Hello, I guess i'll start off with my stats: 17, male, 5'3 (short guy) and about 120lbs, give or take a few lbs. Alright well, here's my story. Throughout my childhood, I've always been a big chubster, but I managed to lose almost all the weight. I still have a little bit of bulk in my upper legs, stomach, and chest. Anyway, I lost a lot of fat in my neck, making my head look like a watermelon. From frontal view, it looks proportional, but from the side-profile my neck looks like a twig. Actually, my head is like... wider than my body. I know I need to do trapezius exercises, like shoulder shrugs with weights, but how long would it take to see improvements?

Would it work if I laid down on my bed, hanging my head off the edge and doing head raises? Would that help at all? Or is it better to go with shrugs?

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Also, if I add in high intensity running to my regimen, could I still gain muscle? I dont wanna bulk up or anything, I just wanna get toned up.

Thanks.