The first sign of aging usually occurs in the face and neck areas. The neck is also a common area for pain due to stress and improper posture. Preventative exercises and stretches may improve the strength of your neck and facial muscles. If you suffer from any injures to the neck or face, be sure to discuss exercises with your doctor first.
Yoga Exercise for the Neck
This exercise can be done anywhere and uses yoga to target the neck. Start by standing with your feet hip-width apart and place your hands on the corners of your lower back. Your fingers will be pointing toward the floor as you rotate your shoulders up, back and down. Concentrate on bringing your elbows close together without pressing your hips, shoulders or head forward. As you inhale, plant your feet firmly into the floor as you lift up through the crown of your head and bend your back slightly. Exhale as you press your elbows closer and lift them up. Hold this position for five breaths and repeat two to three times.
Chin Tuck
Working the neck, chin and the bottom of the face, this exercise is designed to tighten a common sagging area. PhysioAdvisor recommends beginning this neck exercise sitting or standing tall with your back and neck straight. Roll your shoulders back slightly and then tuck your chin in until you feel a mild to moderate stretch. Try to keep your eyes and nose facing forward without feeling any pain. Hold for three to five seconds and repeat eight to 10 times.
Head Tilt
This exercise will work the front and back as well as the sides of your neck. First tilt your head slowly back so you can look straight up. Hold for three to five seconds. Return to the starting position and move onto looking down toward your chest and hold. As you return to the starting position, look forward and slowly tilt your head over to the side. Without letting your ear touch your shoulder, hold for a few seconds and return your head to center position. Next move your head to your opposite shoulder. The University of Maryland recommends doing five to 10 repetitions of this complete exercise up to three times a day.
Lateral Flexion
Without movement, this exercise requires you to use your neck and face against your own resistance. Begin either sitting or standing with your back and neck straight. Roll your shoulders back slightly and place your hand on the side of your head. Next slowly push your head to the side against your hand. Focus on keeping your eyes and nose facing forward as you hold and press for three to five seconds. Repeat on the opposite side and alternate for a total of eight to 10 times.
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