Neck and shoulder pain is a common clinical condition. Most of them are caused by long-term ambulatory work and lack of proper exercise. If left unattended for a long time, it is likely to evolve into a chronic irreversible condition such as cervical disc herniation. So here are some basic but very important neck muscle strength exercises that can partially reduce the occurrence of neck and shoulder pain at the root. Basic exercise principles: 1, comprehensive muscle strength exercises, that is, the front and back of the neck muscles should be practiced. 2.Resistance exercises: the simplest is to use both hands together and put them on the forehead or behind the pillow, of course, it is also best to use one hand on each side of the head for resistance strength exercises. 3, different angles of practice: because of the “spillover effect” of the muscles maintaining the posture, part of the muscle can only be responsible for a certain angle of work, so you need to practice multiple angles, in order to get a more complete practice of the overall muscle. 4, repeat the exercise several times: only repeat the exercise several times, is effective. The general principle is to practice to fatigue even if you do a group, rest 1-2 minutes between groups, repeat 4-6 times, so that a day of practice is enough. Then adhere to every day, or at least practice every other day, so as to ensure that the practice effect is sustained or even cumulative.