Growing old is something everyone will experience eventually. However, aging and weight loss come with certain changes, one of the least desired is the good old sagging neck.
Sagging neck, otherwise known as a turkey neck, is a common side effect of aging. They appear as loose skin when your neck muscles begin to weaken and your skin loses its elasticity, that is the ability to be stretched and return to its non-stretched or tight state.
Have sagging necks affected how you see or feel about yourself? Have you developed a love-hate relationship with your mirror? Do you wish to eliminate the sac of drooping skin between your chin and neck without plastic surgery and other treatments? Then, we've got you. In this article, we will discuss the best exercise routines for sagging necks.
However, we will first outline the causes of sagging necks. Knowing the causes can help prevent turkey necks or avoid them worsening.
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Causes of Sagging Necks
Sagging necks may be peculiar to aging, however, other factors have been identified to cause or increase your chances of having loose skin between your chin and neck. Some causes may be due to lifestyle and can hence, be modified to prevent sagging necks from occurring or worsening. The causes of sagging necks are outlined below.
Aging
As we age, it is normal for our skin to wrinkle and neck muscles to weaken. Collagen is a protein needed for structure and support. However, aging makes the cells that produce this protein significantly less active and with time, they die out. The less collagen you have, the more wrinkles you get.
Use of electronics
The use of digital devices such as cellphones, tablets, computers, and smart TVs is a common cause of sagging necks. Long-term exposure and constant looking down or forward to these devices can result in "Tech Neck".
Tech Necks develop when our neck muscles remain contracted, they shorten and weaken with time. Hence, our necks cannot support. Constant use of our electronics contracts our neck muscles making them shorten, weaken, and shrink with time. Hence, the neck cannot support the weight of the head and begins to sag, resulting in sagging necks.
Maintaining good posture and ensuring ergonomics in personal spaces and workplaces is crucial to preventing sagging necks.
Sun Damage
Long-term exposure to the sun and its UV rays reduces collagen and elastin in your skin. Collagen and elastin are proteins necessary for skin elasticity, structure, and support. When the skin around the neck is exposed to the sun, it loses its elasticity and support, resulting in sagging necks. To prevent sagging necks, avoid sunbathing and apply sunscreen daily.
Neglecting Neck Skincare
Spa day or any form of self-care is often done to offset natural and environmental stressors. Skincare is not limited to the face and limbs. Your neck needs some love. Neglecting the skin around your neck is another cause of sagging necks. Facials and skincare products are not only for the face. Other self-care treatments can be used to rejuvenate and care for your neck skin.
Best Exercise Routines for Sagging Necks
There are several ways to get rid of sagging necks including plastic surgery, Botox injections, and face creams. However, neck tightening exercises are a more effective and natural means of treating sagging necks.
10 best neck tightening exercise routines to try out include:
Neck Flexion Exercises
This group of exercises is an easy one. Neck flexion is dropping your chin to your chest.
Here's how to go about it: First, stand up straight. Rest your arms by your sides and engage your core muscles. Push your shoulder blades back (help tip: place your hand behind your head with your fingertips at the base of your skull), and then down. While working with your shoulder, draw your chin towards your chest and hold for 30 seconds. Repeat the exercise routine four times. This group of exercises helps reduce sagging skin while maintaining a normal range of motion.
Kiss the Sky
Kiss is another neck tightening exercise.
Here's how to go about it: Sit upright. Then, lift your head with your chin towards the ceiling. With your lips closed, make a pout as if you want to kiss someone. The more exaggerated the pout, the better. Repeat 20 times. This exercise helps you tone up the skin around your chin and upper neck.
Look left and right
This simple neck tightening exercise requires a neck harness. You may also use a Theracane or a lacrosse ball against a wall. This equipment serves as a trigger point for your traps.
Here's how to go about it: Hold your head in a neutral position. Create a packed neck (more like a double chin). Look left and hold while focusing on how you are holding your neck and chin. Look right and repeat the same process. This left and right movement exercise strengthens your neck, relieves tension in your neck, increases your range of motion, and improves sagging skin.
Cervical Glides
Cervical glides require the use of a neck harness and skill.
Here's how to go about it: Attach a neck harness and pack your neck. Then move your head forward, then to the right, left, and back to its original position. Movements are to be slow, rhythmic, and deliberate. This exercise helps your neck regain a proper posture, tighten your muscles, and improve its appearance.
Forehead push
Here's how to go about it: Place one hand on your forehead. Push your head against the hand without your head moving forward for 10 seconds. Then, hold both of your hands behind your head, and push backward with your neck. Do not allow it to move backward. Hold this position for 10 seconds. This neck tightening exercise helps tighten the muscles of the neck and get rid of loose skin.
Head Raise
This is a simple neck tightening exercise that can be done as early as when you get up in the morning.
Here's how to go about it: Lift your head and look towards the ceiling. A head raise improves circulation to your neck, relieves stiffness in your neck muscles, and stretches them. It also tightens sagging skin.
Chew
Chew as a neck exercise is as simple as chewing.
Here's how to go about it: Sit upright with your back straight. Tilt your head backward with your chin pointing upwards to the ceiling. With your lips closed, act like you are chewing. Repeat the process 20 times. This exercise routine tones the muscles of the chin and improves the appearance of the neck.
Neck Rotation Exercise
This exercise involves simple neck rotations.
Here's how to go about it: Keep your chin level with the ground and without dropping to your chest. While keeping your chin position, rotate your head from side to side. Move it slowly and gently. Repeat the rotations ten times. These neck rotations stretch your neck and get rid of loose skin.
Neck lift
Do not do this exercise if you have neck pain. If you experience neck pain while doing the neck lift exercise, do not continue.
Here's how to go about it: Lie supine on your bed. Hang your head over the edge of your bed. Then, using your neck muscles, lift your head slowly and as high as you can. Repeat five times. A neck lift helps relieve tension and stiffness in your neck muscles and tighten the skin around your neck.
Baby Bird Pose
The baby bird pose helps tighten muscles of the jaw and neck.
Here's how to go about it: Raise the tip of your tongue and press it to the roof of your mouth. Smile and move your head upwards. Repeat 10 times.
Final Thoughts:
Exercise is good for the muscles and skin, and the neck is no exception. Exercise builds the neck muscles and improves blood circulation to the neck area, making the skin tight and firm. Try these neck tightening exercises and watch as sagging necks become a thing of the past.