Teres Release | Most Effective Myofascial Techniques
The Top Teres Release Techniques
The teres major and minor are shoulder muscles that can be commonly associated with a variety of aches and pains in this region along with the infraspinatus.
Therefore, they should be addressed through myofascial release techniques, stretching, and exercises aimed at restoring optimal function. Below you'll find my top recommended teres release techniques.
Teres Major Anatomy And Function
Teres Major Muscle
Origin: Inferior angle and lower part of the lateral border of scapula
Insertion: Intertubercular sulcus of the humerus
Function/s: Medial rotator and adductor of the humerus
Functional action: Decelerate external rotation and abduction of the humerus
Innervation: Lower subscapular nerve and thoracodorsal nerve
Teres Minor Anatomy And Function
Teres Minor Muscle
Origin: Lateral border and adjacent posterior surface of scapula
Insertion: Greater tubercle of the humerus
Function/s: External rotation and adduction of humerus
Functional action: Decelerate internal rotation and abduction of the humerus
Innervation: Posterior branch of axillary nerve
Teres Trigger Points
Trigger points in the teres major and minor are very common and can be very tender. They can be a challenge to find with direct pressure in to the muscle, but can be easily found when using a "pinching" approach directly into the belly of the muscle.
Teres trigger points tend to refer to the shoulder and can also go down the arm. Neuromuscular therapy techniques such as static pressure, or muscle energy technique are very helpful for quickly releasing these points. After release, be sure to strengthen the area with the best back and shoulder exercises.
How To Stretch Your Teres Minor
Stretching the teres minor is easy. Stand up with your back next to a closed door. Hold the door handle. Take a small step forwards, and then lean forwards. You should be able to feel a stretch around the outside of your shoulder blade.
It's important to go easy with this stretch, especially when you're first starting out, and always go only to comfort.
How To Stretch Your Teres Major
To stretch the teres major, stand up and place your arm up towards your ear. Wrap your arm over and around your head. You should feel a gentle stretch just beneath your arm pit. Pull against your arm, and side-bend.
Teres Self Myofascial Massage with Foam Roll
Both teres muscles can be worked with a foam roller for myofascial release. This sidelying position makes the work more tolerable as the majority of your bodyweight is on the floor.
The most important part of this rolling technique is to make sure you continue to raise the bottom arm toward the sky to lengthen the muscles as you're rolling them in order to maximize the teres release.
