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How to Get a Longer Neck: Stretches, Exercises & Neck Rings 


A long neck has historically been considered beautiful and graceful on a woman. Many have wanted it and some implemented certain strategies to get it. 

 Many Asian and African cultures had practices aimed at elongating a woman’s neck. These include the Ndebele tribe in Africa and women from Myanmar who, until today maintain this tradition as they consider this a beauty standard. These women are called the “giraffe women” or the “longneck people or women” 

Brass neck rings for elongation
Use of brass rings Thailand Hill Tribes  © Steve Evans Attribution|(CC BY-NC 2.0)

Historically, they did this with neck rings which were made from coils of brass.

The practice is started with young children because their bones are thought to be more pliant and be less painful. The village shamans determine when the girls have the first coil put, but it’s usually when they are around five or six years old.

These rings were incredibly heavy, weighing about 4.5 pounds each, and they usually go up to about 20 coils. Body modification today is surgery, however, neck elongation of the giraffe women is considered one of the oldest forms of the same

Risks of brass rings 

Obviously, one has to assume there are consequences to wearing heavy brass coils around the neck for an entire lifetime and indeed, there are a few.

Neck muscles

Consider this, the neck is a sensitive part of the body that is supposed to hold up the head. Wearing these rings prevents it from being able to do this. While the rings take over the job of holding it up, the muscles of the neck are left disused and as such, should they be removed, it would give way and crumble.

Weight of the coils

The coils are so heavy that they push down on the body, especially the collarbones and ribs. There have been cases of ribs shifting position to bear the weight.

Bruising and infection

The rings are worn the whole time, and movement around them causes bruising and scarring. Although the extent of these injuries is unknown.

The worst part

It doesn’t actually elongate it, it is just an illusion. The neck bones don’t actually stretch out, the coils are just so heavy they push down on it.

So why go through all this?

“One of the biggest legends surrounding the rings claim that villagers wore them as a defense against tiger attacks, which were most likely to be directed at the neck. Another says that it was to protect women from being taken by men of rival tribes by giving them a less-appealing look. However, the exact opposite is true today, as the tradition is alive and well in Myanmar where the look is considered to be beautiful and elegant.” URBO

Modern ways to make your neck longer

So you want to be a long neck girl, but you are not about the pain the brass rings. There are other things you can do that don’t include surgery and or much pain. These stretches and exercises ought to lift it just a bit higher. Like with any other part of the body, it also has muscles. To get a long, slim neck, one has to work and strengthen these muscles.

How to get a longer neck
Is longer better?


These are a great way to stretch it. Make the area around your neck warm just before starting for maximum results.


Stand or sit absolutely straight. Stand with your shoulders hip-width apart or sit with your knees at a 90-degree angle. Lengthen it as far as it can go. 

Tuck and lift

Tuck your chin to your chest and hold the position for 20 seconds. This stretches out the muscles at the back of your neck. Tilt your chin upwards and as far back as you can go. Hold for 20 seconds. This stretches the muscles in the front part.

Side by side

Lean your head to the side so that your ear is touching your shoulder. Remember to be standing straight and keep the shoulder straight as well. Hold for 20 seconds on one side and then switch

Left to right

Standing or sitting straight, rotate your neck to the left. Look as far back over your shoulder as you can. Hold this for 20 seconds and then turn right. Use your hands to push it even further, but don’t break it!

Bend and stretch

Bend down supporting your hands on your knees, or the flat on the floor if possible. let your neck hang down loosely for a while. Then repeat the stretches above.


Sit or stand straight and spin your neck 360 degrees around. Move easily as if your head was just lolling about. Do this slowly so that you don't get dizzy. Repeat one full circle 10 times

Nod and lift

This you need to do lying down on a flat surface. First, place a towel under your neck. Then lift your head as if tucking it to your chin. Then lean back and repeat 20 times.



Yes, gulping. Stand or sit straight as you always should. With the neck bent back towards your spine, extend your jaw outward so that it is protruding. Open your mouth, gulp, and close. Repeat 15-20 times every day in two sets. You should feel your muscles stretch quite a bit when you do this exercise

Isometric stretch for stronger neck muscles.

This exercise requires you to be both force and resistance. Standing straight, tilt your head forward while simultaneously pushing against it with the palm of your head. Do for a few seconds and then repeat. Repeat 10-15 times a day.

Mouth exercises that work your neck

There are a few ways you can use your mouth to exercise your neck. The happiest one is the smile and tense. Sitting straight, tense your neck muscles and smile. Not only will your muscles stretch but you may just feel happier afterward.

Vowel exercises also help stretch it. These work on the vocal muscles found at the back of your neck. Mouth or vocally say all the vowels while sitting up or standing straight. Repeat 5-10 times a day.

Using the tip of the tongue, draw circles along the upper palate of your mouth. /make sure your mouth is closed and you are sitting/ standing straight. Do this three times a day with 10 circles per set. This exercises the jowl.


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