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Anatomy of Back Muscles

  The muscles of the back can be divided into three groups – superficial, intermediate and deep: Superficial  – associated with movements of the shoulder. Intermediate  – associated with movements of the thoracic cage. Deep  – associated with movements of the vertebral column. The deep muscles develop embryologically in the back, and are thus described as  intrinsic  muscles. The superficial and intermediate muscles do not develop in the back, and are classified as  extrinsic  muscles. This article is about the anatomy of the superficial back muscles – their attachments, innervations and functions. The superficial back muscles are situated underneath the skin and superficial fascia. They originate from the vertebral column and attach to the bones of the shoulder – the clavicle, scapula and humerus. All these muscles are therefore associated with movements of the upper limb. The muscles in this group are the trapezius, latissimus dorsi, levator scapulae and the rhomboids. The trapezius
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Double chin Exercises


Double chin

A double chin, also known as submental fat, is a common condition that occurs when a layer of fat forms below your chin. A double chin is often associated with weight gain, but you don’t have to be overweight to have one. Genetics or looser skin resulting from aging may also cause a double chin.

While many people suffer from DOUBLE CHIN problem, mostly people don't know the reason for their problem.

A double chin appears when fat deposits accumulate in the platysma muscle area, causing the chin region to sag. Aging can also cause double chins, since the skin is no longer as tight as it used to be, thus causing what is colloquially called turkey neck. In either circumstances, the bands of the platysma muscle can become thick and cord-like, eventually causing these to tent the skin of the neck area and dangle between the jawbone and the collarbone. Whether the double chin is caused by aging or unnecessary neck fat, exercise may help reduce the amount of sag in the neck area

Exercises that target a double chin

While there’s no scientific evidence that chin exercises work to get rid of your double chin, there’s anecdotal evidence.

Here are six exercises that may help strengthen and tone the muscles and skin in the area of your double chin. Unless otherwise indicated, repeat each exercise daily 10 to 15 times.

1. Straight jaw jut

  1. Tilt your head back and look toward the ceiling.
  2. Push your lower jaw forward to feel a stretch under the chin.
  3. Hold the jaw jut for a 10 count.
  4. Relax your jaw and return your head to a neutral position.

2. Ball exercise

  1. Place a 9- to10-inch ball under your chin.
  2. Press your chin down against the ball.
  3. Repeat 25 times daily.

3. Pucker up

  1. With your head tilted back, look at the ceiling.
  2. Pucker your lips as if you’re kissing the ceiling to stretch the area beneath your chin.
  3. Stop puckering and bring your head back to its normal position.

4. Tongue stretch

  1. Looking straight ahead, stick your tongue out as far as you can.
  2. Lift your tongue upward and toward your nose.
  3. Hold for 10 seconds and release.

5. Neck stretch

  1. Tilt your head back and look at the ceiling.
  2. Press your tongue against the roof of your mouth.
  3. Hold for 5 to 10 seconds and release.

6. Bottom jaw jut

  1. Tilt your head back and look at the ceiling.
  2. Turn your head to the right.
  3. Slide your bottom jaw forward.
  4. Hold for 5 to 10 seconds and release.
  5. Repeat the process with your head turned to the left.

Decreasing a double chin through diet and exercise

If your double chin is due to weight gain, losing weight may make it smaller or get rid of it. The best way to lose weight is to eat a healthy diet and exercise regularly.

Some healthy eating guidelines are:

  • Eat four servings of vegetables daily.
  • Eat three servings of fruits daily.
  • Replace refined grains with whole grains.
  • Avoid processed foods.
  • Eat lean protein, such as poultry and fish.
  • Eat healthy fats, such as olive oil, avocados, and nuts.
  • Avoid fried foods.
  • Eat low-fat dairy products.
  • Reduce your sugar intake.
  • Practice portion control.
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