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Exercises to Strengthen the Core, Back & Neck

Updated April 17, 2017

Strengthening the core, back and neck muscles helps align the body. Exercise can reduce neck, shoulder and back pain. Core, back and neck exercises can help prevent injury from sports and help sports performance. Strengthening these muscles can also provide rehabilitation from injury. Exercising these muscles also helps stabilise your centre of gravity, improve balance and posture, and make it easier to lift objects.

Core Abdominal Workout

Sit on a stability ball. (A stability ball is a large rubber ball that is inflatable and used to support a person's body weight.) Lower your body until ball is under your lower back. Hold a medicine ball with both hands. (A medicine ball is a ball that has weight to it.) Slowly lie back on the stability ball, raising medicine ball up and over your body. Once stability ball is touching your upper back, reach the medicine ball as far as you can toward the floor. This exercise is great for the abdominal muscles. Hold for five seconds, then return to starting position. Start with 10 repetitions.

Back-Strengthening Exercise

Lie face down on a mat on your stomach. Interlock your fingers, and place them under your face. Place your nose down on your fingers. Keep feet together on floor. Raise your upper body off the floor and hold for 5 seconds. Lower your chest back to starting position. Start with 10 repetitions. This hyperextension exercise is great for the back muscles. It can also help relieve lower back pain.

Neck-Resistance Exercise

Lie face down on a workout bench with head and shoulders slightly hanging over one end. Place fingers interlocked behind back of head. You can also hold a 2.27kg. weight behind your head. Hold neck straight with your body while facing floor. Slowly lower your head toward floor until your chin almost touches bench. Hold for five seconds then return to starting position. Start with 10 repetitions. This exercise is a great way to work out the lateral neck muscles. Strengthening neck muscles is important for sports players as it reduces the risk of neck injuries.

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About the Author

Jamie Poteat started writing professionally in 1990. She works for NAResearch, and writes all of the new user documentation for the company. Her work has appeared in various online publications. Poteat has also published two books, "The Dog Treat Cookbook" and "Our Family's Recipe Favorites." She holds an Associates of Arts in sociology from North GA Technical College.