A Guide to Keeping Your Neck Looking Youthful
Eight exercises for your neck, and other tips
I’m an Author and a Somatic Movement Educator. My clients call me the “nervous system whisperer”. If you feel weighed down by responsibilities, lack energy, procrastinate, feel hopeless, and burnt out, I can help you to feel enthusiastic, energetic, hopeful and resilient. I specialise in getting clients through burnout, anxiety, and trauma issues, more info here.
Ugh. My neck is crepey. I really meant to look after my neck, especially after reading Norah Ephron’s essays on ageing.
But after so many years of Zoom calls, video interviews, and podcasts, I am noticing my neck more than I used to. My friends tell me it’s not that bad, but I have to look at myself so much more than ever before. Before our online world, my routine was a morning check-in, a lipstick check-in throughout the day, and once more last thing at night while I brush my teeth. But these days it’s far too much to be healthy. Ageing comes in waves. You look the same for ages, you pass a significant decade and feel okay, and then one day, BAM. Everything changes.
I don’t want to look younger. I just don’t want to look decrepit! Forgive me for my vanity, but when the world is in chaos, I seek comfort in small things and a regular routine.
As we age, our necks often reveal our true age more than our faces. This delicate area can develop a crepey texture, characterised by thin, wrinkled skin that resembles crepe paper. The good news is, with the right exercises and lifestyle habits, you can significantly improve the appearance of your neck. Let's delve into the science of neck ageing, the muscles that need support, habits to avoid, and the top exercises to firm up your neck skin and muscles.
The Science Behind Crepey Necks
The skin on our necks is thinner and has fewer oil glands compared to the skin on our faces, making it more susceptible to dryness and wrinkling. Additionally, as we age, collagen and elastin production decreases, leading to sagging skin. The platysma muscle, a thin sheet of muscle extending from the chest up to the jaw, plays a significant role in the firmness of our neck. When this muscle weakens, it contributes to the sagging appearance of the neck skin.
Habits to Avoid
Sun Exposure: UV rays accelerate the breakdown of collagen and elastin, leading to premature ageing.
Poor Posture: Constantly looking down at phones or computers can weaken neck muscles and exacerbate sagging.
Lack of Hydration: Dehydrated skin loses elasticity and appears more wrinkled.
Sleeping on Your Stomach: This can cause fluid retention and wrinkles.
Smoking: Smoking reduces blood flow and damages collagen and elastin.
Top 8 Exercises to Firm Up the Neck
Head Lift
Method: Lie on your back with your head hanging off the edge of a bed. Slowly lift your head towards your chest without lifting your shoulders. Hold for 5 seconds and lower it back down.
Benefits: Strengthens the platysma muscle.
Why?: Studies show that resistance training can improve muscle tone and skin appearance.
Chin Tuck
Method: Sit with your back long. Lower your chin to your chest and hold for 5 seconds before returning to the starting position.
Benefits: Increases flexibility and strength in the neck.
Why?: Flexion exercises are beneficial for muscle toning.
Forehead Press
Method: Place your hand on your forehead and push your head against it without moving your head forward. Hold for 5 seconds.
Benefits: Strengthens the neck muscles without movement.
Why?: Isometric exercises can improve muscle endurance and strength.
Neck Rotation and Extension
Method: Sit or stand with your back long. Slowly turn your head to the right hold for 5 seconds, then turn it upwards as if you are looking at the back right corner of your room, mouth the words “ yum yum” five times and slowly release. Repeat on the other side.
Benefits: Improves flexibility and strength.
Why?: Rotational exercises are effective for muscle balance.
Platysma Exercise
Method: Pull the corners of your mouth upwards, opening your mouth wide and pulling your lower lip over your teeth, lift your chin. Hold for 5 seconds.
Benefits: Directly targets the platysma muscle.
Why?: Specific muscle targeting can enhance muscle tone and skin elasticity.
Side Neck Release
Method: Sit with your back straight. Gently tilt your head towards your shoulder, using your hand to apply light pressure. Hold for 20 seconds on each side.
Benefits: Increases flexibility and reduces tension.
Why?: Releasing exercises can improve muscle elasticity and reduce stiffness.
Pendulum tongue
Method: Sit on the edge of your chair, look up to the ceiling and stick your tongue out as far as it can comfortably go. Imagine that you are drawing an arc with your tongue from left to right and back. Repeat ten times.
Benefits: Strengthens the platysma and other neck muscles.
Why?: Lifting your neck muscles from the root of the tongue are effective for building muscle tone.
Kissing the Ceiling
Method: Stand with your back long. Tilt your head back and pucker your lips as if you’re kissing the ceiling. Hold for 5 seconds.
Benefits: Tones the neck and jawline muscles.
Why?: Repetitive movements targeting specific muscles can enhance muscle tone and skin appearance.
I have these exercises pinned to my notice board so that I practice one of them in. break between tasks. I now hold my phone up to use it rather than tuck my chin to look down.
I have increased the use of my red light neck mask (Omniluxe) to five times a week.
I have the face mask too, they are both such a worthwhile investment. I zap my neck with the Nuface mini which uses microcurrents to tighten the skin. I use a gua-sha every morning and a needling roller on my neck every now and then. I religiously take fish oils, they are part of my Bioniqe Pro supplement regime. I drink 2.5 litres of water a day.
Consistency is key when it comes to looking after yourself. Incorporate these exercises into your daily routine to see significant improvements in the appearance of your neck.
The Soothe Programme
Wired, Tired, Insomnia, headaches, muscle pain, increased irritability, mood swings, overwhelmed, helpless, detachment or disengagement, cynicism and a negative outlook? Does this sound like you? Come and join The Soothe Programme.
I am looking for a few more clients to join BETA version of The Soothe Programme on the 18th July.
What is it? An online 12-week course of self-paced sessions, with additional live lessons and check-ins to power up your learning. I am running the beta version of this course on a new platform at a discounted price which is under half of the eventual price - £1500 if you book now - while I figure out the new platform. The content will help you to regulate your nervous system but I’m looking for new clients to trial the platform as I build the course and finesse it. It’s already getting great results for the clients who have already signed up.
The next intake will be on Thursday 18th July - please let me know if you would like to join us, send me an email with a YES and I will send you the details.
I also offer this as a tailored course of one-to-one sessions. Book an initial call to find out how we can work together.
The London Soothe Day Retreats
If you are feeling broken, tense, tired and despondent, book your place on The London Soothe Day Retreats to recover, recalibrate, restore, release and reset. You cannot be in mental turmoil if your body feels released and safe, that’s the basis of the Soothe approach. We use movement to rewire your brain.
Book in advance for your early bird discount two months before each day retreat, email me for the promo code for £25 off by 31st July for the 14th September retreat.
The Soothe Week in Lefkada next year in 2025 - is now taking bookings.
For paid subscribers, I’ve dropped a lesson to take you through the exercises above. I know, who doesn’t want to see my gurning face?
Thank you for reading.
Stay human,
Nahid x
Photos in order: 1. Loume Visser 2. Taras Chernus 3. Daniel Martinez
Keep reading with a 7-day free trial
Subscribe to Soothe with Nahid de Belgeonne to keep reading this post and get 7 days of free access to the full post archives.