Watch osteopath as she reveals 6 simple steps to banish your double chin – from a ‘lion’s yawn’ to the ‘jaw jut’
CHIN up! If you’ve noticed a rounded layer of fat underneath your chin, that doesn’t mean you need to lose weight.
A double chin can be caused by a number of different things, not just weight gain.
Age is one factor, according to osteopath Nadia Alibhai, who explained that skin can pool under your chin as it starts to lose elasticity.
Genetics and poor posture can also play a role, the London-based osteopath and director of Back 2 Well-being Clinic tells Sun Health.
“A double chin is caused by an extra layer of fat that forms beneath the skin,” she explains.
Now you might think to yourself: what does my posture have to do with my chin?
According to Nadia: “Poor posture can weaken the muscles of the neck and chin which can contribute to the appearance of a double chin over time, as the surrounding skin loses elasticity due the muscles not being used.”
The osteopath goes on to delve into the “science” behind your bad posture.
“One of the main reasons I find people are getting the appearance of a double chin from poor posture is from looking down at their screens a lot as well as spending long times hunched over,” she says.
Did you just sit up straighter upon reading this?
Nadia goes one: “Spending long periods looking down, whether at phones or laptops can cause the head to be in what is called an anterior head held posture, which is no longer in line with the rest of your spine.
“This forward head posture doesn’t only cause neck ache and tension but also pushes the fat under your skin forward giving the appearance of a double chin.
“Spending long periods of time with your head bent forward and looking down can lead to the neck and chin muscles to weaken, which over time can lead to the skin around the neck to weaken.”
Nadia says she speaks to her clients about posture regularly, as people have become more aware of how they hold their neck and shoulders after taking more online meetings since the pandemic.
The good news, according to the osteopath, is that people typically have control over their posture.
And with the correct exercises, you can help prevent – as well as correct – the appearance of a double chin.
From a ‘lion’s yawn’ to ball squeezes and stretches, here are some exercises to banish it.
1. Jaw jut
Nadia’s first exercise is what she calls the ‘jaw jut’.
It’s as simple as tilting your head back and looking towards the ceiling.
Make sure to push your lower jaw toward the ceiling to feel a stretch under your chin and hold the position for 10 seconds.
Then relax your jaw and return your head to its neutral position.
2. Lion’s yawn
According to Nadia, “the point of this exercise is to open the mouth wide while sticking the tongue out as far as possible, much like a yawning lion”.
You might feel silly doing it, but it can be a great exercise to strengthen many muscles in your chin, neck, and face.
You can do this exercise sitting or standing, but make sure your posture is relaxed.
Next, open the mouth as wide as possible, while extending your tongue out as far as it will go.
When done correctly, the muscles in your neck, chin, and jaw should tighten, Nadia said.
Push your tongue out for 10 seconds and relax.
Repeat this process 10 times, before moving on to another exercise.
3. Tongue Stretch
Another exercise involving your tongue, this one involves sticking your tongue out as far as you can and lifting it towards your nose, as if you’re trying to lick the tip.
Hope the position for 10 seconds and then release.
4. Neck stretch
For the neck stretch, Nadia said you need to push your head up and look towards the ceiling.
At the same time, press your tongue towards the roof of your mouth.
Hold for 10 seconds and then release.
5. Ball squeeze
“Keeping an exercise tool on hand is an excellent way to help some people remember to do their exercises,” Nadia said.
For neck exercises, it can help to keep a ball somewhere near your desk or bed, or in the place you’re most likely to do your exercises.
The size of the ball can range from 5 to 10 inches, based on personal comfort, and it should be easy to squeeze.
It’s best you do the ball squeeze sitting down. Make sure your back is straight and your shoulders relaxed.
Place the ball under your chin and use your chin to push down against the ball in a steady, firm motion.
Repeat this motion 10 to 30 times.
6. Pucker up!
The exercise is great for strengthening your muscles and giving your neck after spending long periods of time sat at your desk.
Sit down with a straight back and keeping your shoulders relaxed.
Next, tilt your head back to look at the ceiling.
From this position, pucker up your lips as if you’re trying to kiss the ceiling.
Your lips should be relaxed but held tight enough to feel a contraction on both sides of your neck.
Hold this position for as long as your comfortable for, between 10 and 20 seconds.
Ten repetitions of this exercise are usually enough for one sitting, Nadia said.
When to get back pain checked by a doctor
WE all experience back pain from time-to-time.
Usually, it is a pulled muscle or strain. It could be an injury.
In most cases, back pain eases with time and rest (though it is it advised to keep moving with stretches or activity).
GP Dr Zoe Williams, Sun Health’s resident doctor, says if you notice any of these red flags, it’s important to get it checked out by your doctor.
They include:
- Severe back pain when you’re 20 or younger, or over 55
- Loss of control of your bowels or bladder
- Weakness or numbness in a leg or arm
- Foot drop or a disturbed gait
- High fever
- Saddle numbness – that’s of the anus, perineum or genitals
- A history of cancer
- Thoracic pain – that’s pain in your mid-spine
These symptoms could be a sign of a slipped disc – also known as a herniated disc – some types of cancer, infection, fracture, or rheumatoid or vascular diseases.
Numbness in the leg can be a warning sign of sciatica, which often starts with nerve pain in the leg, and can cause weakness as well as pins and needles.
While rare, symptoms such as numbness of your genitals can be a sign of a serious condition, cauda equina syndrome.
This is where something compresses the nerves right at the bottom of the spinal cord, and it is a medical emergency that often requires surgery.
If left, it can lead to paralysis of the leg, incontinence and a loss of sexual function.