A double chin disfigures and makes the face of quite attractive people ugly and inharmonious. Moreover, it can appear not only in obese people, but also in young, slender girls and boys.

Such a deficiency gives rise to complexes and dissatisfaction with one’s appearance. A person is always afraid of being in an unfavorable angle, gets nervous and tries to take the right pose to hide an unpleasant flaw.

Today there are a huge number of techniques that will help get rid of such an aesthetic defect. Let's look at the reasons for the appearance of a double chin and modern methods eliminating the defect.

Reasons for appearance

Doctors define this defect as an accumulation of soft fatty tissue in the lower jaw.

The reason for its appearance may be:

• hereditary factor. Ask your parents, look at photographs of relatives. If such a deficiency occurs in your family, then, most likely, you have it precisely for this reason;
• structural features of the lower jaw. For example, if the jaw is too small and undeveloped, short neck, malocclusion;
• fat deposits. The area between the chin and neck is the most vulnerable; fat cells easily accumulate there during weight gain, and are very difficult to remove during weight loss;
• age-related changes. Over the years, collagen and elastin are destroyed, the skin of the neck and chin becomes less elastic, sags, and a “turkey neck” appears;
• hormonal disbalance. With a lack or excess of hormones during pregnancy or menopause, the formation of adipocytes occurs at an accelerated pace;
• endocrine diseases– hypothyroidism, thyrotoxicosis, diabetes mellitus;
• incorrect posture. If a person slouches or uses a high pillow when sleeping, then blood in the neck area does not circulate well. And this can also lead to fat deposits in the chin area.

Which method of combating a double chin to choose depends on correct definition root causes of the defect.

There are not very many cases where surgical intervention is really necessary, most often you can get by with alternative methods.

Contraindications to surgery

Surgery should not be performed on people:

• those suffering from cancer;
• diabetes;
• those who have poor blood clotting;
• AIDS discovered;
• tuberculosis;
• renal failure and other acute diseases.

Technique

And although surgery is considered the most radical method, it is also the most effective.

It is worth resorting to this method of removing a double chin when all other methods have been ineffective.

For the operation to be successful, you need to prepare for it. To begin with, the patient must undergo the following tests:

• General and biochemical analysis of blood and urine;
• fluorography;
• electrocardiogram;
• analysis for HIV, hepatitis, blood clotting;
• determination of blood group and Rh factor.

Shortly before surgery, a person needs to give up bad habits, stop taking medications that affect blood clotting, avoid eating fatty and high-calorie foods, and follow a salt-free diet.

The operation can be carried out in two ways:

1. The doctor makes incisions in the area of ​​the ears, inserts thin cannulas, with the help of which fat is pumped out. Sometimes incisions can be made in the submandibular area. At the end of the operation, they are sutured with cosmetic sutures and become invisible over time.
2. Incisions are made in the mouth. The advantage is that it does not leave any marks on the skin. But the method requires strict adherence to all medical instructions in the postoperative period. Otherwise serious problems may arise inflammatory processes in the mouth.

The operation takes 30-40 minutes.

Rehabilitation

After surgical manipulations, a tight, stretchable bandage is applied to the neck, which prevents swelling. The patient is placed to sleep on high pillows. And after 3 days the doctor removes the stitches. Rehabilitation usually takes 2 weeks.

During the recovery period it is necessary to avoid physical activity, do not visit baths, saunas, swimming pools and beaches, wear a compression bandage.

Food should be chosen that is soft and does not cause pain. This is especially true for patients who have had excess fatty tissue removed through the oral cavity.

Also, such patients will need to rinse their mouth and treat the surgical site with antiseptic solutions.

You can evaluate the results in a few days, when the swelling subsides, but you can fully enjoy your toned shape only after 3 months.

The resulting new contour of the chin lasts for a long time - about 10 years. And if a person eats right, attends massage sessions, and plays sports, the effect can last a lifetime.

Possible complications

With the surgical method of getting rid of a double chin, the following types of complications may arise:

• swelling in the neck area. This is the most common, but also understandable phenomenon, because serious tissue injury has occurred. The swelling goes away within a week. And if you wear a special bandage, it will disappear in 3 days;
• the skin loses sensitivity. This complication can occur if the surgeon damages the nerve endings;
• bleeding. They occur when the patient has poor blood clotting or the doctor touches blood vessels. As a result, the development of anemia;
• infection. The most dangerous complication. Infection can occur both during surgery and during dressings.

