The teres muscle group consists of the teres major and the teres minor, both located between your shoulder blade and your upper arm. Despite their similar locations, they work in different ways. The teres minor is part of your rotator cuff group which stabilizes the shoulder joint. The teres major assists your latissimus dorsi, your back muscles. Stretches for the teres muscles help prevent injuries to your back and shoulders.
Muscle Actions
The teres major starts at the lowest part of the scapula, your shoulder blade, and crosses over to the humerus, your upper arm bone. It contracts to rotate your shoulder joint externally, or outward, turning your thumb away from your body. You feel it contract when you pull your elbows behind you. It helps your back muscles pull your arm towards your body.
Your teres minor muscle is located just above the teres major, running from your scapula to your humerus bone. As part of the rotator cuff muscle group, it contracts to rotate your shoulder joint internally, or inward, turning your thumb towards your body. You feel it contract when you lift your arm up over your head.
Teres Major Stretches
The external rotation stretch is performed with an assisting partner. Lie on a bench on your back bringing your arms out to your sides at shoulder height, bending your elbows at 90 degrees and placing your hands towards your feet. Have a partner resist as you make a fist, pushing your fist towards the floor. Hold for 10 to 30 seconds and then release.
Perform the next stretch without a partner by standing and raising one arm up over your head, bending your elbow and bringing your hand behind your back. With the other hand, hold the elbow, pulling it towards your center, deepening the stretch and lowering your hand behind your back. Hold for 10 to 30 seconds, and then release and repeat on the other side.
Teres Minor Stretches
The internal rotation stretch is performed with an assisting partner. Lie on a bench on your back bringing your arms out to your sides at shoulder height bending your elbows at 90 degrees and placing your hands towards your head. Have a partner resist as you make a fist, pushing your fist towards the floor. Hold for 10 to 30 seconds and then release.
A second stretch is done with or without a partner. Stand with one arm bent and your elbow out by your side placing your hand behind your back, palm in or out. Have an assistant or yourself pull the elbow forward while resisting, keeping your hand behind your back. Hold for 10 to 30 seconds, and then release and repeat on the other side.
Benefits
Stretches performed during and after exercises help to prevent injuries. The most common injury is to the teres minor, part of the rotator cuff group. Repetitive overhand movements can stress the shoulder joint causing ruptures and tears of the muscles and connective tissue.
