1. Tongue Press
How to do:Sitting with your back straight and shoulders down, tilt your head back so that you are looking at the ceiling.Forcefully press your tongue flat to the roof of your mouth. Then, keeping your tongue against the roof of your mouth, lower your chin to your chest as far as possible without rounding your upper back.You should feel your chin and the front of your neck contract.Then relax your tongue and straighten your neck to return to the starting position.That’s one rep. Complete two sets of 20 reps each.
2. Pout and Tilt
How to do:From a sitting or standing position, stick out your lower lip as far as you can to form a pout (place a finger on your chin; the skin should feel wrinkly and puckered).Hold this contraction for one second. Then, with your lip still out, contract the muscles at the front of your neck to lower your chin to your chest as far as possible without rounding your upper back.Pause and hold for another second, then relax your lips and straighten your neck to return to the starting position.That’s one rep. Complete two sets of 20 reps each.
3. THE O
How to do:Sitting with your back straight and shoulders down, tilt your head back so that you are looking at the ceiling.Close your lips so they are together but relaxed. Keeping your lips closed, open your mouth so it forms an “O” shape.Hold this position for 20 seconds. You should feel a contraction on both sides of your neck directly under your jaw line.Relax your mouth and lower your chin to return to the starting point.That’s one rep. Complete two sets of 10 reps each.
4. Kiss the Ceiling
How to do:Standing tall with your arms hanging at your sides, tilt your head back so that you are looking at the ceiling.Then try to kiss the ceiling by puckering your lips and extending them as far away from your face as possible. You should feel a tightening throughout your neck and chin.Hold for five seconds, then relax your lips and lower your chin to return to the starting position.That’s one rep. Complete two sets of 15 reps each.
5. Chin Rotation
How to do:In a seated or standing position, elongate your spine for a tall, straight back.Then, leading with your chin, slowly and gently rotate your head so it moves in a full circle from your shoulder to chest to shoulder to back.If full circular rotations bother your neck, stick with semicircles moving from shoulder to shoulder.Make sure to keep your shoulders down and back throughout the movement.That’s one rep. Complete 10. Repeat in the opposite direction.
6. Jaw release
How to do:In a seated or standing position, elongate your spine for a tall, straight back.Moving your jaws up and down like you are chewing and keeping your lips together, inhale deeply through your nose then slowly exhale while humming.When you finish exhaling, open your mouth as wide as possible with the tip of your tongue gently pressed against the back of your bottom teeth.Holding this position, inhale then exhale with an audible “ahhh” sound. The entire move should take 90 seconds.That’s one rep. Complete two.