The teres major and teres minor are muscles in the back. These small muscles of the back are not targeted in fitness as often as the traps, lats or erector spinae. The teres minor is one of the four rotator cuff muscles and the teres major assists the lats. These two muscles operate differently and so must be stretched with different exercises.
External Rotation Stretch
The external rotation stretch is a partner stretch that targets the teres major and subscapularis. Most stretches that a person performs for the teres major cause the lats to activate too. This stretch is more specific. For this stretch, lie face up with your elbow bent to 90-degrees and your arm out to your side, also at a 90-degree angle, but to your torso. Relax as your partner holds your upper arm and wrist and rotates your arm back toward the floor. Standing with the back against a wall is an alternative method to using a partner.
Seated Side Reach Lat Stretch
The seated side reach lat stretch targets the latissimus dorsi but its helper, the teres major, stretches as well. To perform this stretch, sit cross-legged on the floor with the right hand behind the buttocks on the floor with the arm straight for support and the left arm straight in the air. Next, lean to right without allowing the legs or buttocks to lift from the floor. Repeat on the other side. Sitting on a bench or chair is an alternative, but there might not be as much room for the support hand.
Broom Stick Infraspinatus Stretch
Broom stick infraspinatus stretch targets the teres minor, though the infraspinatus muscle stretches too. The infraspinatus is also a rotator cuff muscle. To perform this exercise, hold the end of a broom stick in your right hand with the arm above your head and the stick behind your back, palm facing forwards. Grab the bottom end of the pole with your left hand with the elbow bent at 90-degrees and the forearm pointing to the floor, palm facing behind you. Then, pull forward with the right arm to stretch the left teres minor. Repeat on the other side. A pole, rod or cane might work instead of a broom stick depending on a person's height and flexibility.
Side-lying Teres Minor Stretch
The side lying teres minor stretch lengthens the same muscles as the broom stick infraspinatus stretch, but without equipment. An exercise mat to lie on, however, is a comfortable option. To perform this stretch, lie on your right side with the right arm in front of you on the floor bent to a 90-degree angle with the forearm pointing at the ceiling. Use the left arm to grasp the back of the wrist and push the right arm slowly toward the floor. Flip over to stretch the left side. Both teres minor stretches work through internal rotation of the shoulder, which is the opposite motion as the external rotation stretch for the teres major.
