Exercises For The Neck & Shoulder Muscles

The neck and shoulder muscles perform many vital functions for your upper body. The neck muscles must contract continually while you sit or stand to hold your head upright. They also facilitate head movements. The shoulder muscles act to move your arms through various ranges of motion. With so many important responsibilities, you should exercise the neck and shoulder muscles regularly to keep them strong and prevent injuries. Choose from a variety of exercises to achieve these goals.

Isometric Neck Extension

Dr. Jon Greenfield of the Center for Orthopedic and Sports Excellence recommends isometric exercises to strengthen the neck muscles. These are exercises that do not involve any joint motion. Isometric exercises are especially productive for rehabilitating neck injuries because the risk of re-injury is low. For the isometric neck extension exercise, place your hands behind your head and press them forward. Resist with your neck muscles to prevent any motion. Hold for five seconds and then relax.

Isometric Neck Flexion

Isometric neck flexion strengthens the neck muscles that bend your head forward. Place your hands on your forehead and try to tuck your chin to your chest, but resist with your hands so no movement actually occurs. Hold for five seconds and then relax.

Isometric Neck Rotation

Isometric neck rotation exercises the neck muscles that turn your head from side to side so you can move your chin over your shoulders. Put your right hand against your right cheek and attempt to push your chin over your left shoulder, but prevent this movement with your neck muscles. Repeat with your left hand and cheek.

Shoulder Press

Shoulder presses strengthen the major abductors of your shoulder joint--the middle deltoid and supraspinatus muscles. Sit or stand upright and hold a barbell or dumbbells in front of your shoulders with your palms facing forward. Then abduct your upper arms--move them away from your body--and extend your elbows to press your hands straight upward. Reverse the movement after your arms have fully extended. Repeat for your desired number of repetitions.

Front Raises

Front raises work the anterior, or front, deltoid muscles, which act to flex your arms forward. Stand upright and hold dumbbells at your sides with your palms facing backward. While keeping your arms as straight as possible, repeatedly lift the weights forward to shoulder-height and slowly let them back down. You can also perform front raises by alternating arms.

Lateral Raises

Like the shoulder-press exercise, lateral raises exercise your shoulders through abduction. Stand and hold dumbbells at your sides with your palms facing your hips. Then repeatedly lift the weights sideways away from your body to shoulder-height and slowly lower them back down. Keep your arms as straight as possible throughout the movement.