Deadlifts are an excellent strength exercise that targets the erector spinae ... muscles that run from your neck to your tailbone. Dozens of muscles in the back are spread across three layers ...

Remember, nice, flat back. Neutral neck. Up, hold for a second ... that's what we call the erector spinae muscles. They're actually long, thin muscles that pretty much go along the entire length ...

With the exception of the plank, each exercise should be done for 10-15 repetitions. If an exercise alternates between sides, perform 10-15 repetitions on each side. Try holding the plank for 15-30 ...

These PT-approved moves are guaranteed to help you build a stronger core without straining your neck ... to work the back of our core (the multifidus and erector spinae muscles).