Turkey neck, which is characterized by loose, sagging skin and weak platysma and neck muscles, is caused by age, posture, genetics, and weak underlying muscles. However, you can improve its appearance naturally by doing turkey neck exercises that strengthen the neck, jawline, and platysma, boost circulation, and improve posture.
These 7 simple, highly effective turkey neck exercises require no equipment (mat optional), take just 10 minutes a day, and focus on resistance, controlled contraction, stretching, and posture correction. Do them daily or 5–6× per week.
7 Best Turkey Neck Exercises to Lift Jawline and Neck Fat
1. Forehead Push (Isometric Neck Resistance)
Targets: Sternocleidomastoid, deep neck flexors/extensors, platysma, posture muscles.
How to Do It:
- Sit or stand tall, shoulders relaxed, core lightly engaged, gaze forward.
- Place both palms flat on your forehead, fingers pointing up.
- Exhale: Gently press your head forward into your hands while pushing your hands back into your head — create equal resistance so your head doesn’t move.
- Hold 8–10 seconds — feel front neck (sternocleidomastoid/platysma) contract strongly.
- Relax 5 seconds.
- Now place hands on the back of your head — press head backward into hands while pushing hands forward (equal resistance).
- Hold 8–10 seconds — feel back neck extensors engage.
- Repeat cycle (front + back = 1 full round).
Tip: Keep jaw relaxed — no clenching teeth. Breathe steadily.
Why It Works: This isometric exercise strengthens the front neck muscles (the sternocleidomastoid and the scalenes) and the platysma against resistance. It builds muscle tone under the skin, reduces sagging, and improves jawline definition without straining the spine.
2. The Swan Neck (Neck Side Tilt & Stretch)
Targets: Sternocleidomastoid, scalenes (side neck), levator scapulae, upper traps, platysma.
How to Do It:
- Sit or stand tall with your shoulders relaxed and your core lightly engaged.
- Inhale and lengthen your spine while dropping your shoulders away from your ears.
- Exhale and slowly tilt your head to the left, bringing your left ear toward your left shoulder. Don’t shrug your shoulder up.
- Feel a gentle stretch along the right side of your neck. Keep your chin slightly tucked in (don’t crane your neck).
- Hold for 6–8 seconds and breathe deeply. Inhale and return to center.
- Exhale and tilt your head to the right, bringing your right ear toward your right shoulder.
- Repeat 4–6 times on each side.
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Hold/Reps/Sets: 15–20 seconds per side × 4–6 rounds.
Tip: Keep your gaze forward. Do not look up or down too much.
Why It Works: This turkey neck exercises move stretches and strengthens the neck muscles on the sides of the neck (the sternocleidomastoid and the scalenes), improves mobility, releases tension, and tones the platysma. This helps lift sagging skin and reduce the appearance of a double chin.
3. The Smooch (Ceiling Kisses)
Targets: Platysma (front neck sheet muscle), front neck flexors, jawline muscles.
How to Do It:
- Sit or stand tall with your shoulders relaxed.
- Tilt your head back to look at the ceiling, keeping your neck long and avoiding a crunch.
- Pucker your lips as if you’re kissing the ceiling, pushing your lips forward and squeezing your mouth muscles.
- Hold the position for one to two seconds and feel the platysma and front neck engage. Release and relax your lips.
- Repeat 20 times, slowly and under control.
- Rest for 10 seconds, then do another round if desired.
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Reps/Sets: 15–25 kisses × 3 sets (or 45–60 seconds continuous).
Tip: Don’t strain your neck; keep the tilt gentle. For extra release, add slow head circles after.
Why It Works: This simple turkey neck exercises strengthens the platysma (the neck’s sheet-like muscle) and the muscles in the front of the neck through repeated contraction. It tones the jawline, reduces sagging under the chin, and improves the neck’s definition.
4. Swallowing Fish (Collarbone Press + Swallow)
Targets: Platysma, front neck muscles, jawline contour.
How to Do It:
- Sit or stand tall and tilt your head back slightly to look at the ceiling.
