Causes of neck flab include being overweight, loss of skin elasticity from decreased blood flow to the skin and lack of muscle tone. Getting rid of neck flab requires overall weight loss through healthy diet and cardiovascular exercise along with toning exercises to counter sagging caused by gravity. To prevent injury, consult with a physician if exercise is appropriate with existing medical conditions.
Stretching exercises
Exercise for the neck area includes stretching the muscles in the neck area including the trapezius muscle at the back of the neck and top of the shoulder, the deltoids on the back and outer part of the shoulder and the pectorals in the upper chest as well as the sternocleidomastoids on the side of the neck. Chest extension--clasp hands behind head, release the tension in shoulders and move the head back to look upwards. Repeat 10 times. Shoulder shrug--sit or stand with arms loose at sides and rotate the shoulders backward five times and forward five times. Neck roll--start with chin closer to chest and eyes looking downward, gently roll the neck in a circle to the left and backward to look upwards before rolling to original position. Repeat the exercise by rolling the neck to the left. Repeat five times. Neck flex--with gentle movement and turn the head and then lower the chin toward the right shoulder. Do the same movement with the head turned to the left and hold for 15 seconds. Repeat five times.
Yoga Exercises
Yoga exercise stretches the muscles to improve balance and range of motion. Yoga poses strengthen the entire body. Three poses with instructions found in Molly Fox's Yoga Weight Loss Program that work the muscles in the neck region include the mountain pose 2, cobra and upward dog work the muscles in the neck region. To do the mountain pose 2 stand straight with feet together and reach upward with palms facing away from the body. Do this pose with a slow inhalation of breath. The cobra works the upper chest. To do the cobra lie on the stomach on carpeted floor or an exercise mat. Place hands flat on the floor at chest level with elbows bent. Without moving the chin lift upward with the chest and hold for 15 seconds. The upward dog can be performed from lying flat on the stomach and do a modified push-up while keeping the hips and abdomen on the floor. Look upward by stretching the head back and hold for 15 seconds.
Muscle Toning Exercises
Toning muscles requires resistance or weight bearing and the weight of the body or the natural motions of the body can be used to create this resistance. Lift and chew. Tilt the head backward with chin lifted upwards and then make a chewing motion ten times. Relax and repeat five times. Zach Even-Esh in his article Get rid of Pencil-neck for "Men's Fitness Magazine" recommends two neck hold exercises to strengthen neck muscles. Both use a wall for support. Place a Swiss Ball, a tennis ball or an orange work too, between the forehead and the wall. Move the feet away from the wall to shift the body's weight and let the neck hold the weight of the body and hold for 15 seconds. Use the same technique using the each side of the head against the ball.
Exercises to Improve Posture
Good posture is an instant trimming technique because standing up straight makes the body appear taller and reduces the appearance of flab. To help tone the muscles for proper posture stand up straight, balance a book on the flattened area on the top of the head and slow walk with a gradual increase in speed as balance improves. The trick is to keep the book balanced to improve posture and work out muscles in the neck region. To lift the top part of the chest move head backward and lift chin slightly while letting the upper chest rise like puffing it up.
References
- "Molly Fox's Yoga Weight Loss Program"; Molly Fox and Jonny Bowden; 2004
- "Merck Manual of Medical Information"; Home Edition; Robert Berkow MD, editor in chief; 1997
- "Men's Fitness" Goodbye, pencil neck"; Zach Even-Esh; June-July 2009
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