Strengthening neglected muscles like your rotator cuff and neck flexors could save you from injury

When we think of strong, healthy bodies, it’s often the showy muscles that come to mind: sculpted abs, bulging biceps, or firm pecs. But for true physical stability and injury prevention, it’s the smaller, often overlooked muscles that deserve our attention. From your rotator cuff to your neck flexors, neglecting these “unloved” muscles can lead to painful injuries that affect everything from your shoulders to your lower back.

Among these underappreciated muscle groups is the rotator cuff, which plays a crucial role in shoulder stability. Sarah Ryder, a personal trainer and physiotherapy student, emphasises that strengthening the rotator cuff is vital for anyone—active or inactive. “If someone with shoulder pain follows a rotator cuff strengthening programme for 12 weeks, 80% of them will improve,” says Ryder. Though the teres minor and subscapularis muscles may not be household names, they are essential for keeping your shoulder joint secure and preventing long-term injury.

Incorporating rotator cuff exercises into your routine doesn’t mean mastering complex, eye-catching moves. In fact, many of the most effective exercises feel awkward at first. Ryder suggests exercises such as the “wall squat with long level elevation,” where you squat and raise your arms above your head in unison, or the “bow and arrow” exercise, which uses a resistance band to mimic the pulling motion of archery. While they might not be as glamorous as a bicep curl, these moves are essential for supporting shoulder strength and preventing chronic pain.

Equally important are the muscles in the neck, an area often neglected in typical gym routines. Matthew Hawkes, a physiotherapist, points out that neck muscles aren’t usually targeted in bodybuilding exercises, yet poor posture—especially from prolonged computer use—can lead to significant strain. Many people unknowingly push their chins forward, throwing their neck out of alignment and creating tension.

To correct this, Ryder recommends gently pushing the chin backward while looking left and right. “The muscles in the neck are small, so subtle adjustments to posture can make a huge difference,” she explains.

For those with neck pain or a history of injury, Hawkes suggests incorporating strength training for the neck to prevent further issues. After injuring his neck in a car accident, Hawkes started a targeted neck strength programme and fully recovered within a year. His exercises, such as weighted neck side flexions and weighted neck flexions, strengthen these smaller, often neglected muscles. With gradual progression, you can prevent further damage while building neck strength. Hawkes advises starting without weights and building up gradually, with three sets of six to 10 reps for each exercise.

In addition to these muscle groups, other areas like the lower trapezius and glutes are often neglected, yet they play vital roles in maintaining proper posture and avoiding injury. Strengthening these muscles not only improves stability but also enhances overall physical performance. Training these muscles can be challenging, but the payoff—reduced pain, better posture, and fewer injuries—is well worth the effort.

As more people become aware of the importance of these neglected muscles, the risk of long-term pain and injury can be reduced. Whether you’re an avid gym-goer or simply looking to improve your everyday movement, giving attention to the muscles we often overlook can have a profound impact on your overall health.