If pus comes from the wounds, the temperature does not subside, the patient complains of weakness and chills, then most likely an infection has occurred. The doctor prescribes a course of antibiotics and washing the wounds with antimicrobial agents.

other methods

You can get rid of imperfections not only by resorting to surgery, but also by non-surgical techniques.

Platysmoplasty

Platysma is a muscle that is located in the neck, just under the chin. Over time, it weakens, stretches and leads to the appearance of a double chin. The operation to correct this defect is called platysmoplasty.

During surgery, the doctor stretches the platysma and fixes it in this position. The operation can be performed:

• using the medial method when muscle tissue is pulled outward;
• using the lateral method– the muscle extends to the front of the neck.

Platysmoplasty is often combined with liposuction of the chin area.

Radiofrequency facial thermage (RF lipolysis)

This is a non-surgical type of correction. I pass a high frequency current through the skin or apply an electric field to it.

The tissue heats up, the collagen fibers are compressed and deformed. This gives impetus to the synthesis of new collagen, which replaces the deformed one. The skin is tightened, its firmness and elasticity are restored.

Injections

Dioxycholic acid, which is injected directly into the area of ​​fat deposits, promotes the breakdown of fat.

It is subsequently eliminated from the body naturally. Make several injections of the drug at a distance of 1 cm from each other.

Liposuction

The essence of the procedure is vacuum suction of fat deposits. The instrument used to pump out fat is called a cannula.
Classical

Most old way liposuction. Cannulas are inserted into fat deposits through special incisions. They, in turn, are connected to a machine that provides them with negative pressure.

The method is traumatic and is currently almost never used. Often during the procedure, nerve endings and blood vessels are affected.

As a result, rough scar tissue forms under the skin and irregularities on its surface.

Watch the video for the process of liposuction of the double chin.

Tumescent

A common and popular method. Consists of the following steps:

1. Klein's solution is injected into the fat depot area - 0.9% sodium chloride, lidocaine and adrenaline.
2. The solution pushes apart the fatty tissue, and adrenaline causes vasoconstriction.
3. Small diameter cannulas are inserted and connected to a vacuum pump, which pull out the fat.

Syringe

This technique is effective when fat folds on the chin are weakly expressed. The syringe creates negative pressure and pumps out unwanted deposits.

This technology, despite its simplicity, allows you to achieve excellent results - the neck and chin area becomes very attractive and literally looks younger before your eyes.

Laser

During laser liposuction, the surgeon makes punctures in the ear area. A special light guide and cannulas are inserted through them. Fat deposits are destroyed using a laser.

Then, in a liquid state, using a vacuum apparatus to which cannulas are connected, it is removed from the body.

In addition to getting rid of fat, there is also a good lifting effect - the skin is firm and elastic.

Ultrasonic

With the help of ultrasonic waves, fat is broken down and subsequently turns into an emulsion.

The doctor removes it using long and elastic cannulas. Incisions are made in the mouth. Sometimes the doctor may make punctures in the chin area.

LPG massage

This massage is also called vacuum roller massage. A special attachment of the device exerts a mechanical effect on the problem area. It captures the skin 4-16 times per second.

As a result, the fat layer is effectively broken down, and the skin becomes tightened and youthful.

Electronic lipomodeling

Helps in the fight against adipocytes electricity high frequency. As in previous methods, liquid fat is pumped out through thin elastic tubes.

The trauma is minimal, since only small punctures are needed to insert the cannulas. After the procedure, the cells are saturated with oxygen and metabolism improves.

Mesotherapy

A very popular procedure. Filler with hyaluronic acid and vitamin mesosolutions are injected into the subcutaneous tissue.

After the procedure, the elasticity of the skin increases and its turgor improves, sagging and signs of age disappear. Usually at least 10 procedures are required.

You can feel the first results after 5 sessions.

Iontophoresis

The area of ​​the double chin is affected by microcurrents or pulse current. In this case, drugs are injected under the skin to break down fat.

Changes can be noticed immediately, but greater effectiveness can be achieved after 8 procedures. In this case, no punctures are made and the skin is not damaged in any way.

Thread lifting

With this technique, threads are implanted under the skin. They fix problem areas and promote enhanced collagen synthesis in the body.

Absorbable threads are used - polylactic, mesothreads, and non-absorbable - gold.

