Muscle Breakdown: Teres Major and Teres Minor
Published: Sept 25th, 2020Revised: September 4th, 2024Table of Contents
What Are the Teres Major and Teres Minor
Teres Major and Teres Minor may have similar names however, they have different origins, insertions and functions. The Teres Major is part of the upper arm and works together with the Latissimus Dorsi to create certain movements. The Teres Minor is part of the rotator cuff which helps to keep the humeral head in the glenoid fossa and elevate and rotate the arm. The Teres Major is a thick ovoid-shaped muscle and the Teres Minor is a long, narrow muscle.
Teres Major Muscle and Teres Minor Muscle
What Does the Teres Major Do
The Teres Major adducts and medially rotates the Humerus. This means that the Teres Major brings the arm towards the body and rotates it in towards the body. The Teres Major also extends the arm.
Where Is the Teres Major Located
The Teres Major is a muscle located in the shoulder. It attaches to the Posterior Scapula and the Humerus, right at the back of your armpit!
Where Is the Teres Minor
The Teres Minor is located in the Rotator Cuff, just below the Infraspinatus and above the Teres Major.
Teres Major Function
The Teres Major medially rotates and adducts the humerus, as well as stabilizes the humeral head in the glenoid cavity.
Teres Minor Function
The Teres Minor laterally rotates the arm, contributes to the shoulder adduction of the arm, externally rotates the arm, and stabilizes the humeral head in the glenoid cavity.
Teres Major Origin and Insertion
Teres Major Origin
The Teres Major originates from the scapula, specifically the inferior angle and lateral border.
Teres Major Insertion
Teres Major inserts into the bicipital groove of the humerus.
Teres Minor Origin and Insertion
Teres Minor Origin
Teres Minor originates from the axillary border of the scapula.
Teres Minor Insertion
Teres Minor inserts into the humerus, specifically the inferior aspect of the greater tubercle.
Teres Minor Innervation
Teres Major is innervated by the Lower Subscapular Nerve.
Teres Major Innervation
Teres Minor is innervated by the Axillary nerve..
Teres Major and Teres Minor Major Pain
The Teres Major and Minor are important muscles, especially for throwing athletes. Overuse of the Teres Major can cause the muscle to become tight, resulting in increased upwards rotation for the scapula. This can cause impingement and discomfort in the shoulder. Massage balls and trigger point therapy can help to release some of the tightness built up in the Teres Major from its overuse.
Teres Minor can experience pain and inflammation from overuse as well. This pain is referred to as tendonitis and is common among those who perform overhead activities. Tendonitis can present itself as clicking when the arm is raised above the head and general pain. Treatment includes taking time off, icing the affected area and possibly using an anti-inflammatory. It is important to consult with your doctor if the pain persists so they can determine if there is another underlying issue.
As part of the rotator cuff, the Teres Minor can also succumb to shoulder impingement syndrome. This is when the tendons of the rotator cuff are compressed by the acromion. This syndrome is also often the result of the repeated overhead activity of the arm. Treatment is similar to that of tendonitis, and physical therapy should be incorporated to rehabilitate the shoulder.
Muscular tears can also cause pain and limitations. Tears can be acute which occur suddenly or chronic which happens over time. It is likely for a tear to occur after tendonitis or shoulder impingement syndrome, so it is imperative to seek proper treatment for your condition immediately as tears may require surgery!
Teres Major and Teres Minor Stretch
Crossbody Stretch
This stretch will address the Teres Minor and additional muscles in the rotator cuff.
While standing, bring your left arm directly across your chest so that your left hand is past your right shoulder. Keep your right elbow tight to the chest and raise your forearm so that your left elbow is supported in with your right arm. Use your right forearm to press the left elbow towards your chest. Hold this stretch for 30 seconds and then switch arms.
Triceps Stretch
The title of this stretch addresses the triceps but positioning of your arm with also stretch out the Teres Major and Teres Minor.
Keeping your torso upright, raise one arm straight up into the air. Next, bend at the elbow so that your palm is flat against your spine. Take the opposite hand and gently pull the bent elbow backwards and towards the head to increase the intensity of the stretch. Hold this position for 30 seconds and then switch arms.
Shoulder Adductor Stretch
This stretch will target both the Teres Major and Teres Minor, along with the other adductors of the shoulder.
Stand beside a wall. Place the palm of the arm closest to the wall flat against it. Being to walk your fingers straight up the wall as high as you can without experiencing pain. Re-flatten your hand against the wall and lean your weight against the hand. You should feel a stretch throughout your arm and down the side of your body. Hold this position for 30 seconds and repeat on the other side.
