Orthopedic Surgeon is Begging Men Over 40 to Strengthen These Neglected Muscles to Eliminate Chronic Neck and Upper-Back Pain
Eric Mancini, M.D., is an orthopedic surgeon specializing in sports medicine for HHS at NCH. As a shoulder surgeon, he frequently treats men in their 40s and 50s suffering from chronic neck, trapezius, and shoulder pain. Sound familiar?
"The shoulders region is integral to nearly every physical activity from lifting weights and playing sports like golf or tennis, to running or simply working at a computer. When left unaddressed, muscle imbalances and poor mechanics in this area can lead to chronic pain, functional limitations, and long-term joint degeneration," Mancini tells Men's Fitness.
Luckily, these conditions are often preventable through focused, preventative exercises, which Mancini shared with Men's Fitness. Sure, they may not be the exercises you're used to—like shoulder presses or dumbbell rows—but these are specifically designed to strengthen the shoulder complex, enhance posture, and improve mobility.
"The advantage of these exercises is their simplicity and accessibility. They are low-impact, require minimal equipment, and can be performed at home, in the gym, or even during breaks at the office. Aim to incorporate them two to three times per week alongside your regular fitness regimen," he says.Strengthen the Rotator Cuff
"Men over 40 are particularly susceptible to rotator cuff tendinitis and subacromial bursitis, especially from repetitive overhead activity. Targeted strengthening of the rotator cuff muscles improves shoulder biomechanics and reduces inflammation in the subacromial space. Focus on light resistance and higher repetitions to build endurance and control," Mancini says.
Supraspinatus Activation
Sets: 3
Reps: 12-15 in each direction
How to do it: Anchor a light resistance band under your foot while standing. With your arm straight, raise it to 90 degrees in front of you, hold for 3 seconds, and lower. Repeat the motion to the side.
Internal and External Rotation
Sets: 3
Reps: 12-15 for each movement
How to do it: Attach a resistance band to a doorknob. Standing sideways to the door with your elbow bent at 90 degrees, pull the band inward toward your abdomen (internal rotation), hold for 3 seconds, then release. Turn to face the opposite direction and pull the band outward from your abdomen (external rotation), hold for 3 seconds, and release.
Tip: Avoid raising your arm above 90 degrees, as this may aggravate the shoulder joint and increase pain.
Strengthen the Periscapular Muscle
"The scapula serves as the foundation for healthy shoulder movement and is connected to 17 different muscles. Weakness in the periscapular muscles can disrupt scapular motion, contributing to shoulder strain particularly in individuals who lift weights or spend extended time at a desk," he explains.
Banded Rows
Sets: 3
Reps: 10-12
How to do it: Use a light resistance band to perform controlled rows while actively squeezing the shoulder blades together.
Seated Shoulder Retraction
Sets: 3
Reps: 10
How to do it: Alternatively, while seated at your desk, sit upright and retract your shoulder blades. Hold for 10 seconds.
Tip: Emphasize slow, controlled movements and maintain proper scapular alignment to reinforce good posture throughout your daily routine.
Stretch the Pectoralis Major
"Tight pectoral muscles are common in men who engage in weight training or sit for prolonged periods. This tightness pulls the shoulders forward, leading to postural dysfunction and upper back tension," Mancini says. "Stretching the pectoral muscles can help restore natural shoulder alignment and relieve anterior shoulder and biceps strain."
Doorway Pectoral Stretch
Sets: 1
Reps: 10
How to do it: Stand in a doorway with both arms bent at 90 degrees, palms flat against the frame. Lean forward slowly until you feel a stretch across the chest. Hold the stretch for 30 seconds.
Tip: For additional myofascial release, use a lacrosse or massage ball. Press the ball against the wall with your chest and roll it gently across the muscle, applying pressure as tolerated.Orthopedic Surgeon is Begging Men Over 40 to Strengthen These Neglected Muscles to Eliminate Chronic Neck and Upper-Back Pain first appeared on Men's Fitness on Jul 27, 2025
This story was originally reported by Men's Fitness on Jul 27, 2025, where it first appeared.
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