In the first case, the effect lasts from one and a half to two years. Gold threads are more effective and have long lasting results. Their service life is 3 years.

In the video, watch how a double chin is removed using 3D mesothreads.

Perhaps any woman, having reached a certain age, begins to look for advice on how to properly remove a double chin. After all, over the years, the oval of her face begins to lose its former clarity - the skin sags, gathering into a not very attractive fold. Excess weight certainly contributes to the formation and noticeable thickening of such a fold.

However, simply getting rid of kilograms will not be enough to regain your attractiveness. This will require a whole range of measures, including diet, special exercises, as well as cosmetics and procedures. By doing all these exercises, you will get closer to the path of how to attract a guy if you like him.

Time it will take

The quickest way - and this is beyond doubt - is to remove a double chin in an aesthetic surgery clinic. Those who care about their health and do not want to go under the scalpel should be patient and persistent in achieving their goal.

Of course, you won’t be able to radically change your appearance in 2 days; you can only get rid of wrinkles on the forehead, folds under the chin and extra pounds in cartoons. Changes will become visible only after six months - in best case scenario. And at the same time you will have to combine the most various procedures and even change your own lifestyle at certain points.

Physical exercise

First of all, you need exercises and exercises at home, which will really help remove your double chin! However, they need to be done regularly, without missing a single day! The standard complex is designed to be used twice a day, for 10 minutes, and contains no more than five exercises:

However, exercise alone will not help remove a double chin.

Folk and cosmetic products

If the pressing problem is how to quickly remove a double chin at home, then physical exercise should be supplemented with cosmetic procedures. And, in this case, no better means than a mask or hot compress! The compositions may vary slightly, but they must include ingredients with a tightening effect. The most popular of these products are three mixtures:

• Parsley mask, does not require rinsing. To prepare it you will need 4 tablespoons of finely chopped parsley and 250 ml of hot milk - so that your hand can tolerate it. The mixture is infused for several minutes and then filtered. A cotton napkin soaked in the resulting solution is applied to the neck and chin for 15-20 minutes.
• Contrast herbal compress. You will need a tablespoon of any dry crushed herbal collection, which will need to be poured with two glasses of boiling water and left for a quarter of an hour. Then the mixture is filtered and divided into equal parts, one of which is heated, and the other, on the contrary, is cooled to an icy state in the refrigerator. Wide terry napkins are moistened in both solutions, which are applied to the problem area during the 10-minute procedure, alternately - a minute and a half each.
• Massage honey. This remedy is the easiest to prepare. To a teaspoon of any honey heated in a steam bath, add a few drops of lemon juice, as well as a few drops of cold water to partially crystallize the warm mass and enhance the massage effect. The resulting mixture is taken directly with your finger and massaged into the chin area. This composition also “works” as a means to strengthen flaking nails and their growth, so you can solve two cosmetic problems at the same time!

Special exercises and cosmetic preparations are good, but clearly not enough to obtain the most acceptable result.

Additional measures

Cosmetics work wonders; you can enlarge your eyes with makeup and hide all imperfections. You can visually remove your chin with makeup if you use two tones of foundation and loose powder. All other methods, as mentioned above, will require a fairly long time period. And there is no single answer to how long it will take to get rid of such a “trouble” on your face. Much depends on the individual characteristics of the body, the effectiveness of the products used, etc.

To achieve the desired effect in the shortest possible time, you need to combine exercises with massage, as well as cosmetics and original water procedures for face and head. Water in all its states is extremely useful in the fight against double chin, and it also acts very effectively as a preventive remedy for this problem. It is enough to wipe your face with an ice cube every day so that you never hear that some kind of unpleasant “fold” may form in the chin area!

Keep an eye on the skin on your neck, as troubles such as acne in the décolleté area and increased sweating, accompanied by an unpleasant-looking wet appearance, often occur.

In addition, when choosing a cream for facial skin care, you need to pay attention to its components. And buy exactly the one that contains ingredients with tightening properties.

How to remove a double chin at home - that's what women are interested in Lately. Unfortunately, this is a problem for many people, and of course, not only women and girls. This defect appears in people various reasons. In this article we will look at 8 exercises to get rid of a double chin, several recipes for masks and tinctures.

It would seem that this is a problem excess weight, but this is far from the case. For example, Christina Aguilera. She is not overweight, but such an unpleasant defect does exist. For woman this problem more critical than for men. All a man needs to do is grow a beard.

