Neck and shoulder pain is a common clinical condition for us. Most people suffer from it due to 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 simple 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 exercise: 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, resistance strength exercises 3.Different angle exercises: because of the “overflow effect” of the muscles to maintain the posture, part of the muscles can only be responsible for the work within a certain angle, so you need Multi-angle exercise, in order to get a more complete exercise 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 every other day practice, so as to ensure the maintenance and even accumulation of practice effects. The following figure is to do the front muscle resistance exercises, and the above figure is the rear muscle resistance exercises, which can be divided into different angles of practice, that is, low head or head back to do similar resistance exercises. Of course, you can also use something else to replace the hands, especially for patients with problems in the shoulder joints and hands that cannot reach the resistance strength.