Teres Minor
Teres Minor
Stretches
Stretches
Teres Minor, SHOULDER Stretch for All standing
Teres Minor, SHOULDER Stretch for All standing
How to perform the stretch:
1. Start in a standing position next to an anchor point (such as a door frame)
2. Choose the target muscle or shoulder you intend to stretch
3. Extend the target shoulder behind you
4. Flex the elbow 90 degrees to bring the arm behind you
5. Rotate the target shoulder medially ‘inwards’
6. Grasp the target elbow with the opposite hand and apply pressure in the direction of the medial rotation to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Teres Minor, SHOULDER Stretch for All sitting
Teres Minor, SHOULDER Stretch for All sitting
How to perform the stretch:
1. Start in a sitting position with knees wide apart
2. This movement stretches both sides at the same time
3. Medially ‘inwards’ rotate both shoulders in front of you, with straight arms and pushing the back of your hands together by applying pressure
4. Flex forward at the hips and bring both arms between your legs with your hands reaching under your buttocks
5. Slightly flex your elbows, fixing them upon the inside of your knees and adduct (close) your hips to apply pressure to the elbows
6. Protract (push forward) your shoulders and slightly extend your lower back (sit up a little) to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Teres Minor is the second of the two posterior muscles that form part of the rotator cuff group (the first being the Infraspinatus).
Origin:
- Superior lateral border of the scapula.
Insertion:
- Greater tubercle of the humerus.
Action:
- Lateral rotation of the shoulder and stabilization of the glenohumeral joint.
Teres Minor muscle strain occurs with repetitive or forceful external rotation of the shoulder. Injury to this muscle can also occur during shoulder dislocation. Suffers from ‘Rotator Cuff’ tears.