Hiding such a defect in appearance is not as easy as, for example, a small fold on the stomach. A large number of masks and creams guarantee that the double chin will literally “burn off” after a couple of uses, but you must admit that there is no evidence for this statement. Most often, these “miracle creams” turn out to be nothing more than ordinary biological mass. At best, you will not get any effect from such creams; at worst, you will get chemical burns, spots on the skin, or an allergic reaction to any ingredient.

If we describe double selection as a definition, then it is fat deposits in the lower part of the face that form folds.

Why does a double chin appear - 4 reasons for its appearance

This is often an aesthetic defect rather than a medical problem. And both women and men face it, regardless of age. There are several reasons why people develop a double chin, but most often it is a combination of four factors:

1. Genetic. One of the reasons for the appearance of folds in the chin area is the physiological features of the structure of the face and lower jaw.

Aging and the influence of negative external factors. Age-related changes in facial contours due to loss of elasticity of the neck muscles and skin elasticity also lead to sagging of the face, the appearance of “jowls” and unsightly folds on the neck.

2. Weight jumps. With sudden weight gain, fat reserves are deposited not only on the hips, abdomen and buttocks, but also in the neck and chin. And with sudden weight loss, the skin loses turgor and sags, forming a fold.

3. Changes in hormonal levels. In women during menopause, when the metabolism of the whole body slows down, general tone muscles, including facial muscles, the clear contours of the oval of the face are lost.

4. Thyroid gland dysfunction. In this case, the appearance of a double chin is caused by changes in the endocrine system. Observation by a specialist is required.

Incorrect position of the head while sleeping on high pillows, the habit of slouching, walking, working and reading with a low head also leads to the formation of a double chin.

How to remove a double chin - exercises (8 exercises)

Exercise 1.

Exercise 2.

Take a large amount of air into your mouth, then roll it from one side of the cheek to the other side of the other cheek. Repeat 9-10 times.

Exercise 3.

Take air into your mouth, purse your lips, and begin squeezing your cheeks with your palms on both sides. We count to 8, rest and repeat about 10-15 times.

Exercise 4.

Exercise 5.

Stretch your tongue forward and stretch it down, while you need to say a long and loud “ahh”. Perform the exercise 10-15 times.

Exercise 6.

Raise your tongue to the roof of your mouth, then begin to squeeze as hard as you can. It’s worth repeating about 5-6 times.

Exercise 7.

You should reach for your nose with your tongue 8-10 times. The more you can do, the better.

Exercise 8.

You need to sit in front of the table, rest your hands on your elbows, then put your head on your palms, that is, it will look like you are holding your double chin on your palms. Now begin to raise your head up with the help of your hands, while you need to provide resistance. You need to do the exercise both up and down. Repeat the exercise 10-15 times.

You will notice the effectiveness of these exercises after the first month of daily and proper training. After this, it is recommended to perform the exercises twice a week. This will help consolidate, maintain and improve the success achieved.

Many people are interested in the question of how to quickly remove a double chin without leaving home.

Certain masks will have no less effective effect than exercise and gymnastics.

Double chin mask

Mask No. 1.

Ingredients:

1. 1 tablespoon ordinary yeast.
2. 100 ml milk.

Preparation and action:

1. Mix the ingredients until the mixture resembles sour cream. It should be extremely lump-free.
2. Cover the container with the mixture and wrap it in a preheated towel.
3. You need to wait half an hour or 40 minutes for the yeast to rise and form a kind of dough.
4. Apply a huge and thick layer to the problem area of ​​the chin, then secure with a small rag.
5. You need to wash off the mask after the mixture becomes completely solid.

Mask No. 2.

Ingredients:

• 2 potatoes, preferably large.
• 1 teaspoon salt.
• half a glass of milk.
• 1 teaspoon honey.

Preparation and action:

1. Boil the potatoes.
2. Crush the potatoes, that is, make mashed potatoes.
3. Add milk and salt to the puree. Mix. Add honey.
4. Stir until smooth.
5. Apply the mixture to your chin.
6. Secure with a rag or gauze.
7. Leave for half an hour or 40 minutes. Rinse off with warm water.

Mask No. 3.

Ingredients:

1. 1 tablespoon white clay (powder).
2. 50 ml water.
3. 1 tablespoon milk. (Milk is great for people who have very dry skin types.)

