What are some good exercises to build upper shoulder and neck strength to help protect myself from injury when taking head shots. I have recently started doing Muay Thai over the last few months and have just been getting into sparring. I am in Thailand, and the language barrier is making this question kind of difficult. Any help appreciated. Not to sound like a jerk, but please only answer this if you are qualified or have heard proper technique from your instructor and can relate it accurately. If not, let me know that you aren't sure. I don't want to end up doing the wrong thing. Thanks for any help.
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Theres alot of things but a good one without using weights in wrestlers neck bridge and if your lifting you can millatry press do shrugs and theres a couple other ones i don't know what they are called though but anyways just do those i do neck bridges 4 times a day along with other stretches so i can be more flexible for MMa and wrestling.
I'm not a qualified instructor or trainer but I know an exercise which can help. Shoulder shrugs. Do them while holding free weights (dumbells) in both hands.
I'm 14, so I don't do shrugs with weights (don't want to lift weights yet)