Overhead activities such as tennis, rock climbing, swimming, and weightlifting have massive effects on the shoulder joint. Even minor habits like poor posture and sleeping positions can play a big role in causing upper body pain and stiffness.
To promote better movement and lessen discomfort, stretching the muscles surrounding the shoulder blades can aid in improving scapular mechanics.
One important muscle to be cognizant of is the teres major muscle.
This small but crucial muscle is essential for the movement of the arm and shoulder. When it is too tight or overworked, it can cause pain and restrict your range of motion.
Understanding how to correctly stretch the teres major can help release pent-up tension and increase your range of motion, regardless of whether you're experiencing stiffness in your upper back or difficulty extending your shoulders.
In this post, we’ll go over 8 effective stretches as well as trigger point release techniques to loosen your teres major and get it feeling 100%.
Teres Major Function
The teres major can be found on the back of the shoulder beneath the teres minor.
Not to be confused with the teres minor, the teres major is NOT a rotator cuff muscle.
Because of teres majors size, location, and function, the muscle is sometimes referred to as the latissimus dorsi's little brother.
The two muscles join at the back of the armpit, or lower shoulder blade, and attach to the front of the upper arm, at the humerus.
The teres major works with the latissimus dorsi in arm extension as well as internal rotation and adduction of the humerus [1].
8 Teres Major Stretches
Before we get into it, here are a few pro tips:
Considering how closely related your lats and teres major are, most lat stretches will stretch the teres major as a consequence.
Pro Tip: Focus on your teres major by targeting the upper armpit/shoulder blade instead of your lats which stretch closer to your ribcage. This will yield much better results and further relief for your teres major.
Posture - For a muscle like the teres major, keeping proper scapula alignment is key. Do not round the shoulders or spine, this will only place a greater burden on the muscle.
For lateral style stretches, target the armpit while focusing on the rotation of your scapulae.
Avoid bouncing - hold the stretch and relax into it—steady deep breaths.
#1 Overhead Stretch
Similar to an overhead tricep stretch you want to reach behind your opposite shoulder blade. As I mentioned above, focus on the rotation of the scapula instead of your tricep muscle.
#2 Overhead Progression
Lean up against a sturdy surface for a deeper stretch.
#3 Childs Pose
The childs pose is a great beginner stretch that targets many muscle groups including the teres major, lats, posterior deltoids, and serratus anterior.
Progression: While keeping your arms straight, attempt to slightly walk your hands to one side to further target the teres major.
#4 Dead Hang
Simple, but one of my favorite upper body stretches. Not only does hanging from a bar stretch the teres major, but it's great for promoting healthy shoulder joints while working to correct poor posture.
No pull-up bar? no problem! Just grab something sturdy.
#5 Bench Stretch
#6 Teres Major Trigger Point Release Stretch
1. Locate the tight teres major muscle with a ball, tool, or fingertips. I'm using the QL Claw.
The trigger point can be found in the area where the muscle tissue feels the tightest or most tense.
Using a ball (I recommend lacrosse) - place the ball against a wall and allow your body to lean into the muscle.
2. Relax and allow your muscle to sink into the tool or ball - if you're using a ball you may have to slowly roll for the tissue to be fully broken up.
3. Slowly rotate your arm backward to slightly change the angle of release. This will increase mobility and break down the muscle tissue further.
#7 Foam Roll Teres Major
A less intense teres major massage variation.
#8 Foam Roller Stretch
The foam roller allows for the user to dictate the intensity of the stretch at a gradual pace.
Teres Major Trigger Points
Trigger points are commonly found in upper back muscles such as the teres major.
Trigger points cause constant muscle tension in the muscles they inhabit, meaning the trigger point muscle constantly pulls on the joints it’s attached to—in the teres major’s case, the shoulder blade or the glenohumeral joint.
The posterior deltoid has potential experience pain as a result of trigger points. Trigger points in the teres major can form from common actions, such as resting elbows on a table/desk for an extended period or reaching overhead constantly [1].
FAQ:
What's the difference between the teres major and minor?
The teres major and teres minor have different functions and muscle connections, despite being located in the shoulder. The latissimus dorsi and the teres major work together to support the humerus' internal rotation, adduction, and extension. In contrast, the comparatively small muscle known as the teres minor is responsible for stabilizing the shoulder joint. By assisting the infraspinatus in externally rotating the humerus, the teres minor is an active member of the rotator cuff group.
What are some good teres major strengthening exercises?
There are a lot of beneficial teres major exercises out there, a few of my favorites include face pulls, rear cable fly, cable pullover, and upper back rows.
For more check out --> 11 Best Teres Major and Minor Exercises.
What are trigger points?
Trigger points are irritable contraction knots in muscles that can cause pain throughout the body. Trigger points have been linked to back pain, neck pain, shoulder pain, headaches, sciatica, and many other health issues [1].
Is the teres major active in shoulder shrugs?
No, shoulder shrugging, or scapular elevation, mainly involves the levator scapula and upper trap muscles.
Sources:
[1] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.
[2] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.