The Teres Major is a muscle in the shoulder girdle, often called the “Lat’s little helper” due to its close relationship with the Latissimus Dorsi muscle. Maintaining flexibility in the Teres Major is directly linked to overall shoulder mobility and preventing generalized shoulder pain. Stiffness restricts the arm’s natural movement, leading to compensatory patterns that strain other muscles and joints. A targeted stretching routine restores the muscle’s full length, improving the shoulder’s range of motion.
Locating the Teres Major Muscle
The Teres Major is an upper limb muscle, though it is not part of the rotator cuff group. It originates on the posterior surface of the inferior angle of the scapula (shoulder blade). The muscle fibers run upward and forward, inserting onto the medial lip of the intertubercular sulcus of the humerus (upper arm bone).
Its anatomical position makes it a powerful mover of the arm at the shoulder joint. The primary functions of the Teres Major are to internally rotate the humerus (turning the arm inward) and to adduct the humerus (drawing the arm toward the midline). It also assists in extending the arm, pulling the arm backward from a flexed position.
Because the muscle works to adduct and internally rotate the arm, it can become chronically tight in people who perform repetitive pulling activities, such as rowing or weightlifting, or who maintain rounded shoulders. Tightness restricts the ability to raise the arm overhead or turn the palm outward. Stretches must specifically target the movements opposite to its function for an effective release.
Step-by-Step Teres Major Stretches
The goal of any Teres Major stretch is to move the arm into positions of external rotation, abduction, and flexion—the opposite actions of the muscle’s function. A simple way to begin is with the Overhead Reach and Side Bend. Stand with feet hip-width apart, raise one arm straight overhead, and grasp the wrist of the raised arm with the opposite hand.
Gently pull the raised arm across the midline of the body while simultaneously leaning the torso to the side. Maintain a straight line from the hips to the armpit. This action creates length along the side of the torso, focusing the stretch beneath the armpit where the Teres Major is located. Ensure the shoulder remains relaxed and the chest stays open, avoiding forward rounding of the spine.
A modified Cross-Body Shoulder Stretch is another effective technique that emphasizes external rotation. Bring the arm to be stretched straight across the chest, then use the opposite forearm or hand to gently press the elbow toward the chest. To isolate the Teres Major, ensure the hand of the stretched arm is externally rotated, aiming the thumb toward the ceiling.
The Triceps Stretch is effective due to the position it places the shoulder in. Raise the arm and bend the elbow, placing the hand behind the head. Use the opposite hand to gently pull the bent elbow across the body toward the opposite shoulder. This combination of shoulder flexion, adduction, and internal rotation targets the Teres Major, with tension felt near the lower edge of the shoulder blade.
Maximizing Safety and Stretch Effectiveness
For an optimal stretch, the Teres Major requires static stretching, where the position is held without movement. Hold each stretch for 20 to 30 seconds to allow muscle tension to dissipate and length to increase. Performing three repetitions of a stretch on each side is recommended for a complete session.
Stretching daily or immediately following activities that involve repetitive pulling or overhead work helps prevent chronic tightness. Breathe deeply and consistently throughout the hold time, as this promotes relaxation and reduces muscle guarding. Never push a stretch to the point of sharp pain, as this indicates potential tissue damage.
To ensure the stretch is isolated, maintain proper spinal alignment by avoiding excessive rounding or arching the back. The movement should originate from the shoulder joint and upper torso, not from a slumping posture. Focusing the tension in the upper armpit and lower shoulder blade area confirms the Teres Major is the target.