Strengthening and stretching your neck and shoulders with exercises can increase your quality of life. Many people pull muscles in those areas in athletic competitions or just going through day-to-day activities like house cleaning and gardening. By exercising and stretching the neck and shoulders regularly, you can reduce your risk of pulled muscles.
Forehead Pressure
Stand in the middle of the room, where you can't lean on the wall for support, and put the palms of your hands on your forehead. Press your forehead into your hands and allow your hands to provide resistance. You are applying force in two directions. Do this for three full seconds. Relax and repeat this exercise 10 times. Take a one-minute break, and then repeat the exercise.
Neck Pressure
This exercise will help you increase the strength in your neck. Stand up straight and keep your feet shoulder-width apart. Tilt your head back so that the rear portion of your head is parallel to the floor. Join your hands together so your thumbs are touching. Place your thumbs under your neck and apply gentle but steady pressure for a count of three. Relax and apply this pressure 10 more times. Take a one-minute break, and then repeat.
Bridge Exercise
This exercise will strengthen your lower back as well as the core muscles that support your back. Lie on your back on the floor. Bend your knees at a 45-degree angle and place your feet flat on the floor. Put your hands under your hips and press up so your hips are off the ground and you are in the bridge position. Hold this for five seconds and return to the starting position. Repeat this exercise 10 times. After a one-minute break repeat the set.
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