Preparation and action:

• Stir water, white clay and milk.
• Apply to chin.
• Secure with a rag or gauze bandage.
• Leave for 30 minutes. Rinse off with warm water.

Mask No. 4.

Ingredients:

1. One glass of hot water (approximately 200 - 250 ml).
2. 1 teaspoon apple cider vinegar.
3. 1 tablespoon lemon juice(You must first squeeze the juice from the lemon zest).
4. Half a tablespoon of salt.

Preparation and action:

• Dissolve vinegar in water, add lemon juice, then add salt.
• Saturate a rag or towel with this mixture.
• Roll the towel (rag) into a strong rope and quickly slap the problem area, that is, the chin. You can do the exercise for as long as you want.

Tincture for double chin

A simple mask made with natural ingredients will also help you quickly get rid of a double chin. All these herbs can be bought at any pharmacy.

Ingredients:

1. 1 tablespoon St. John's wort (herb).
2. 1 tablespoon oak bark.
3. 2 cups boiling water (200 ml + 200 ml).

Preparation and action:

1. Mix St. John's wort and oak bark, add hot water, preferably boiled.
2. Cook the mixture over low heat for 10 minutes.
3. Remove after 10 minutes and let the broth cool, after covering it tightly with a lid.
4. Soak a towel or rag in the resulting decoction, then apply it to your chin for about 40 minutes.

Some useful tips on how to quickly get rid of a double chin and cheeks:

1. Just get rid of a couple of extra pounds. Watch your diet. 1200 calories a day, no more. Go in for sports, go to a fitness club, or do weight loss exercises without leaving your home. Some people try, but we don’t recommend doing that.
2. AND cut out highly salty foods, or too sweet foods. Salt and large amounts of sugar will retain water in the body, in particular, swelling will appear on the face and bags under the eyes.
3. Do not wear chains or pendants. Such accessories usually attract too much attention. bottom part faces.
4. Remember what you need strongly draw eyebrows, and quite a strong emphasis should be placed on the eyes. This will help visually hide your double chin.

Do the exercises described above every day. This will give tone, thereby improving circulation and blood flow. With their help you can easily remove a double chin at home.

How to remove a double chin and cheeks - rules

Regularly performing simple exercises to train the muscles of the face and neck, home skin care in the form of masks and self-massage will help achieve good result in the fight against double chin and cheeks. But you can get rid of it completely only with integrated approach to this problem. Therefore, it is necessary to follow simple rules daily:

If, nevertheless, the result obtained does not completely satisfy you, then you can additionally resort to masking this defect with the help of clothing and choosing a new hairstyle.

How to get rid of a double chin quickly - video

Double chin not only changes features. Regardless of gender, with a broad gesture he adds an extra 5-10 years to his face.

The problem is not invented, because even well-groomed and thin celebrities suffer from this scourge. See for yourself:

And while a man can remove his double chin by growing a beard, it is not at all easy for a woman to disguise it. Unlike extra pounds on your hips, there is no way to hide this crease on your face in the folds of your clothes.

Hundreds of creams promise relief. But there is no evidence that any of them actually works.

Is all that remains in this case just to carefully monitor the position of your head and hold your back? Is it possible to remove a double chin?

6 effective ways to reduce your chin

Let's explore the most effective ways that will make him disappear.

Tip 1. Lose weight

Trite, but extremely effective.

Look at this drawing. Indeed, excess fat is often stored under the chin. By losing weight, we get rid of fat and, as a result, the chin.

To remove a double chin, change your diet. Consume mostly fiber. Eliminate fatty foods. Consume fewer calories.

This method has only one drawback - it is impossible to remove only the fat under the chin. You will have to play sports and lose weight entirely (of course, paying special attention to the facial muscles).

Tip 2: Eat foods low in salt and sugar

Salt promotes water retention. Your body will accumulate water - this will manifest itself in your face as swelling and a double chin.

Drink a lot clean water to cleanse the system and prevent water retention in the body.

Expert comment:

Tip 3. Fatty fish from cold seas 3 times a week

Despite the recommendation to limit fat, you need to eat fatty fish 3 times a week. Fat sea ​​fish will provide your body with omega-3 and omega-6 oils. Omega acids improve skin elasticity. After all, if you have decided to remove 2 chins with a diet, it is important for you that after losing weight you do not develop anything similar to a turkey goiter.

