Lip & Mouth Exercises……………………………………………...……………………………………33 Neck Exercises

The lower zone of our face also includes our neck and jawline. As we age, our neck's skin, fat, and muscles begin to fall just like the skin and muscles on our face. Many people cover up this loose skin or ‘turkey neck’ with scarves or high necked tops and t-shirts. The truth is, you can reduce the appearance of a low-hanging, undefined neck with regular exercise.

Be aware if you notice any pain during these exercises. If you feel pain or stiffness, please stop immediately. Slight discomfort might occur initially, particularly if you have not done many neck exercises. The exercises below are focused on strengthening the neck and reducing lines and loose skin in this area, defining the jawline and encouraging youthful, taut skin across the neck and jaw.

Neck Exercises

A great warm-up for our neck and jaw is an upward facing dog. This is a powerful pose that can improve posture and create a satisfying stretch for the chest and abdomen. It can also elongate and smooth out the skin of the neck.

Upward Facing Dog

Use a yoga mat or non-slip surface. o Begin by lying on your stomach with legs extended straight behind you, hip distance apart, with the tops of your feet facing downwards on the mat. Position the palms of your hands alongside your chest area, with your elbows bent at approximately 90 degrees. o Inhale deeply and press your palms firmly into the mat. Straighten your arms and rise up, lifting your thighs, hips and torso off the mat as you do. o Your wrists should be positioned directly in line with your shoulders and your chin in line with the floor o Relax shoulders away from ears

o Slowly start to roll your shoulders back while simultaneously pulling chest forward o As you do this, lift your chin slightly, making sure not to compress the back of your neck. o Feel the stretch in your chest and lengthening the front of your neck. o Hold the pose for 5 deep breaths before lowering yourself slowly back down onto your stomach, palms flat by your chest. o Repeat 3 more times.

Working the Platysma Muscle

The Platysma muscle is the long vertical muscle in our neck that can resemble a turkey neck as we age. Strengthening helps tone the neck and prevents gravity from creating the appearance of a double chin. The Giraffe exercise that works the platysma involves turning the corners of your mouth downwards. Because the neck is fragile and the muscles are easily pulled, we will first release tension before moving into the Face Yoga pose.

The Giraffe (Toning and lifting the neck and chin) o Look straight ahead and position your fingertips on the top of your neck. o Gently tilt your head backwards and begin to lightly stroke the skin downwards. o Bring your head back down and repeat twice more. o Following this, jut your lower lip out as far as possible (like a giraffe lip). o Now move your fingers so that they are positioned on your collarbone.

o At the same time, point your chin upwards while pulling the corners of your mouth down and hold for 4 deep breaths, then release. o Repeat 5 times, but no more because the platysma fatigues easily and could strain your neck more than you realize.

Neck Skin Tightener

Best practiced while in a straight-backed chair. This exercise is wonderful for tightening the skin around the neck which becomes loose and flabby with age. As you do this exercise, feel a stretch through your neck and the underside of your

jaw. o Press the tip of your tongue to the roof of your mouth. o Look upwards with your chin to the ceiling and smile. Continue doing this for at least one minute then release. o Repeat 5 times and move your head back slowly to prevent dizziness.

Kiss the Sky

o Sit on a straight back chair with your back straight. o Slowly tilt your head back until you are looking up at the ceiling. o Your Lips are closed but loose. o Purse your lips like you are aiming a kiss at the ceiling. Keep lips pursed and count to 3, then release. o Repeat 8-10 times & move slowly to prevent dizziness

Pouting Stretch (Strengthens upper neck) Great pose for building strength in the area where the chin meets the upper neck and where a “waddle” develops. o Stick out your lower lip making an exaggerated pout and hold the pout for a few seconds. o Then with a pout, lower your jaw while maintaining a still face and keeping your forehead relaxed. Then slowly close your mouth and release o Repeat the pouting stretch 8-10 times.

Double Chin Eliminator

Works to reduce a double chin. o Tilt your chin upwards and place your middle finger and index finger on the underside of the chin where it meets the neck. Continue to breathe slowly in and out through the nose through this entire exercise. o Hold position and keep your back teeth tightly together with a closed mouth, press tip of tongue against gum line on the back of your lower front teeth. You will feel a bulge where your fingers are o Increase pressure with your fingers for a count of 10 then slowly begin to reduce finger pressure with a count of 10. o Relax and repeat 3-5 times.