There are three main exercises for the shoulder and neck: first, the forward flexion of the shoulder and neck, for example, when the shoulder joint is forward flexed, it is through the contraction of the muscles of the biceps and pectoralis major muscles on the front side that the human shoulder joint is forward flexed. Therefore, when exercising, you need to hold heavy weights, such as dumbbells, to do the forward flexion exercise, which can effectively improve the muscle strength of the front side of the shoulder joint. Second, the abduction of the shoulder joint, the power of abduction is due to the contraction of the lateral deltoid and the upper supraspinatus muscles. Therefore, you can hold a dumbbell in your hand and then abduct the shoulder joint, which can significantly improve the strength of the abductor muscles. Third, posterior extension, posterior extension mainly relies on the triceps brachii and the posterior infraspinatus and teres minor, and the force of these muscles will appear in the posterior extension of the shoulder joint. Therefore, you can hold a dumbbell to extend backward to improve the strength of the muscles on the back side of the shoulder joint. In addition, you can also do some chest expansion exercises, because when doing this action, the shoulder joint should be in abduction, forward flexion and backward extension action, which can effectively improve the strength of these three muscles.