Choose salted or cold smoked fish - the fish should not be subjected to heat treatment. A piece of herring or mackerel 100 grams will be enough

Tip 4. Do exercises for the muscles of the chin and neck

Here's an effective one double chin exercise. Open your mouth as wide as you can. Move your chin forward. Focus on feeling your muscles under your jaw working. Begin to close your mouth slowly and tensely. Count to 20.

Are your teeth meeting? Don’t relax - start slowly opening your mouth with the same tension. Return to the starting position - only now can you relax.

Don't be lazy. The same exercise will remove the first wrinkles on the chin and neck.

Tip 5. Use makeup that accentuates your eyes and cheekbones

To visually remove a double chin, do not wrap yourself in a scarf. This accessory, on the contrary, really draws attention to the neck. And we need to do our best to avoid such a development of events.

Thick fluffy eyelashes, intense and defined eyebrows, eyeliner, smoky eye shadow, light lips - that’s it. This will visually distract attention from the lower part of the face.

Consult with a makeup artist and find a blush that perfectly matches your skin tone. Use them to highlight your cheekbones.

The operation was performed by Iskornev A.A.

Chin enlargement effect without installing an implant! The patient underwent liposuction and chin lift, and its strengthening with i-Guide threads. The face began to look more graceful and sharper. Surgeon - Iskornev A.A.

Neck lift, results before and 12 hours after! After the operation: the oval and contour of the lower jaw are emphasized, the jowls are corrected, the double chin disappears, the chin does not sag when the head is tilted! Performed by the surgeon: .

Tip 9. Plastic surgery

In adulthood, a double chin usually appears as a result of weakening and sagging neck muscle(platysma).

Plastic surgery allows you to remove the second chin and shows excellent effect regardless of age.

The operation is called and extremely effective. With its help, you can even remove a third chin and tighten the fold of skin in the lower jaw area.

The plastic surgeon's work begins with a small incision under the chin. Its task is to tighten the muscle in the center and fix it in a new position in order to achieve a new, beautiful contour. If there is fat in the chin area, double chin removal is accompanied by laser liposuction.

To obtain a more pronounced and long-term rejuvenation effect, platysmaplasty is often combined with SMAS lifting.

Performed facelift-smas, lipofilling, face, co2-lifting. Before and 9 days after. Performed by the surgeon: .

Dynamic platysmoplasty. Photos were taken “before” and 12 days “after” the operation. The patient's head tilt is the same. After Hollywood platysmaplasty, even when the head is tilted, the chin does not gather into folds. Performed by the surgeon: .

Neck lift with installation of a Medpor chin implant. The result "before" and 12 days "after". Surgeon: .

Platysmaplasty, photos taken “before” and 9 hours “after” the operation. The head in both photos is tilted approximately the same. Surgeon: .

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To keep our body young and fit, we need to eat right and exercise. This statement is also true for our face, because with age it loses its former elasticity and beauty.

That's why website publishes a complex best exercises, which, according to doctors, will help your face stay young and fit for many years.

Warming up the muscles

Just like before starting any workout, you need to do a light warm-up to warm up your facial muscles.

Make movements with your lower jaw, move it back and forth, left and right. All movements should be light, smooth and without sudden jerks. To warm up 8-10 times will be enough.

1. Bucket

Open your mouth and hook your lower lip over your lower teeth. Imagine that you need to scoop up water using your lower jaw. Lower your head, scoop and close your mouth while raising your head up.

When performing it, it is important that the corners of the lips are completely relaxed. Repeat 5-7 times.

2. Reach to the nose

A weak hyoid muscle leads to the appearance of a double chin, so it should also be given attention.

3. Perfect oval

To maintain the oval shape of your face and tighten your cheeks, follow these steps: next exercise: Turn your head to the left, with tension push your lower jaw forward. You should feel the muscles on the left side of your neck tighten. Now repeat on the other side. For each side, perform 5 times.

4. Kiss the giraffe

Imagine that you really wanted to kiss a giraffe (or someone very tall).

Raise your head up, move your lower jaw forward a little, and fold your lips into a tube. If you do everything correctly, you should feel a lot of tension in your neck. Stay in this position for 5–8 seconds. Repeat 5 times.

5. Resistance

In this exercise you need to place two fists under your chin. Now begin to slightly lower your lower jaw, simultaneously pressing on it with your fists, and, overcoming resistance, tense your muscles. The pressing force should gradually increase. When you reach the greatest tension, hold for 3 seconds, then relax for 3 seconds. Repeat 5-7 times.