Electromyographic Evaluation of Specific Elastic Band Exercises Targeting Neck and Shoulder Muscle Activation

Background: Specific strength training at a high intensity is effective in reducing work
related neck/shoulder pain. However, it remains to be documented as to which exercises most
specifically target neck and shoulder muscles at high activation level while using simple equipment
as e.g., elastic bands. We hypothezised that selected exercises would specifically target the respective
muscles, as follows: (1) shrugs and reverse flyes: the upper trapezius muscle, (2) cervical extension
and lateral flexion: the upper neck extensor muscle, and (3) cervical flexion and rotation: the
sternocleidomastoideus muscle. Methods: Eleven healthy males (25.9 ± 1.4 years, BMI 24.3 ± 1.4) with
no neck/shoulder pain (VAS = 0) performed the six exercises with elastic bands at 12RM (repetition
maximum) and 20RM in a randomized order. Electromyography was bilaterally recorded from the
three muscles and it was normalized to maximal voluntary activation (%MVE). Exercises that evoke
more than 60%MVE were considered as high intensity activation. Results: High muscle activation
level was attained during 12RM in the upper trapezius muscle during shrugs (100.3 ± 29.8%MVE)
and reverse flyes (91.6 ± 32.8%MVE) and in the upper neck extensor muscle during cervical extension
(67.6 ± 29.8%MVE) and shrugs (61.9 ± 16.8%MVE). In the sternocleidomastoideus muscle, the highest
activity was recorded during cervical flexion (51.7 ± 16.4%MVE) but it did not exceed 60%MVE.
The overall activity was ~10% higher during 12RM when compared to 20RM. Conclusion: The simple
exercises shrugs and reverse flyes resulted in high intensity activation of both the upper trapezius
and neck extensors, while no exercises activated sternocleidomastoideus at high intensity.