How To Stretch Teres Minor
To stretch the Teres Minor, try some of the movements that we previously described. These can be found under the heading, ‘Teres Major and Minor Stretch’.
How to Work out Teres Major
Many people wonder how to work out Teres Major. Performing any type of row is a great way to target the Teres Major. You can learn how to perform a dumbbell row here, along with additional variations.
Teres Major and Teres Minor Exercises
Teres Major Exercises
The dumbbell row and seated row are great exercises to target the Teres Major. To learn about additional types of rows, check out our dumbbell row exercise tutorial. Performing rows unilaterally can be more effective in isolating the Teres Major.
Here are a few other exercises that target the teres major muscle:
Teres Minor Exercises
The rear deltoid fly is a great exercise to target the Teres Minor as it externally rotates. Face pulls are also a great way to target both the Teres Major and Teres Minor.
A few other exercises that target the teres minor muscle:
External Rotations
Additionally, exercises that strengthen the rotator cuff will be effective in strengthening the Teres Minor. For example, the Side-Lying External Rotation exercise. Lay down on one side with your elbow supporting your head and both your knees slightly bent. With your free hand, grasp a light dumbbell.
Position this arm into a 90-degree angle with your forearm resting across your belly. Begin to externally rotate the forearm up as you keep the elbow pressed against your side. Lower the dumbbell back to the starting position and repeat the movement for 2 sets of 12 reps.
Which Is Smaller the Teres Major and Teres Minor
Often we get confused between the Teres Major and Minor. A popular question is, ‘which is smaller, the Teres Major and Teres Minor?’ The answer is that they are very similar muscles in terms of shape and size. The Teres Minor is narrower than the Teres Major and is part of the rotator cuff. When looking at the thickness of the muscle the Teres Minor is smaller than the Teres Major.
Tips to Avoid Overuse and Strain of the Teres Major and Teres Minor Muscles
First and foremost, it is crucial to warm up properly. Many people tend to get injured because they do not warm up their rotator cuffs. One effective warm-up exercise is doing internal and external rotations. Another important consideration is weight selection. Understand what you are doing and why you are doing it when selecting weights. Remember that the teres major and teres minor are small muscles, and lifting heavy weights can cause injuries, including overuse injuries.
Additionally, emphasize maintaining good technique to minimize the risk of injury. Proper form is essential. After a workout, prioritize recovery. Allow your muscles to return to their normal state before engaging in another intense gym session.
Frequently Asked Questions Regarding Teres Major & Minor
Do the Teres Muscles Enhance Shoulder Stability?
As a sports-performance coach, I focus on the relationship between anatomy and physical ability. The teres major and minor muscles connect the shoulder blade to the upper arm and stabilize the shoulder joint. Strong teres muscles are key for healthy overhead movement and injury prevention in athletes.
In my experience, exercises like dumbbell rows and lat pulldowns effectively target the teres major. For the teres minor, I recommend resistance-band rotations. These techniques have helped my clients improve shoulder mobility and reduce pain from overuse injuries.
Recent research shows the teres muscles impact how we carry and throw objects. Their role in stabilizing the shoulder suggests targeted exercise may help prevent sports injuries related to overhead motion or throwing. The teres minor facilitates outward arm movement, so external-rotation exercises seem particularly helpful. Understanding these muscles helps inform my approach to training athletes for peak performance.
"The teres muscles are crucial for stabilizing the shoulder joint and enhancing overhead movement, especially in athletes."
James Lujan, Sports Performance Director, VB Speed LLC
Should You Strengthen the Teres Muscles for Shoulder Health?
As a physical therapist, I work with patients daily to evaluate and treat shoulder injuries. The teres major and minor muscles provide essential stability and mobility to the shoulder joint.
The teres major attaches to the scapula and humerus and assists in adducting and internally rotating the arm. The teres minor attaches to the scapula and humerus and helps abduct and externally rotate the arm. Together, these muscles are critical for basic arm movements like reaching overhead or behind the back.
When these muscles are weak or damaged, patients often experience pain, limited range of motion, and difficulty with daily tasks. Strengthening exercises, like seated rows and external rotations with resistance bands, can help restore function and relieve symptoms. In severe cases, such as massive rotator-cuff tears, repairing or reinforcing the teres major and minor attachments may be recommended to improve stability and prevent recurrence.
Recent research shows the importance of balancing exercises for these muscles. Overdeveloping internal rotators like the teres major can lead to shoulder pain and injury. An effective program should target both internal and external rotation to maintain healthy shoulder mechanics.
"Balancing internal and external rotation exercises is key to maintaining healthy shoulder mechanics and preventing injury."
Bryan Wright, CEO, Wright Physical Therapy
What Are the Anatomy and Function of the Teres Muscles?
