Teres Release - Self Myofascial Techniques

The Top Teres Release Techniques

The teres major and minor are shoulder muscles that can be commonly associated with a variety of aches and pains in this region.

Therefore, they should be addressed through myofascial release techniques, stretching, and exercises aimed at restoring optimal function.

Teres Major Anatomy And Function

Teres Major Muscle
Origin: Inferior angle and lower part of the lateral border of scapula
Insertion: Intertubercular sulcus of the humerus
Function/s: Medial rotator and adductor of the humerus
Functional action: Decelerate external rotation and abduction of the humerus
Innervation: Lower subscapular nerve and thoracodorsal nerve

Teres Minor Anatomy And Function

Teres Minor Muscle
Origin: Lateral border and adjacent posterior surface of scapula
Insertion: Greater tubercle of the humerus
Function/s: External rotation and adduction of humerus
Functional action: Decelerate internal rotation and abduction of the humerus
Innervation: Posterior branch of axillary nerve

Teres Trigger Points

Trigger points in the teres major and minor are very common and can be very tender.  They can be a challenge to find with direct pressure in to the muscle, but can be easily found when using a "pinching" approach directly into the belly of the muscle.

Teres trigger points tend to refer to the shoulder and can also go down the arm. Neuromuscular therapy techniques such as static pressure, or muscle energy technique are very helpful for quickly releasing these points.

How To Stretch Your Teres Minor

Stretching the teres minor is easy.  Stand up with your back next to a closed door. Hold the door handle. Take a small step forwards, and then lean forwards. You should be able to feel a stretch around the outside of your shoulder blade.

It's important to go easy with this stretch, especially when you're first starting out, and always go only to comfort.

How To Stretch Your Teres Major

To stretch the teres major, stand up and place your arm up towards your ear. Wrap your arm over and around your head. You should feel a gentle stretch just beneath your arm pit. Pull against your arm, and side-bend.

Teres Self Myofascial Massage with Foam Roll

Both teres muscles can be worked with a foam roller for myofascial release.  This sidelying position makes the work more tolerable as the majority of your bodyweight is on the floor.

The most important part of this rolling technique is to make sure you continue to raise the bottom arm toward the sky to lengthen the teres muscles as you're rolling them.

Related Links:

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How To Foam Roll Your Glutes

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Temecula Pain Relief Massage Therapy: What You Need To Know

When your body aches, you want to feel relief. And while a traditional massage can help ease your pain, it doesn’t do the trick when you’re looking for long-lasting relief. That’s where the benefits of pain relief massage therapy come in. If you’re ready to start feeling better, here’s everything you need to know about getting a pain relief massage in Temecula.

Walk it Out

If you’re experiencing back pain, the first thing you should do is walk it off. Taking a nice, hot bath can help with muscle tension, and helps to calm your nerves. When you’re able to relax your muscles, your back will have a better chance of recovering. If you’re experiencing back pain, avoid bending, lifting, or dragging heavy objects. These types of movements put excess stress on your spine and can delay or prevent healing altogether. Instead, try walking or doing gentle yoga poses that help to stretch and strengthen your muscles.

Plan Your Workouts

If you have a job that requires you to stand or sit for long periods of time, you should plan ahead. When you’re in pain, it’s very common to try to push through the pain, or work through it. But, in doing so you’re actually making it worse. Long periods of time sitting or standing are the worst for your back. Sitting for long periods of time causes your body to become stiff, which can lead to poor posture and spinal compression. When your back is stiff and compressed, it’s not able to heal correctly.

Get a Supportive Back brace

When your back is in pain, it’s more likely that you’ll favor the affected area. This can lead to wear and tear on your spine, and even arthritis. A supportive back brace can help to distribute weight evenly across your back, and provide support while you’re sitting or standing. There are many brands, styles, and variations of back bracing available. It’s recommended that you try several on, and find the one that feels the most supportive and helps to distribute the weight across your back.

Do Some Exercises

When your back is in pain, it’s easy to feel a little too relaxed. It’s important to try to stay active while you’re healing, but you also have to be careful not to over do it. Doing too much too soon can end up causing more harm than good. The key is to do some light stretches, and exercises that you can do at home that don’t require much effort. Simple movements like rolling your neck, rocking back and forth in your chair, and stretching out your legs and trunk can do wonders for reducing any inflammation, and improving your flexibility.

Find a Good Massage Therapist

Not only is massage a relaxing and enjoyable way to relax, it can also help to improve your flexibility and decrease any inflammation in your muscles. Many people who suffer from chronic pain will benefit from regular back pain massages. But, you don’t have to hire a professional masseuse just for yourself. Try booking a session with a massage therapist that you trust, and that you’ve seen in the past provide good therapeutic relief.

Don’t Ignore It

Back pain is the body’s way of protecting itself. When you ignore the pain, or try to push through it, it’s only going to get worse. Instead, accept that you’re in pain, and take the proper steps to get yourself healthy. When you’re experiencing pain, it’s important to be patient. You should allow your body time to heal.

Summing up

When you’re experiencing back pain, the first thing you should do is walk it off. Taking a nice, hot bath can help to relax your muscles, and calm your nerves. When you’re able to relax your muscles, your back will have a better chance of healing.

Next, plan your workouts. When you’re in pain, it’s very common to try to push through the pain, or work through it. But, in doing so, you’re actually making it worse. Long periods of time sitting or standing are the worst for your back.

If you have a job that requires you to stand or sit for long periods of time, you should plan ahead. When you’re in pain, it’s very common to try to push through the pain, or work through it. But, in doing so, you’re actually making it worse. Long periods of time sitting or standing are the worst for your back.

Finally, try to find a good massage therapist that you trust, and that you’ve seen in the past provide good therapeutic relief. When you’re in pain, it’s important to be patient. You should allow your body time to heal, and get back pain relief massage.

If you’ve ever experienced back pain, you probably know how difficult it can be to get relief. From decades of poor posture, to a car accident, to a job that requires you to spend lots of time hunched over, we’re all susceptible to back pain at some point in our lives. When you’re experiencing back pain, even the smallest of tasks can feel impossible. Your back has to compensate for the pain, and it’s not likely to heal properly if you’re not able to function normally. That’s why prevention is so important.

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Temecula, CA 92592

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