The shoulder is a complex joint that relies on the coordinated action of numerous muscles to provide a remarkable range of motion and strength. Among these muscles are the teres major and teres minor, which play crucial yet distinct roles in shoulder movement and stability. At Thrive Body Clinic, we believe in educating our patients about their musculoskeletal system to promote awareness, better posture, and a proactive approach to health. In this blog, we’ll dive into the anatomy and function of the teres major and minor muscles, common issues they may encounter, and how osteopathy can help.

---

Anatomy of the Teres Major and Minor

Teres Major

The teres major, often referred to as the “little lat” because of its similarity to the latissimus dorsi, is a thick, rounded muscle located on the posterior aspect of the shoulder. It originates from the lower lateral border and inferior angle of the scapula (shoulder blade) and inserts on the medial lip of the intertubercular groove of the humerus (upper arm bone).

Key Functions:

• Medial Rotation of the Arm: Rotates the arm inward toward the body.
• Adduction: Pulls the arm toward the torso.
• Extension of the Shoulder: Moves the arm backward.

While the teres major is not part of the rotator cuff, it works closely with the latissimus dorsi and other shoulder muscles to provide stability and power during activities like swimming, rowing, and throwing.

---

Teres Minor

The teres minor, part of the rotator cuff group, is smaller and more slender than the teres major. It originates from the middle portion of the lateral border of the scapula and inserts on the greater tubercle of the humerus.

Key Functions:

• Lateral Rotation of the Arm: Rotates the arm outward.
• Stabilization of the Shoulder Joint: Works with the rotator cuff muscles to hold the head of the humerus securely within the shallow socket of the shoulder blade (glenoid cavity).

Together with the other rotator cuff muscles, the teres minor is vital for dynamic shoulder stability, particularly during overhead movements.

---

Common Issues Affecting the Teres Major and Minor

1. Tightness in the Teres Major

Excessive use of the teres major can lead to tightness, often seen in athletes or individuals with poor posture. This tightness can restrict shoulder mobility, particularly in overhead movements, and may contribute to pain in the upper back or shoulder blade area.

Causes:

• Repetitive pulling or rowing motions.
• Poor ergonomics or rounded shoulders from prolonged desk work.
• Lack of stretching or mobility exercises.

---

2. Rotator Cuff Strains and Tears Involving the Teres Minor

As part of the rotator cuff, the teres minor is susceptible to strains, tears, or degeneration, especially in individuals who engage in repetitive overhead activities like painting, tennis, or weightlifting.

Symptoms:

• Pain or weakness during lateral rotation of the arm.
• Difficulty lifting the arm or performing overhead tasks.
• A dull ache that may extend from the shoulder into the upper arm.

---

3. Impingement Syndrome

Both the teres major and minor can be indirectly affected by shoulder impingement, where structures in the shoulder joint are compressed. This condition often arises due to imbalances or improper movement patterns, putting undue stress on these muscles.

Signs to Watch For:

• Pain when reaching overhead or behind the back.
• Reduced range of motion.
• Tenderness around the shoulder joint.

---

How Osteopathy Can Help

At Thrive Body Clinic, our osteopathic approach focuses on understanding the interconnected nature of the body. By assessing the teres major and minor muscles in the context of the entire shoulder girdle and upper body, we aim to restore balance and function.

1. Comprehensive Assessment

Osteopaths will evaluate your posture, range of motion, and muscular imbalances. A tight teres major, for example, may be compensating for weaknesses in other muscles like the rotator cuff or deltoid. Similarly, a strained teres minor might reflect underlying joint instability or overuse.

---

2. Soft Tissue Techniques

Osteopathic soft tissue techniques, such as massage and myofascial release, can relieve tension in the teres major and minor, improving flexibility and circulation. These techniques promote faster recovery from strains or overuse injuries.

---

3. Joint Mobilization

If restricted shoulder or scapular movement contributes to your symptoms, gentle joint mobilizations can help restore proper alignment and improve overall function.

---

4. Stretching and Strengthening Guidance

Your osteopath may recommend specific exercises to target the teres major and minor, as well as surrounding muscles, to promote balance.

• For the Teres Major: Incorporate stretches like the wall lat stretch or doorway stretch to enhance flexibility.
• For the Teres Minor: Strengthen with exercises like external rotations using a resistance band or light weights.

---

5. Postural Education

Many shoulder issues stem from poor posture, such as rounded shoulders or forward head posture. An osteopath can provide ergonomic advice and exercises to support better alignment.

---

Prevention Tips for Healthy Shoulders

• Warm Up: Always prepare your shoulder muscles with dynamic movements before engaging in strenuous activities.
• Incorporate Mobility Work: Include stretches and foam rolling to keep the teres major and minor muscles supple.
• Balance Strength Training: Avoid overtraining one muscle group at the expense of others to prevent imbalances.
• Listen to Your Body: Address discomfort early before it develops into a chronic issue.

---

Why Choose Thrive Body Clinic?

At Thrive Body Clinic, we understand how small but vital muscles like the teres major and minor contribute to overall function. Whether you’re an athlete recovering from an injury or an office worker dealing with postural strain, we offer tailored osteopathic care to meet your needs. Our holistic approach considers your entire musculoskeletal system, helping you achieve better movement, reduced pain, and long-term health.

If shoulder pain or stiffness is holding you back, let us help you regain your strength and mobility. Book your appointment today, and let’s work together to support your body’s natural healing potential.

---

The teres major and minor muscles may be small, but their role in shoulder stability and movement is significant. By understanding these muscles and seeking timely care, you can prevent injuries and maintain optimal shoulder health. At Thrive Body Clinic, we’re here to guide you every step of the way.