Today, we will discuss Teres Minor, a crucial muscle for shoulder joint stability and movement.
Have you ever felt discomfort or pain in the back of your shoulder when rotating or lifting your arm? If so, Teres Minor dysfunction could be the cause!
📌 What is Teres Minor? Where is it located?
Teres Minor originates from the lateral border of the scapula and attaches to the greater tubercle of the humerus. It is one of the four muscles that make up the Rotator Cuff, which plays a vital role in shoulder stability and movement.
✅ Anatomical Features of Teres Minor
(Source: Netter's Atlas of Human Anatomy, Gray's Anatomy)
- Location: Lateral border of the scapula
- Origin: Upper two-thirds of the lateral border of the scapula
- Insertion: Inferior portion of the greater tubercle of the humerus
- Innervation: Axillary nerve (C5–C6)
Teres Minor is essential for shoulder stability and external rotation.
📌 What is the function of Teres Minor? Why is it important?
Teres Minor contributes to various shoulder joint functions:
✅ Lateral Rotation of the Shoulder: Rotating the arm outward
✅ Horizontal Abduction: Moving the arm away from the body
✅ Shoulder Joint Stability: Helps stabilize the shoulder joint and prevent dislocation
(Source: Kinesiology: The Mechanics and Pathomechanics of Human Movement)
These functions make Teres Minor crucial in daily activities that involve lifting and rotating the arm.
📌 What happens when Teres Minor is damaged or tight?
If Teres Minor becomes tight or injured, the following issues may arise:
❌ 1. Shoulder Pain and Restricted Movement
Tightness or injury in Teres Minor can cause pain in the back of the shoulder and limit external rotation or overhead movement.
❌ 2. Shoulder Instability
Weakness in Teres Minor can decrease shoulder joint stability, increasing the risk of dislocation.
❌ 3. Muscular Imbalance
Dysfunction of Teres Minor can lead to imbalances in shoulder muscles, causing poor posture.
(Source: Orthopedic Physical Assessment, David J. Magee)
📌 How to Keep Teres Minor Healthy! Simple Stretching and Strengthening Techniques
To maintain Teres Minor function, regular stretching and strengthening exercises are essential:
✔️ 1. Teres Minor Stretching
🔹 Steps
1️⃣ Sit or stand comfortably.
2️⃣ Extend one arm in front of your chest and hold the elbow with the opposite hand.
3️⃣ Gently pull the extended arm towards the chest to stretch the back of the shoulder.
4️⃣ Hold for 20–30 seconds and return to the original position.
👉 Repeat 2–3 times a day for best results.
(Source: Janda’s Crossed Syndrome Stretching Method)
✔️ 2. Teres Minor Strengthening Exercise (External Rotation Exercise)
🔹 Steps
1️⃣ Secure a resistance band to a door handle.
2️⃣ Keep your elbow bent at 90 degrees and tucked close to your torso.
3️⃣ Hold the band and rotate your forearm outward, away from your body.
4️⃣ Slowly return to the starting position.
👉 Perform 10–15 reps for 3 sets.
(Source: National Strength and Conditioning Association, NSCA)
📌 Conclusion: Keeping Teres Minor Healthy is Key to Shoulder Health!
Teres Minor is essential for shoulder stability and movement. If you experience shoulder pain or movement restrictions, it is important to check the condition of this muscle.
✅ Maintain proper posture
✅ Regularly perform stretching and myofascial release
✅ Seek professional consultation if persistent pain occurs
⚠️ However, not all Teres Minor issues cause pain or dysfunction. Individual body structure, lifestyle habits, and muscular balance vary, so an accurate diagnosis is necessary.
Maintaining a healthy Teres Minor can help you live pain-free and enjoy unrestricted shoulder movement! Start your Teres Minor stretches and strengthening exercises today!
💡 If you have questions about shoulder health, leave a comment! Your likes and shares are greatly appreciated. 😊