According to a 2009 study published in the Journal of Applied Physiology, strength training the neck, trapezius and shoulders effectively reduced neck and shoulder pain in women office workers. Most neck exercises will work your erector spinae, trapezius and levator scapulae. More specialized exercises that work the splenoid and sternocleidomastoid muscles are usually done as part of a prescribed or rehabilitative exercise program, not as general full-body strengthening.
Shrugs
Shrugs work the upper and middle trapezius, levator scapulae and erector spinae.
To do shrugs, hold a dumbbell in each hand, palms facing in, arms straight down at your sides. Shrug your shoulders up, then relax back to the starting position.
Upright Row
The upright row works your upper and middle trapezius, levator scapulae, anterior and lateral deltoids, biceps, brachialis and brachioradialis.
To do an upright row hold one dumbbell in each hand, just in front of your thighs, palms facing back toward your body. Press the ends of the dumbbells together as if they were part of a single, solid bar. Bring this imaginary bar straight up toward your chin. Your elbows will naturally flare up and out to either side as you reach the end of the motion. Then reverse the motion back to the starting position.
Arnold Press
The Arnold press works your lateral and anterior deltoids, levator scapulae and upper and middle trapezius.
To do the Arnold press, hold a dumbbell close to your body in each hand, palms facing in, elbows pointing down. Rotate your arms out into normal shoulder press position, palms facing forward, elbows in line with your shoulders. Press the weights up and together over your head, then reverse the movements back to the starting position.
Lateral Raises
Lateral raises work your lateral deltoids, middle and upper trapezius and levator scapulae.
To do lateral raises, stand with a dumbbell in each hand, arms at your sides, palms facing in. Keep your arms straight but not locked as you swing both dumbbells out to shoulder height on either side in a smooth, controlled motion. Slowly reverse the motion back to the starting position.
Reverse Flys
Reverse flys primarily work your rear deltoids, upper and middle trapezius.
To do reverse flys, sit on the edge of a bench. Bend forward from the hips, back straight, with a dumbbell in each hand. Bring your hands together, palms facing in, beneath your thighs. Keep your torso stable as you lift the dumbbells up and out, perpendicular to the line of your torso, as if your arms were the covers of a book being opened. Return to the starting position in a slow, controlled motion.
Neck Extension
Neck extension works the splenius, erector spinae, levator scapulae, upper trapezius and sternocleidomastoid. Consult a medical professional before doing this exercise if you have neck problems.
To use a neck extension machine, sit down and place the back of your head against the padded headrest. Push your head back and down against the machine's resistance, then return to your starting position in a smooth, controlled motion. Limit yourself to light weight and a comfortable range of motion on this exercise; if it hurts at all, stop immediately.
Lateral Neck Flexion
Lateral neck flexion targets the sternocleidomastoid, splenius, erector spinae, levator scapulae and upper trapezius. As with neck extension, if you have neck problems, consult a medical professional before doing this exercise.
To perform lateral neck flexion, sit down in the lateral flexion machine and place the side of your head against the padded headrest. Grasp the machine handles and press your head sideways and down against the machine's resistance, then control the motion as you return to the starting position. As with neck extension, limit yourself to comfortable range of motion.
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