) • Pouting Stretch (5 reps) |
• The Swallowing Stretch (4 reps each side) • The Chewing Gum (20 reps each side) • Upward Facing Dog (5 reps) |
| Weeks 9-20 |
• Full routine every other day • Focus on perfect form • Increase hold times by 2-3 seconds |
• Tongue Posture (maintain all day) • 4-Minute Turkey Neck Routine • 1-minute neck massage |
• Full routine every other day • Add resistance with gentle finger pressure • Full face massage post-exercise |
| Maintenance |
• 3-4 sessions weekly • Rotate exercises based on your problem areas • Monthly progress photos |
• Daily tongue posture awareness • Quick exercises during work breaks • Proper posture maintenance |
• 3-4 sessions weekly • Add facial massage with moisturizer • Sleep on back with proper neck support |
Pro Tips for Best Results:
- Take “before” photos to track your progress
- Be consistent – schedule exercise time in your calendar
- Use a mirror initially to ensure proper form
- Never strain or create pain – movements should be gentle
- Practice tongue posture awareness throughout the day
- Combine with proper hydration and sunscreen use
What Results To Expect & When
Facial exercises require consistency over time. Here’s a realistic timeline of what to expect during your journey.
Initial Awareness
In the first two weeks, you’ll become more aware of your facial and neck muscles. You may experience some muscle soreness as you activate muscles that haven’t been actively used before.
- Improved awareness of posture
- Temporary lift after exercise sessions
- Better understanding of facial muscle anatomy
Building Strength
You’ll notice exercises becoming easier as your facial muscles gain strength. Your skin may appear more luminous due to increased circulation.
- Subtle improvement in neck contour
- Easier execution of exercises
- Slightly improved skin tone from increased circulation
- Better muscle control
First Visible Changes
At this stage, you should begin to notice visible changes. Friends and family might comment that you look “refreshed” or ask if you’ve changed something about your appearance.
- Visible improvement in jawline definition
- Reduction in appearance of double chin
- Smoother neck contour
- More toned appearance overall
- Estimated 1-year reduction in apparent age
Significant Improvement
By this point, you should see noticeable changes in before/after photos. The Northwestern study showed approximately a 2-year reduction in perceived age at this stage.
- Increased cheek fullness
- More defined jawline
- Noticeable lift in neck area
- Reduction in fine lines around mouth and eyes
- Estimated 2-year reduction in apparent age
Maximum Results
The Northwestern study showed participants appeared nearly 3 years younger after a full 20 weeks of consistent practice. Maintenance at this point requires less frequent practice.
- Significant improvement in upper and lower cheek fullness
- Visible lift in neck and jawline
- Reduced appearance of jowls
- More youthful overall appearance
- Estimated 3-year reduction in apparent age
Before & After Comparisons
Neck & Jawline Improvement
Results after 12 weeks of consistent face yoga practice, showing improved neck definition and jawline sharpening.
Full Face Transformation
Results showing overall improvement in facial appearance, including reduced sagging and improved skin tone after 20 weeks.
Key Factors That Influence Your Results
Age
Results may vary by age. Younger skin (30s-40s) typically responds faster due to better elasticity, while older skin (50s+) may take longer but still shows significant improvement.
Consistency
The most important factor! Daily practice for at least 8 weeks is critical for initial results. Missing multiple sessions significantly delays progress.
Skin Condition
Starting skin condition impacts results. Mild to moderate sagging responds best, while severe skin laxity may show more modest improvements.
Complementary Tips for Best Results
Maximize your results by incorporating these lifestyle and skincare practices alongside your facial exercises.
Skin Care Recommendations
1. Sun Protection
Always apply SPF 30+ sunscreen to your face and neck, even on cloudy days. UV damage accelerates skin aging and can counteract the benefits of your exercises.
2. Proper Hydration
Use a good quality neck cream with hyaluronic acid to keep the thin skin on your neck moisturized. Apply in upward motions to avoid pulling the skin downward.
3. Retinol Products
Consider using a retinol product at night to boost collagen production. Start with a low percentage and gradually increase as tolerated to avoid irritation.
4. Regular Exfoliation
Exfoliate your neck area 1-2 times weekly to remove dead skin cells and enhance product absorption. Use gentle chemical exfoliants rather than rough physical scrubs.
Lifestyle Recommendations
1. Sleep Position
Try to sleep on your back with proper neck support to prevent sleep wrinkles. Sleeping on your side or stomach creates compression wrinkles that can worsen neck appearance.
