POWER MOVES: Finding a simple home solution for a double chin starts with targeting the right muscles (Image: Getty)
Finding a way to sharpen your jawline shouldn't require expensive surgery or complicated cosmetic procedures. A simple, viral technique from a veteran chiropractor suggests that a common household item might be the key to firming up a double chin.
Dr Michael Rowe has spent 15 years treating neck and spinal issues, and his latest method focuses on strengthening the deep muscles between the jaw and neck. Using a tennis ball to target resistance, this routine aims to tone sagging skin and create a more defined facial profile.
While results won't happen overnight, consistent practice can help firm the neck area and significantly improve your overall posture. Here is the step-by-step breakdown of the famous 'tennis ball hack' and the supporting exercises recommended by experts.
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In a TikTok clip, he demonstrates how the routine strengthens the muscles situated between the jaw and neck - requiring only a tennis ball to complete it, reports Paige Freshwater on the Mirror. Dr Rowe explained: "Take your tennis ball and place it right underneath your chin. From there, what we are going to do is press our chin into our chest as much as we can. As you do this, you will feel a ton of muscles in the back of your neck start to fire."
The chiropractor recommends maintaining this position for approximately five seconds before relaxing for another five and repeating the exercise.
He continued: "Repeat this 10 to 15 times. With each repetition, try to press down into it just a little bit more. This is something you want to do about two to three times a day, and if you are feeling soreness, throw some recovery time in there."
@drmichaelrowe How to Get Rid of a Double Chin #doublechin #doublechinreduction #doublechinexercise ♬ original sound - Dr. Michael Rowe | SpineCare
Reacting to his video, one viewer commented: "Awesome, will try! Thank you." Another viewer contributed: "Thank you for the information."
A third viewer remarked: "I had back problems for two years, I'm 38. His exercises fixed it in one week - I'm not joking. I've been going to the gym five days a week for a year now. Thank you."
Another viewer chimed in: "For anyone who thinks the exercise looks dumb... so do double chins. I should know."
What additional exercises might help eliminate a double chin?
Straight jaw jut: This movement works to strengthen jaw muscles and could diminish the visibility of a double chin. Start by tilting your head backwards and gazing towards the ceiling. Thrust your lower jaw forwards and maintain for 10 seconds before releasing. Complete 10 to 15 repetitions.
Pucker up: This exercise focuses on the muscles surrounding the mouth and chin area. Tilt your head backwards and purse your lips as though kissing the ceiling. Maintain for 5-10 seconds before releasing. Complete 10 to 15 repetitions.
Tongue stretch: This stretch assists in toning the neck and jaw muscles. Open your mouth widely and extend your tongue as far as you can, attempting to touch your chin. Maintain for 10-15 seconds before releasing. Complete five to 10 repetitions.
Neck stretch: This exercise works the neck muscles to help reduce the look of a double chin. Tilt your head backwards to gaze at the ceiling whilst keeping your lips relaxed. Bring your lower lip up over your upper lip as far as you can and hold the position for five to 10 seconds before relaxing. Do this five to 10 times.
Bottom jaw jut: The bottom jaw jut builds strength in the chin, jaw and neck muscles. Tilt your head back so you're facing the ceiling, then push your lower jaw forward as far as you're able to, whilst keeping your lips relaxed. Repeat five to 10 times.
Can you 'spot-reduce' fat?
While exercises are a great start, experts like Dr Eric Berg point out that what you put into your body is just as important as how you move it. Dr Berg warns that diet plays a massive role in how fat is distributed around the neck. He explains that spiking your insulin with high-carb foods and constant snacking are primary culprits in double chin formation; instead, he recommends transitioning to a low-carb diet paired with intermittent fasting to keep insulin levels stable and discourage fat storage.
On the physical side, Dr Berg notes that stretching only the neck muscles might not be enough to see a real change in your profile. He suggests focusing on the fascia - the web of connective tissue that wraps around the entire area - stating that tightness in this network can pull on the jawline and neck. To combat this, you should perform stretches that involve more than just isolated neck movements to ensure the entire facial structure is released and toned.
Managing expectations
- Muscle vs fat: Think of these exercises like 'bicep curls for your neck' - they make the area firmer and tighter, which reduces sagging, but they don't magically melt fat in isolation.
- Total wellness: For the best results, combine these movements with a nutritious diet and regular cardio to lower your overall body fat percentage.
- Results timeline: Most users report seeing a difference in muscle tone within two to four of consistent daily practice.
