The Teres Minor Muscle And Its’ Function
Located under the infraspinatus, above the teres major and triceps brachii, and beneath the deltoid, the teres minor is a member of the rotator cuff muscle group. It begins at the top two-thirds of the scapula’s lateral edge.
What actions does teres minor ensure? The external rotation of the shoulder, scapular abduction, and shoulder movements in an adducted and extended position. The teres minor muscle and the other rotator cuff muscles play a crucial role in maintaining the integrity of the shoulder joint. It keeps the humeral head firmly lodged in the scapular glenoid.
Why It’s Important To Stretch Teres Minor?
Stretching teres minor can give you many health benefits. You will expand the shoulder’s movable range by doing different stretch exercises for this area. That feature makes it easier to engage in everyday and sports tasks. Stretching is especially useful for external rotation. So if you want to develop the range of motion in this direction, do some stretch. One more beneficial result is improved blood flow to the area around the shoulder. Also, stretching will help your scapula move freely.
The best Teres Minor Stretch Exercises
1. Sleeper Stretch
The sleeper stretch is an effective way to increase shoulder flexibility and rotation. Practicing this stretch is beneficial if you have trouble moving your shoulders during some exercises. Plus, it might help you build the flexibility and stability you need for safe workouts.
How to do a sleeper stretch:
- Lie on your side. Keep your shoulder blades packed beneath you. Put a cushion beneath your head if you want.
- Bring your elbow up to even with the height of your shoulder. Maintain the L-shaped posture of your arm.
- Press the forearm towards the floor as low as you can.
- Release the pressure.
- Hold those stretches for 5 to 10 seconds.
2. Cross Body Stretch
If you have a rotation deficit in your shoulders, this workout might help. The cross-body stretch is also great for stabilizing the scapula. The movement is widely used to enhance athletic qualities and recover after injuries.
How to do a cross-body stretch:
- Lean up against the wall or lay down on a side.
- Extend your arm across your body; the other hand should support the elbow.
- Push your elbow with your palm, holding it for up to seven seconds.
- Relax, and go a little further into horizontal adduction.
3. Triceps Stretch
This exercise stretches the triceps and the lower part of the shoulder joint. Flexibility, muscular length, and range of motion are all enhanced by extending the triceps. In addition, they assist in reducing muscular tension, relaxing connective tissue, and increasing blood flow.
How to do a triceps stretch:
- Bend an arm in the elbow and put it behind your back.
- The palm must touch the area between the shoulder blades. The elbow is above the head.
- The other hand can be used to gently pull the elbow further behind the head to increase the stretch.
- Change hands and do the same stretch for the other side.
Stretching teres minor is an essential activity to keep your shoulders healthy. Practice this stretch at least once weekly to get maximum benefits from this stretch.