When a person ages, their skin becomes thinner and the cells of the skin do not rejuvenate as quickly. The layer of fat under the dermis layer of skin becomes saggy, as the fibers that generate taut younger skin begin to change. As this process takes place, the neck becomes loose, with what a person might call jowls or double chins. Although some people might opt for plastic surgery to fix this, exercise can help instead.
Arm Balances
Arm balances are a great way to tone your neck while also working out your arms and abs. While holding your body up with your arms, your entire body is engaged, including your neck which is holding up your head. For one arm balance, the Plank pose, lie face down on the floor, tuck your toes under, and push your upper body up with your arms. Hold this position for 30 seconds to one minute.
Ab Exercises
Most exercises that work out the abs will also work out the front of your neck. This can include crunches, situps, side crunches to the left and right, leg lifts, or any variation of this. While you do not want to do the exercise with your neck, a properly performed ab exercise will work out the neck inadvertently. For simple crunches, lay on your back with your knees up and feet flat on the floor or in the air. Cross your arms against your chest, and keep your head, neck and back straight in a line as you pull them slightly off the floor, utilizing your ab muscles to pull you up.
Back bends
Back bends, which help strenghthen and limber your back, are yoga poses that stretch your aging neck muscles. The bow is one example, where you lie face down on the ground. Grab your ankles with your hands, and gently pull your upper body and your legs off the ground, bringing your feet and head closer to each other. Hold your head up, while looking up and forward. Hold this pose for about 30 seconds. Another back bend is cobra, where you start face down on the ground. Put your hands flat on the floor to the side of your chest and push your head, neck and chest off the ground while bending your back into an arc. Straighten your arms as much as you can safely, and keep the tops of your feet flat against the floor. For safety, you want to alternate back bends with forward bends, such as toe touches.
Twists
Twists are another type of exercise to keep your neck looking and feeling younger. One yoga twist is the seated cross-legged twist. Sit cross-legged on the floor. Slowly twist your torso, placing your right hand on your left knee and stretching your left arm behind you, touching the floor. Looking to the left, hold the twist and then switch sides.
References
- EHealthMD: "Why Does the Face Age?"
- Yoga & Pilates. Smith, Judy; Kelly, Emily; and Monks, Jonathan. 2009.
- Yoga: The Poetry of the Body. Yee, Rodney. 2003.
- Yoga Journal: Poses
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