The teres major is a thick, flattened muscle located on the back of the shoulder. It originates from the lower part of the lateral border of the scapula and inserts into the medial lip of the bicipital groove of the humerus. Its primary function is to assist in the adduction and medial rotation of the arm at the shoulder joint. This muscle is crucial in stabilizing the shoulder joint, especially when the arm is in various positions of rotation.
The teres minor, on the other hand, is a smaller muscle that is part of the rotator cuff group. It starts from the upper part of the lateral border of the scapula and attaches to the greater tubercle of the humerus. The main role of the teres minor is to facilitate external rotation and stabilization of the shoulder joint. It helps to maintain the head of the humerus in the glenoid cavity during shoulder movements, which is crucial for the smooth functioning of the shoulder joint.
The role of both the teres major and minor muscles in shoulder mechanics is their contribution to the stability and movement of the shoulder joint. The teres major assists with arm adduction and internal rotation, while the teres minor aids in external rotation and stabilization. Together, they ensure that the shoulder joint remains stable and functional during various activities, from lifting to rotational movements.
Recent research has highlighted the importance of strengthening the teres major and minor muscles to prevent shoulder injuries. A study found that targeted exercises for these muscles can significantly reduce the risk of shoulder pain and improve overall shoulder function. This is especially relevant for athletes and individuals who engage in repetitive overhead activities, as strong and healthy teres muscles contribute to better shoulder mechanics and reduced injury risk.
"Targeted exercises for the teres muscles can significantly reduce the risk of shoulder pain and improve overall shoulder function, particularly in athletes and those performing repetitive overhead activities."
Maria Knobel, Medical Director, Medical Cert UK
What Exercises Improve Teres Muscle Function?
The teres major and teres minor are two separate muscles in your upper arm and shoulder. The teres major starts at the bottom of your shoulder blade and connects to your upper arm bone. It helps you move your arm towards your body and turn it inwards. The teres minor originates from the outer edge of your shoulder blade and attaches to the top of your upper arm bone. It works with other shoulder muscles to help turn your arm outwards.
These two muscles are essential for stabilization of shoulder movement. The teres major helps with pulling and lifting movements. These are key for lots of sports and everyday tasks. The teres minor is crucial for keeping your shoulder stable and allowing precise arm movements. If these muscles are weak or injured, it can mess up how your shoulder works and make you more likely to get hurt.
A study in the "Journal of Orthopaedic & Sports Physical Therapy" found that doing specific exercises to strengthen the teres major and minor really helped improve shoulder stability and reduce pain for people with rotator cuff injuries. This is why I always include exercises that activate these two muscles for my athletes.
"Strengthening the teres major and minor significantly improves shoulder stability and reduces pain in athletes with rotator cuff injuries."
Sergii Putsov, Head of Sport Science, PhD, Torokhtiy Weightlifting
Are Teres Minor Tears More Common in Elders?
The teres minor, one of the four rotator cuff muscles, originates from the lateral border of the scapula and inserts onto the greater tubercle of the humerus. It facilitates external rotation and stabilizes the shoulder joint along with the other rotator-cuff muscles. The teres major, located below the teres minor, originates from the inferior angle of the scapula and inserts onto the humerus, aiding in adduction, internal rotation, and extension.
The teres minor synergizes with the rotator cuff to stabilize the shoulder by pulling it into the glenoid cavity. The teres major works with the latissimus dorsi in shoulder adduction and internal rotation, especially during heavy pulling or lifting.
Recent research suggests that tears of the teres minor are more common than previously thought, particularly in older adults, often occurring without symptoms. However, in younger individuals, such tears are less common but more likely to cause pain or dysfunction.
"Teres minor tears are increasingly recognized in older adults, often occurring without symptoms, while in younger individuals, they are less common but more symptomatic."
Piotr Lewandowski, Physiotherapist & Exercise Scientist, Sports Physio Online
What Are the Most Effective Eccentric Exercises for Teres Recovery?
As a physical therapist for over a decade, I have extensive experience rehabilitating teres major and minor injuries. The most effective techniques are eccentric exercises with resistance bands to gradually build strength and range of motion. These small muscles are often strained from poor form during overhead lifts or repetitive motions. Patients report aching deep in the back of the arm, which worsens with activity.
Rest, ice, and physical therapy provide relief. Simple overhead stretches, wall push-ups, and chair dips increase flexibility and endurance to prevent re-injury. Start light, focus on form, and progress slowly as pain improves. With consistency, full recovery takes 4 to 6 weeks. Tears require rest, followed by guided physical therapy to identify movement patterns that led to injury and correct them.
