Never heard of your lower trapezius? Don’t know your rotator cuff from your neck flexor? To alleviate common injuries, it’s time to get to know them
iller abs, beefy biceps and perky pecs are classic signifiers of strong, well-exercised bodies, but not many people walk into a gym with a goal of building up their teres minor. This more low-key muscle, along with several others, is often underappreciated and weak, even among fitness fans. Neglecting such muscles as the teres minor can cause overuse of other muscles to compensate, or a lack of stability around a joint, which can lead to common painful injuries.
is the “bow and arrow archery exercise” which involves holding an exercise band out in front of you, then pulling one side back as if you were about to shoot an arrow from a bow.“The neck is not an area that’s traditionally been trained in gyms,” says Mathew Hawkes, clinical director of Hawkes physiotherapy in Stoke-on-Trent, “because most of the exercises invented in the gym were devised by bodybuilders and powerlifters, but not necessarily for functional purposes.
Hawkes, meanwhile, trains his neck in the gym. Seven years after injuring his neck in a car accident, he decided his only hope was to start strength-training it, as he would any other area. “They already do this with competitive sports such as Formula One driving and rugby, mixed martial arts and boxing,” says Hawkes, “as it’s good for prevention of neck problems, but it can also help to minimise concussion.” Hawkes started gradually, “and within a year, my neck problem was fully resolved.
But for the vast majority of us, who aren’t in danger of having overworked gluteus medius and minimus muscles, finding sports where you duck around laterally would help, or making like Jane Fonda in one of Ryder’s favourite moves: “You lie on the side and lift your leg up or down. It usually needs a lot more stimulus than your body weight, so I try to get people to hold it.
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