Core Exercises For The Neck & Upper Back

The muscles of your core include the obvious muscles of your abs, lower back and glutes, but the core also includes the muscles of your pelvis, like the illiopsoas and the upper back. The muscles of your upper back and shoulders include the serratus, rhomboids, traps and levator scapulae, according to the book "Core Training" by Thomas Boettcher. Strong core, upper back and neck muscles are important for correct posture, even though the neck muscles are not part of your core.

Back Crunch

The "back crunch" exercise is performed lying face up on a stability ball. The lower and upper back muscles are the main targets of this exercise. Lying on the ball requires your abs to work too. It is necessary to keep your neck aligned with your spine to work your neck muscles. Do this exercise with your legs straight, your feet touching the floor and the ball under your stomach. Your torso is held parallel to the floor with your arms hanging toward the floor. Round your arms with your palms facing up and your right palm above your left. Then, raise your arms out to your sides and lift your head and chest about 45 degrees. Your palms will face forward when your arms are lifted. Lower your torso and arms back to the starting position.

Opposition Raise

The "opposition raise" exercise works the muscles of your abs and your entire back. The exercise challenges your core both through stabilizing your torso on the ball and by moving your arms and legs. The opposition raise is performed lying face down with a stability ball under your stomach. Your legs and arms are straight with your palms in line with your shoulders. The balls of your feet touch the floor. Your torso and neck are parallel to the floor. Maintain this flat back and straight neck position throughout the exercise. This is the starting position for the opposition raise. Then, lift your left leg and right arm toward the ceiling. Return to the starting position and then lift your right leg and left arm.

Around the World

The "around the world" is a core exercise that works your abs and back while also stretching your hamstrings. The neck must be kept straight throughout the exercise, which will strengthen your muscles. To begin this exercise, stand up straight and hold a stability ball overhead with your arms straight. Place your feet shoulder-width apart with your toes pointed outwards. First, bend forward at your waist and to the right until your back is parallel in the floor. Then circle forward and bend down until the ball is almost touching the floor, but keep your arms next to your head. Continue to circle to the left and then all the way back up straight with the ball overhead.