Gradually progress rotator cuff exercises, adding weight and difficulty. Mobility exercises, especially cross-body stretches, improve shoulder health and prevent future injury. Shoulder injuries are common but recoverable. Find an experienced physical therapist, commit to gradual progression, and stay consistent. Recovery and prevention are absolutely possible with the proper techniques and diligence.
Bryan Wright, CEO, Wright Physical Therapy
What Are the Best Targeted Exercises for Teres Muscle Rehabilitation?
Recovering from injuries to the teres major and minor muscles involves a targeted rehabilitation approach to restore function and strength. One effective exercise is shoulder external rotation with resistance bands. To perform this exercise, anchor a resistance band at chest height, hold the band with one hand, and rotate your arm outward while keeping your elbow bent at a 90-degree angle. This movement directly engages the teres minor and also activates the rotator-cuff muscles, which are crucial for shoulder stability. Performing this exercise with controlled, deliberate movements helps to avoid overloading the muscle and ensures effective strengthening without causing additional strain.
Lat pulldowns are another key exercise for targeting the teres major. Using a cable machine, grasp the bar with a wide grip and pull it down towards your chest, keeping your back straight and shoulders engaged throughout the movement. This exercise not only strengthens the teres major but also contributes to overall shoulder function and stability by working the latissimus dorsi and surrounding muscles. It’s important to choose a weight that allows you to perform the exercise with proper form and full range of motion to maximize benefits while minimizing the risk of aggravating the injury.
Incorporating scapular retraction exercises into your rehabilitation routine is also crucial. These exercises, such as seated rows or scapular squeezes, focus on the muscles around the scapula, which are very important in stabilizing the shoulder blade and supporting proper movement. For scapular squeezes, sit or stand with your arms relaxed and gently retract your shoulder blades towards each other, holding the contraction for several seconds before releasing. This exercise improves scapular stability and supports the recovery of the teres major and minor muscles by reinforcing the muscles that contribute to shoulder stability and alignment.
Maria Knobel, Medical Director, Medical Cert UK
What Are the Best Strength-Building and Stretching Techniques for Teres Recovery?
Recovering from injuries to the teres major and minor muscles requires a mix of strength-building routines and gentle stretching. Engaging in rotations using resistance bands or light weights is effective for rebuilding muscle strength, especially focusing on the rotator cuff, including the teres. Exercises like retractions, such as rows, aid in stabilizing the shoulder blade, which is crucial for the recovery process. In the stages of rehab, isometric exercises that activate muscles without movement can help prevent straining the injured area. It's vital to boost resistance levels and prioritize controlled movements without pain to ensure a healing journey.
Common injuries related to the teres major and minor muscles include strains and tears, often resulting from overuse or abrupt, forceful actions in sports involving overhead movements like throwing or swimming. Tendinitis, characterized by inflamed tendons due to strain, is also prevalent. These injuries typically manifest as shoulder discomfort, weakness, and limited range of motion that can significantly impact tasks and athletic performance.
To promote health for the teres major and minor muscles, regular stretching routines and mobility exercises are essential components. Engaging in body shoulder stretches, where you bring one arm across your chest and gently pull it with the opposite hand, effectively targets the teres major muscle. Doorway stretches, where you position your arm at a 90-degree angle against a doorframe and lean forward, aid in stretching the teres muscle. Additionally, using a foam roller on the back and shoulder blade region can enhance mobility and alleviate muscle tension. Regularly practicing these exercises can help prevent injuries by maintaining muscle flexibility and strength, promoting overall shoulder well-being.
Amie Alexander, Accredited Dietitian, Gym Enthusiast and Head of Product, Nutri Peak
What Diagnostic Techniques Are Effective for Teres Major and Minor Injuries?
As an orthopedic physical therapist, I commonly see teres major and minor strains in athletes, especially those participating in overhead sports like swimming, tennis, and baseball. These muscles stabilize the scapula during shoulder movements, so overuse or direct blows often cause injury.
For diagnosis, I use orthopedic testing and imaging, such as ultrasound, to check for muscle and tendon damage. Initial treatment includes rest, ice, and anti-inflammatories. Physical therapy focuses on range-of-motion and strengthening exercises. For severe tears, surgeons may repair tendons or reattach muscles. Post-op rehab typically takes 3-6 months, and therapy helps patients regain strength and full function.
One swimmer returned too quickly after a teres minor strain, re-tearing it and needing surgery. With diligent rehab, he returned to competition in 9 months. A tennis player suffered a blow to the teres major; diagnosis showed a partial tear. With proper rest and therapy, he was back on the court in 8 weeks. Early diagnosis and proper rest and rehab are key for these athletes. While recovery takes time, most return to full activity.
Bryan Wright, CEO, Wright Physical Therapy