- Place your right hand on your collarbone with your fingers spread. Apply gentle downward pressure — don’t push hard, just stabilize.
- Close your lips around your teeth and open and close your mouth slowly, as if swallowing a fish.
- Feel the platysma and under-chin muscles engage with each swallow.
- Repeat five swallows on the right side.
- Switch hands, placing your left hand on your collarbone, and repeat five swallows.
- Do 2-3 full rounds (10–15 swallows total).
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Reps/Sets: 5 swallows per side × 2–3 rounds (10–15 total swallows).
Tip: Keep the head tilt gentle to avoid neck strain.
Why It Works: It combines gentle downward pressure on the collarbone with a swallowing motion to activate the platysma and front neck muscles. This tones the under-chin area, reduces the appearance of a double chin, and improves jawline contour through repeated contraction.
5. Neck Lift (Supine Head & Neck Lift)
Targets: Sternocleidomastoid, deep neck flexors, platysma.
How to Do It:
- Lie face up on a mat or bed with your knees bent, feet flat, and arms along your sides. Engage your core lightly.
- Exhale and slowly lift your head and neck off the floor, curling your chin toward your chest slightly.
- While lifted, gently rotate your head to the right, then to the left (in a small range of motion, while maintaining the lift).
- Return your head to the center. Inhale and slowly lower your head with control.
- Repeat until you are fatigued, maintaining perfect form the entire time.
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Reps/Sets: As many as possible with good form (aim 8–15 reps) × 3 sets.
Tip: Move slowly and avoid jerking. If your neck hurts, reduce the range of motion or skip the rotation.
Why It Works: It strengthens the front neck muscles (the sternocleidomastoid and the platysma) and the deep flexors. It lifts sagging skin, improves jawline definition, and builds resistance against gravity, resulting in a tighter, more youthful neck.
6. Upward Facing Dog (Gentle Backbend)
Targets: Platysma, front neck, chest (pectorals), shoulders, back extensors.
How to Do It:
- Lie facedown with your legs extended and the tops of your feet on the floor.
- Place your hands under your shoulders with your elbows bent.
- Exhale and press your palms down while straightening your arms to lift your chest off the floor (your hips should stay grounded).
- Tilt your head back slightly, open your chest, and relax your shoulders away from your ears.
- Hold for 5–10 seconds and breathe deeply.
- Inhale and slowly lower your chest. Repeat 5–8 times.
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Hold/Reps/Sets: 5–10 seconds hold × 5–8 reps.
Tip: Keep your hips on the floor and don’t push too hard. Look up or forward.
Why It Works: This turkey neck exercises is designed to open the front of the neck, chest, and shoulders while gently strengthening the back extensors and platysma. It effectively counteracts forward head posture, which is a major cause of turkey neck. Additionally, it improves spinal mobility and lifts the chin and jawline area.
7. The Swallow Stretch (Head Tilt + Swallow)
Targets: Platysma, front neck muscles, jawline contour.
How to Do It:
- Sit or stand tall with your shoulders relaxed.
- Tilt your head back to look at the ceiling, keeping your neck long and avoiding a crunch.
- Press your tongue firmly against the roof of your mouth.
- Swallow while maintaining the tilt of your head and the pressure of your tongue.
Return your head to the center. - Tilt your head to the right and swallow again. Return to center.
- Tilt your head to the left and swallow. Repeat the cycle four times in each direction.
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Reps/Sets: 4 swallows per direction (12 total) × 2–3 rounds.
Tip: Keep the head tilt gentle and focus on platysma contraction during each swallow.
Why It Works: This exercise engages the platysma and front neck muscles by combining head tilt with a swallowing motion. It tones the under-chin area, reduces sagging, and improves jawline contour through a combination of isometric contraction and stretch.
These turkey neck exercises strengthen, tone, and lift the neck and jawline naturally. Do them daily, stand tall, and watch turkey neck fade! Share this routine with friends — they’ll thank you when their neck looks years younger!
