The neck, shoulders and lower back make up a large portion of the upper body muscles. The shoulders, for example, contain the trapezius muscles and the deltoids, which form the roundness on the shoulders. The muscles in the lower back actually start right at the base of the skull, then run the length of the vertebral column. They are known as the spinal erectors. Utilize free weights and body weight to work these areas.
Neck Flexion
Neck flexion works the sternocleidomastoid muscles on the front, lateral sides of the neck. You have two options to work these muscles: an isometric exercise or conventional exercise. To do the conventional exercise, lie face-up on a bench with your neck just past the end. Wrap a towel around a weight plate, hold it against your forehead gently with both hands and tip your head backward as far as possible. Steadily lift your head back up and repeat. Keep your entire body still when doing this.
To do the isometric exercise, sit in a chair and place your palms on your forehead. Apply steady force into your hands and feel your neck muscles working. Hold this position until you feel fatigued.
Neck Extension
Neck extension is the complete opposite of flexion and it works a small neck muscle called the splenius. While lying on your stomach on the bench, position your head just past the end. This time hold the weight plate against the back of your head and lift it up as high as possible. Slowly tip your head all the way down and repeat.
Military Press
The military press is also known as a shoulder press or overhead press. This exercise requires either a barbell or dumbbells and you can do it seated or standing. The main muscles being worked are the deltoids and the traps. Hold dumbbells right above your chest with your palms facing forward or in and push them straight above your head. After you have fully extended your arms, hold for a second, slowly lower the weights and repeat. For a variation, do this in an alternating fashion.
Pike Press
Pike presses work the traps and shoulders, and they are body weight exercises. To do these, you need a stability ball. After placing your hands on the floor and lower shins together on the ball, lift your hips to form a straight back. Your body should now be in a plank position. Keeping your arms, back and legs straight, roll the ball toward your head as you raise your hips in the air. Once your body forms an inverted angle, lower your head down by bending your elbows. Stop when your forehead is right above the floor, push yourself back up and repeat. The important thing with this exercise is to maintain your body alignment throughout.
Shoulder Bridge
Shoulder bridges target the lower back muscles and they also require a stability ball. While lying on your back, rest your heels up on the ball and move your arms out to your sides. Steadily press into the ball to lift your hips off the floor and stop when you have a straight line from your heels to shoulders. Slowly lower yourself back down and repeat. For a variation, raise your legs in an alternating fashion once you lift your hips in the air.
Bird Dog
The bird dog works your lower back, butt and shoulders all at the same time. While kneeling on all fours, extend your right arm straight in front of you and left leg straight behind you. Once you have formed a straight line from your hand to your foot that is parallel to the floor, hold until you feel fatigued. Slowly lower your arm and leg and repeat on your other side.
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