As we age, many of us notice changes in our neck area—sagging skin, less definition, or that forward head posture that seems to appear out of nowhere. The good news is that with the right exercises, you can strengthen and firm this often-neglected area in just 30 days. As a stretching and flexibility coach, I’ve seen how targeted neck exercises can transform posture and reduce tension.
Muscle definition and bone density naturally decline as we age, so our skeletal base will potentially become less stable. This can create alignment issues, such as a neck that naturally falls forward and is less supported by the spine. Strengthening the muscles around the neck and upper back can help maintain mobility and strength in the neck area as you age. Read on to discover four standing exercises that will help you achieve a firmer, stronger neck—and for more ways to stay fit after 50, don’t miss these tips.
Start Your Day With This Neck Warm-Up
What it targets: Improves range of motion in the neck and warms up the nervous tissue in the neck and spine.
How to do it:
- Start standing with your feet hip-width apart to give yourself a stable base
- Clasp your hands behind your back and stand up nice and tall
- Start with your neck in a neutral position and keep your core tight, then slowly drop your chin all the way to your chest
- Hold for about one second, and then look all the way up at the ceiling, pulling your shoulder blades together
- Avoid arching through the spine and work to keep your core engaged and hips in a neutral position
Reps: Repeat for 10-15 reps.
Try These Gentle Neck Circles
What it targets: Improves range of motion in the neck and warms up the nervous tissue in the neck and spine.
How to do it:
- Continue standing with your feet hip-width apart
- Drop your arms to your sides and relax your shoulders away from your ears
- Slowly rotate your head, bringing your right ear to your right shoulder
- Continue moving your head in a circle, gazing up, then left ear to left shoulder, gazing down, and returning to a neutral position
- Try to make sure these movements are slow and controlled, and work through your full range of motion with every circle
Reps: Repeat 4 times, and then reverse the circle.
Add Shoulder Shrugs to Your Routine
What it targets: Engages muscles around the neck and shoulder area to strengthen the area and relieve tightness.
How to do it:
- Stay standing and keep your feet hip-width apart
- Leave your arms by your side and start with your shoulders relaxed and away from your ears
- Slowly engage your shoulder muscles and pull both shoulders toward your ears at the same time
- Hold for up to five seconds, and then release the hold, dropping your shoulders back down
Reps: Repeat for 10-15 reps.
Finish With This Side Stretch and Hold
What it targets: Engages the muscle between the shoulder blades (levator scapulae) to provide a stretch and tension relief. This improves the range of motion and strengthens the upper back between the shoulders.
How to do it:
- Continue standing with your feet hip-width apart and parallel
- Arms will stay at your sides, and you will start with your neck in a neutral position
- Slowly bring your right hand behind your head
- Turn your gaze slightly over to the right diagonal and then add gentle pressure downward, gazing down and trying to bring your head to your armpit
- Be sure you are working within your range of motion. This should feel like a gentle stretch with no pain
Hold: Hold for 20-30 seconds and then repeat on the other side. Repeat side-to-side 3-5 times as needed.
What Results Can You Expect?
I recommend repeating these exercises daily, and it is a great way to start your day. You will be warming up the upper spine and nervous system for your day ahead.
With consistent practice, this routine will add mobility to the neck and upper back, decrease pain and tension in the muscles around the neck, upper back, and shoulders, and build strength in these muscles to better support the head and spine. Participants should also see improved posture through better engagement of these muscles.
Lindsay Greenlee, PhD, NASM-SFC
