Physical Therapist Exposes the 'Silent Killer' Destroying Your Shoulders—and How to Fix It originally appeared on Men's Fitness.
If your shoulders feel stiff and achy, your phone is likely to blame, according to John Rusin, D.P.T.
Phones encourage the worst possible posture for our shoulders: internally rotated, protracted, elevated, and adducted, with a forward-jutting neck and slouched spine. Plus, have you checked your daily screen time lately?
Luckily, you can ease the pain by implementing certain exercises every week—and they're probably not what you'd expect.
"These exercises are built for pump based prehab and hypertrophy work, to blast them with high rep sets and high volume to restore the positions and rebuild muscle armor to keep you there," Rusin says.
Related: The Overhead Press Mistake That’s Slowly Destroying Your Shoulders, According to a Trainer
Best Exercises to Undo Shoulder Pain
Band Pullaparts
Grab a resistance band and hold it at shoulder height. Pull the band apart by squeezing your shoulder blades together, keeping arms straight.
Rear Delt Raises
Bend at the hips with a flat back, dumbbells in hand. Raise your arms out to the sides in a reverse fly motion, focusing on slow, controlled reps.
Over and Backs
Hold a resistance band or PVC pipe with a wide grip. Raise it overhead, then move it behind your back and back over in one smooth arc.
Single-Arm Rows
Using a dumbbell or cable, row one arm at a time with strict control. Focus on pulling your elbow back toward your hip.
Face Pulls
Use a rope attachment on a cable machine. Pull toward your face with elbows high and out, externally rotating your shoulders as you squeeze your upper back.
Related: Spine Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40
Physical Therapist Exposes the 'Silent Killer' Destroying Your Shoulders—and How to Fix It first appeared on Men's Fitness on Aug 9, 2025
This story was originally reported by Men's Fitness on Aug 9, 2025, where it first appeared.
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