The neck is often one of the first areas to show signs of aging, especially in women. Apart from cosmetic surgery, how else can you keep your neck looking youthful? Mr. Rocky, an instructor of classical Chinese dance, shares three exercises to help you maintain a sleek neck.
Essential Tips for Slimming the Neck
A slim neck is important in classical dance, as it helps convey elegance. Mr. Rocky pointed out that to achieve a slender neck, one must first strengthen the muscles in the back and abdomen. These muscles play a central role in controlling body movements, connecting downward to engage the hips and legs and upward to maintain the straightness and movement of the shoulders and back. One can achieve a graceful posture by maintaining correct posture and strengthening the neck muscles.Upper crossed syndrome is characterized by rounded shoulders, a hunched back, and a protruding neck, which can make the neck appear shorter and thicker. It is caused by long-term poor posture, resulting in muscle imbalance in the upper body, tightness in the chest and back of the neck, and weakness in the upper back and neck muscles. Stretching can relax tight muscles and strengthen the upper back muscles, straightening the neck and improving posture.
Additionally, it is recommended to consciously correct posture by aligning the neck and chest with the midline. Apart from strengthening the muscles, we must build endurance to maintain the correct posture for longer periods. However, correcting poor posture may take some time. Mr. Rocky suggests setting an alarm to adjust posture regularly, breaking the habit of maintaining the wrong posture for extended periods.
Neck exercises are essential for achieving a slimmer neck. Mr. Rocky believes using a towel to stretch the shoulders is the best way to strengthen the neck muscles. This exercise involves shoulder and shoulder blade movement, which elongates the muscles in these areas. This engages the neck muscles, including the flexors, extensors, and sternocleidomastoid muscles, improving their flexibility and strength.
Exercise 1: Shoulder Stretch
Objective: Stretch the muscles between the shoulder blades; bring the hands closer together over time.
- Stand with your feet shoulder-width or wider apart, holding the ends of a towel with both hands. Stretch your arms forward.
- Raise the towel overhead and lift your head, pulling the towel over your head and behind your back.
- Return the towel from behind your body to the front. Perform 10 repetitions daily.
Exercise 2: Side Stretch
Objective: Stretch the muscles between the shoulder blades and around the waist.- Stand with your feet shoulder-width or wider apart, holding the ends of a towel with both hands. Stretch your arms upward.
- Bend your waist to the right as much as possible, aiming for a 90-degree angle, and pull the towel to the right side of your body.
- Bend your waist to the left as much as possible, aiming for a 90-degree angle, and pull the towel to the left side of your body. Perform 10 repetitions daily.
Exercise 3: Drawing Circles With Towel
Objective: Strengthen the neck muscles, elongate the neck, and enhance overall body balance.- Stand with your feet shoulder-width or wider apart, holding the ends of a towel with both hands. Bend forward while stretching your arms forward.
- Rotate your waist in a circular motion, moving left, back, right, then front. At the same time, follow the movement with your arms, drawing a circle in the air. Perform 10 repetitions daily.
As a fitness trainer, I recommend giving yourself a shoulder and neck massage after your workout. Massaging the sternocleidomastoid muscle and the lymph nodes near the collarbone and behind the ears can speed up post-workout fat metabolism and reduce swelling. Maintaining a balanced diet is essential to eliminate a double chin and define your jawline. Mr. Rocky pointed out that neck exercises do not take much time; a few minutes each day is sufficient.
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