2. Device Posture
Hold phones and devices at eye level when possible to prevent “tech neck.” Every minute spent looking down puts extra pressure on neck muscles and accelerates sagging.
3. Hydration & Nutrition
Drink plenty of water and eat foods rich in antioxidants, vitamins C and E, and omega-3 fatty acids to support skin health from the inside out.
4. Stress Management
Practice stress reduction techniques such as meditation or yoga. Chronic stress accelerates aging and can cause tension in the neck and jaw muscles.
Frequently Asked Questions
Answers to common questions about neck roll face exercises and facial yoga.
A good skin care routine, as well as exercising the neck muscles, can protect the skin and help tighten the neck muscles. The Northwestern University study provides scientific evidence that facial exercises can make you look younger by strengthening the muscles that lie beneath the skin.
However, it’s important to note that severe skin laxity may require more intensive treatments. The exercises work best for mild to moderate sagging by increasing underlying muscle volume, which provides more “stuffing” under the skin and creates a firmer appearance.
Most people begin to see subtle results after 4-6 weeks of consistent daily practice. More significant results typically appear around 8-12 weeks. The Northwestern study showed participants looked approximately 3 years younger after 20 weeks of regular facial exercises.
Results vary based on age, skin condition, consistency of practice, and individual factors. Taking “before” photos is recommended to better track your progress, as day-to-day changes can be subtle.
Face yoga and neck exercises can significantly improve the appearance of turkey neck by strengthening and toning the underlying muscles. However, they may not completely eliminate severe sagging, especially in older individuals or those with significant skin laxity.
For mild to moderate turkey neck, consistent exercise can create noticeable improvement. For severe sagging, these exercises work best as a complement to other treatments or as a preventative measure.
For best results, follow this schedule:
- Initial phase (weeks 1-8): Daily practice for 20-30 minutes
- Continuing phase (weeks 9-20): Every other day for 20-30 minutes
- Maintenance phase (after 20 weeks): 3-4 times weekly for 15-20 minutes
Consistency is more important than duration. It’s better to do 10 minutes daily than an hour once a week.
Face exercises are generally very safe, but there are a few potential issues to be aware of:
- Overexertion can cause temporary muscle soreness
- Incorrect technique might worsen expression lines if movements are too aggressive
- Those with certain medical conditions affecting facial nerves or muscles should consult healthcare providers first
- Very forceful movements may potentially contribute to jaw tension in susceptible individuals
To avoid issues, start gently, focus on proper technique, and never force movements that cause pain.
When done correctly, facial exercises should not cause wrinkles. In fact, the Northwestern University study showed reduced signs of aging in participants. However, incorrect technique could potentially reinforce expression lines.
The key is to perform exercises with controlled, deliberate movements rather than exaggerated expressions. Additionally, supporting the skin with your hands during exercises can help prevent creating lines while strengthening muscles.
There’s no specific age to start facial exercises, but many experts recommend beginning in your 30s as a preventative measure. That said, benefits can be achieved at any age:
- 20s-30s: Primarily preventative, establishing good habits
- 40s-50s: Addressing early signs of aging and preventing further sagging
- 60s and beyond: Can still achieve meaningful improvement, though results may be more modest
The Northwestern study specifically focused on women aged 40-65 and found significant benefits, showing it’s never too late to start.
If you have Botox, wait at least 2 weeks after treatment before resuming or starting face exercises. Excessive movement immediately after treatment can cause the Botox to migrate to unintended areas. Interestingly, a Northwestern Medicine study showed that facial exercise after Botox can actually speed up its wrinkle-reducing effects by about one day.
With fillers, wait at least 1-2 weeks after treatment before doing facial exercises to allow the filler to fully settle. Always consult with your dermatologist or cosmetic provider about when it’s safe to resume exercises after treatments.
Start Your Face Yoga Journey Today
Join thousands of others who have discovered the natural, scientifically-backed way to rejuvenate their face and neck without surgery or expensive treatments.
Your Success Checklist
Take Before Photos
Document your starting point from multiple angles in good lighting
Schedule Your Sessions
Block out 5-10 minutes morning and evening in your calendar
Find an Accountability Partner
Share this guide with a friend and practice together
Track Your Progress
Take photos every 4 weeks and note improvements
“The exercises enlarge and strengthen the facial muscles, so the face becomes firmer and more toned and shaped like a younger face. Individuals now have a low-cost, non-toxic way for looking younger.”
– Dr. Murad Alam, Northwestern University