The Rotator Cuff Muscles - Holding Your Shoulder Together (Teres Minor)

This week we will look at the last of our rotator cuffs.

As a refresher,

The shoulder is of our most mobile joints in the body. It can

• Move your arms up and in front of your (shoulder flexion)

• Behind you (should extension),

• Out to the side (shoulder abduction),

• In toward the body (shoulder adduction),

• Rotating so your thumbs face down (internal rotation),

• Rotating so your thumbs face up (external rotation), and

• Moving in circles (shoulder circumduction).[i]

Because of all this mobility, the shoulders can be unstable.

The rotator cuff muscles help to 

• keep the arm bone in the socket of the shoulder as well as 

• move the arm and shoulder.[ii]

These are made of four different muscles including the (don’t worry there is no test on this!)

• Supraspinatus,

• Subscapularis,

• Infraspinatus, and

• Teres minor.

This week we will look at the teres minor – the weakest of the four-rotator-cuff muscles.[iii]

The teres minor is a narrow, small muscle on the back of your shoulder blade.

Its job is to

• Help to stabilise the shoulder,

• Help to externally rotate our arm (think placing your hands next to your body and trying to face your palms outwards),[iv]

• Helps to move your arm away from your body to the side (adduction),

• Helps to raise your arm in front of you (extension), and

• Helps to move the shoulder blade.[v]

https://youtu.be/W8-qNHh6tfc

What causes tight or weak teres minor muscles?

Most issues with the rotator cuff muscles are the result of an imbalance. 

Most of our shoulder movements in involve pushing in front of us including

• Driving

• Desk work

• Sitting or standing hunched over

• Too much focus on bench press and ‘t-shirt muscles’ with no attention to the back muscles or rear shoulder muscles, and

• Stress resulting in hiked and/or hunched shoulders.[vi].

Similarly, the teres minor can become dysfunctional with overhead arm activities such as 

• Swimming,

• Rock climbing, and

• Racket sports.[vii]

Photo by DragonImages/iStock / Getty Images

Do I have tight/weak teres minor muscles?

One indication is clinking or pain while raising your arms overhead.

Another is a limitation in your ability to externally rotate your shoulder.

1. Lie on your back.

2. Place your arms our to the side at 90 degrees and bend your elbow at 90 degrees (fingers toward the ceiling and palms facing your feet)

3. While keeping your body flat on the mat/ground, see how far you can lower the back of your hands toward the ground next to your head (to look like a scarecrow).

4. A ‘normal’ amount is about 90 degrees from upright. Anything less indicates your might have tight teres minor (and infraspinatus) muscles.[viii]

So I have tight or weak teres minor muscles, what can I do about it?

Firstly, if you are suffering pain, there are several medical causes, so please consult your health professional for advice. 

1. Additionally, here are some things you can do to help with tight or weak rotator cuff muscles focusing on the teres minor.

Mobility

 Sleeper stretch for mobility

1. Lie on your side with your knees bent (you can use a pillow under your head if you like).

2. Bring your bottom elbow in front (directly in front or slightly toward your feet).

3. Bend your elbow so your fingers are facing the ceiling.

4. Use your other hand to push your palm down toward the floor.

5. Go as far as you can and release.

 https://i0.wp.com/thumbs.gfycat.com/BoldCluelessIndiancow-size_restricted.gif?h=840

Self-myofascial Release (Self-Massage)

Teres Minor Release

1. Locate the teres minor.

2. Reach under the armpit and find the border of your shoulder blade.

3. Feel for a vertical bony ridge.

4. The teres minor covers the upper two thirds of this ridge.

5. Place a massage ball / tennis ball between this muscle and a wall.

6. Reach over head.

https://youtu.be/UgAw-PV7mUY

Yoga

Cow-Faced Arms (with strap)

1. Place your strap or strap like thing (towel / belt / dog leash etc) over your shoulder.

2. Reach your left hand up in the air with your elbow near your ear.

3. Bend your left arm so you a patting yourself on the back…good job!

4. Now place your right arm in a cactus position (elbow out to the right and arm bent at 90 degrees). You palm should be facing forward.

5. Rotate the hand toward the ground (arm still at 90 degrees). You palm should now be facing backward.

6. Now reach your right hand toward your back with the palm still facing backward.

7. Grab your strap with both hands and see how close you can get your hands (ensure your head and torso remain upright

https://www.athletico.com/2015/01/06/cow-face-arms/

Conclusion

The teres minor is the smallest of the rotator cuff muscles. The subscapularis can become dysfunctional with overhead arm movements such as in  swimming and racket sports. When the teres minor muscles are tight, overhead movements can be difficult. These mobility exercises, self-massage techniques and yoga poses can help.

You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.

The EVERYDAY can lead tight or weak rotator cuff muscles.

Come to Recharge and Move BEYOND the EVERYDAY.

[i] https://emedicine.medscape.com/article/1899211-overview

[ii] https://www.medicalnewstoday.com/articles/324435

[iii] https://www.dynamicchiropractic.com/mpacms/dc/article.php?id=57009

[iv] https://www.healthline.com/health/bone-health/rotator-cuff-anatomy#treatments

[v] https://www.physio-pedia.com/Teres_Minor

[vi] https://www.precisionnutrition.com/all-about-the-rotator-cuff

[vii] https://drnotley.com/self-myofascial-releases-of-the-teres-minor-muscle-rotator-cuff/

[viii] Ekstrom, R. A. (2004). Muscle length testing and electromyographic data for manual strength testing and exercise for the shoulder. Physical therapy of the shoulder.