The Teres Major
The Teres Major Muscle: Trigger Points and Referred Pain
Where Is the Teres Major Located?
By Anatomography (en:Anatomography (setting page of this image)) [CC BY-SA 2.1 jp], via Wikimedia Commons
About the Teres Major
The teres major is a thick muscle located at the back of the shoulder, near the lower outer border of the shoulder blade. It helps pull the arm toward the body, rotate it inward, and move it backward. Unlike the teres minor, it is not part of the rotator cuff.
Because it lies close to the latissimus dorsi, teres minor, and long head of the triceps, discomfort from the teres major may be difficult to identify. Trigger points may develop when the muscle is repeatedly overloaded during pulling, reaching, or forceful upper-body activity.
Teres Major Referred Pain and Related Symptoms
Trigger points in the teres major commonly refer discomfort to the back of the shoulder and along the back of the upper arm. In some people, the discomfort may extend toward the back of the forearm.
- Deep aching in the back of the shoulder.
- Tenderness near the lower outer border of the shoulder blade.
- Discomfort that may extend down the back of the upper arm or forearm.
- Pain when reaching overhead or behind the body.
- Restricted or uncomfortable shoulder movement.
These symptoms may resemble those associated with the latissimus dorsi, triceps, teres minor, shoulder joint, rotator-cuff tendons, or irritated nerves. A referred-pain pattern can provide a useful clue, but it cannot confirm the cause of pain.
The image above shows possible locations of teres major trigger points and referred discomfort.
What May Contribute to Teres Major Trigger Points?
- Repeated pulling, rowing, climbing, or swimming.
- Repetitive movements that pull the arm down or backward.
- Strength exercises such as pull-ups, rows, or pulldowns.
- Forceful throwing or overhead activity.
- A sudden increase in shoulder exercise or activity.
- Insufficient recovery between demanding activities.
How to Help Prevent Teres Major Trigger Points from Returning
- Increase pulling, swimming, and shoulder exercise gradually.
- Take breaks from repetitive pulling or overhead movements.
- Keep loads close to your body when lifting or carrying.
- Use comfortable shoulder positioning during work and exercise.
- Warm up before demanding shoulder activity.
- Allow enough recovery time between demanding activities.
Pay attention to activities or positions that repeatedly bring back your symptoms. Reducing or modifying the aggravating movement may be as important as massaging the tender area.
Teres Major Self-Massage
Gentle self-massage may help reduce tension and tenderness in the teres major.
1.Teres Major Location
2. Massage With a Ball
Teres Major Massage Instructions
Picture 1 — Teres Major Location: As you can se the Teres Major in located on the posterior wall of the armpit.
Picture 2 — Using a massage ball: Place a tennis ball or massage ball between the back of your shoulder and a wall, slightly below the rear shoulder joint. Lean into the ball gently and move slowly until you locate a tender area. Hold comfortable pressure briefly, then release. You can also make small movements from side to side or up and down. If you have difficulty positioning the tennis ball precisely, place it inside a sock to help guide and control it. Because the teres major and teres minor are located close together, you can easily massage both muscles during the same session.
Use caution: Do not press directly on the shoulder blade, ribs, upper-arm bone, or deeply into the armpit. Avoid aggressive pressure. Stop immediately if the massage causes sharp pain, numbness, tingling, weakness, dizziness, or discomfort traveling down the arm.
Sources and References
- Clair Davies and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. New Harbinger Publications, 2013.
- Anatomy, Shoulder and Upper Limb, Teres Major Muscle — NCBI Bookshelf.
- Anatomy, Shoulder and Upper Limb, Scapulohumeral Muscles — NCBI Bookshelf.