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Electromyographic Evaluation of Specific Elastic Band Exercises Targeting Neck and Shoulder Muscle Activation  
**[PERSON] 1,2**(r)**, [PERSON] 3, [PERSON] 3, [PERSON] 3, [PERSON] 3(r)  
**and [PERSON] 3,4,*(r)**  
1 Department of Sports Science, College of Education, Zhejiang University, Hangzhou 310028, China; [EMAIL_ADDRESS]  
2 Faculty of Sport and Health Sciences, University of Jyvaskyla, 40700 Jyvaskyla, Finland  
3 Department of Sports Science and Clinical Biomechanics, University of Southern Denmark, DK-5230 Odense, Denmark; [EMAIL_ADDRESS] (L.A.K.); [EMAIL_ADDRESS] (T.S.G.); [PERSON]DRESS] (M.M.); [EMAIL_ADDRESS] (G.S.)  
4 Department of Clinical Research, University of Southern Denmark, DK-5230 Odense, Denmark  
* Correspondence: [EMAIL_ADDRESS]; Tel.: +45-6550-4409  
Received: 12 December 2019; Accepted: 16 January 2020; Published: 21 January 2020  
Featured Application: This electromyographic evaluation of elastic band exercises documents that the type and intensity of exercise played a role in the activity in three muscle groups of the neck and shoulder. However, importantly, shrugs and reverse flyes are simple to perform and also highly effective training exercises as they induced high muscle activity of both shoulder and neck muscles at 12 RM. The practical implications of these findings are that these simple exercises can be preferred for training programs targeting neck and shoulder muscle either for increased general strength or as prevention for work related pain and disorders.  
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 hypothesized 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 (\(25.9\pm 1.4\) years, BMI \(24.3\pm 1.4\)) with no neck/shoulder pain (VAS = 0) performed the six exercises with elastic bands at 12 RM (repetition maximum) and 20 RM 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 12 RM in the upper trapezius muscle during shrugs (\(100.3\pm 29.8\%\)MVE) and reverse flyes (\(91.6\pm 32.8\%\)MVE) and in the upper neck extensor muscle during cervical extension (\(67.6\pm 29.8\%\)MVE) and shrugs (\(61.9\pm 16.8\%\)MVE). In the sternocleidomastoideus muscle, the highest activity was recorded during cervical flexion (\(51.7\pm 16.4\%\)MVE) but it did not exceed 60%MVE. The overall activity was \(\sim\)10% higher during 12 RM when compared to 20 RM. 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.  
Keywords: physical training intensity; therapeutic exercises; work related neck pain; musculoskeletal pain