The neck works hard to keep the head up and moving. As with any part of the body that is heavily used, the neck experiences wear and tear over time, according to the Mayo Clinic. Exercises can help keep neck muscles strong to avoid unnecessary strain and pain from overuse and can help keep neck skin firm to thwart signs of aging.
Stretch
Stretching the neck muscles can help keep them flexible and prevent neck pain. Sit up straight with your chin tucked in slightly. Keeping your shoulders straight, turn your head to the right so that your chin is aligned with your right shoulder. Hold the stretch for 30 seconds and face front again. Repeat the stretch on the left side. Look downward while keeping your torso straight and hold the stretch on the back of your neck. Then turn your head toward the ceiling and hold. Rotate your head three times in each direction. This should leave you feeling loosened up.
Strengthen
Isometric exercises that provide resistance can help strengthen your neck muscles. Put your right hand on the right side of your head above your ear and press against your hand. Hold your head in place and don't let it move. Hold for 10 seconds. Release and repeat three times. Perform the same exercise on the left side. Then place both hands on your forehead and try to press your head forward. Hold for 10 seconds, release and repeat three times.
Extension
Additional pressure is often needed to extend the neck muscles, especially during rehabilitation from an injury. Doctors at the Nicholas Institute of Sports Medicine and Athletic Trauma advise patients to use a 4-foot-long wood dowel or a broomstick for the extension exercise. Hold the stick on top of your shoulders, behind your neck. Push in your chin and try to make a double chin. Make sure you hold your head level. It may help to stand in front of a mirror. Hold the pressure for five seconds and stop for five seconds. Repeat 10 times.
Tighten
Tighter neck muscles can help alleviate signs of aging. To combat saggy neck skin, add some neck exercises to your routine. Sit up straight and tilt your head to the ceiling. Form your lips into a strained pucker and hold for 10 seconds. Repeat five times. Instead of puckering while your head is back, you can also make your mouth move as if it were chewing something. Repeat 20 times.
Lifts
Include movement in your neck exercises to strengthen your neck and the attached shoulder and back muscles. Lie on a bed on your stomach so that your head hangs over the side of the bed. Place your arms loosely at your sides and lift your head from its hanging position. Hold for a count of 10 and relax. Repeat 10 times.
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