The best exercise method for neck relaxation and sagging

Neck laxity and sagging can be improved through neck resistance training, yoga catnip, elastic band back pulling, chin retraction exercises, shoulder wrap exercises, and other methods. These methods can specifically strengthen the neck muscles and enhance skin support.

1. Neck Resistance Training

Cross your hands on your forehead, apply reverse resistance with your hands when pushing your head forward, and hold for 5 seconds before relaxing. This action can activate the latissimus cervicis and sternocleidomastoid muscles, improving skin laxity caused by muscle atrophy. During training, it is necessary to keep the spine upright and avoid shrugging to compensate. Three sets can be repeated daily.

2. Yoga Cat Cow Style

Kneeling position with both hands on the ground, looking up and collapsing in a cow pose when inhaling, arching back and lowering head in a cat pose when exhaling. This dynamic stretching can enhance the elasticity of neck and back muscles and promote lymphatic circulation. The movement should be completed slowly with breathing, 8 times per group, and attention should be paid to avoiding excessive backward tilting of the neck that may cause compression.

3. Pull the elastic band back

Fix the elastic band behind the head, hold both ends with both hands and stretch them forward, while the head resists the elastic force and exerts force backwards. This exercise can strengthen the posterior cervical muscles and upper trapezius muscles, improve the lines of the double chin and neck. It is recommended to choose medium resistance elastic bands, maintain each group for 10 seconds, and repeat 5 times.

4. Chin Retraction Exercise

Sit in a posture to keep the spine extended, gently push the chin backwards to the extreme position with your fingers, and feel the stretch on the front side of the neck. This action can exercise the hyoid muscle group and reduce the blurring of the mandibular margin. During training, avoid tilting your head forward and maintain it for 15 seconds each time. Practice multiple times a day for better results.

5. Shoulder Wrap Exercise

Slowly perform a 360 degree wrap around motion on both shoulders, coordinating with the neck to maintain stability. This composite exercise can relax the muscles at the shoulder neck junction and alleviate the accumulation of neck skin caused by rounded shoulders. Suggest making 10 turns in both directions, paying attention to controlling the speed to avoid inertial oscillation.

In addition to targeted exercise, it is necessary to maintain the correct sitting posture in daily life to avoid long-term bowing, and choose a pillow of appropriate height during sleep. Proper supplementation of collagen and vitamin C can help maintain skin elasticity and prevent rapid weight loss from exacerbating skin sagging. If relaxation is accompanied by obvious wrinkles or fat accumulation, professional doctors can be consulted to consider medical methods such as radiofrequency tightening or minimally invasive treatment to assist in improvement.