The Teres Minor
The Teres Minor Muscle: Trigger Points and Referred Pain
Where Is the Teres Minor Located?
By Anatomography (en:Anatomography (setting page of this image)) [CC BY-SA 2.1 jp], via Wikimedia Commons
About the Teres Minor
The teres minor is a small rotator-cuff muscle located at the back of the shoulder, along the outer border of the shoulder blade. It helps rotate the arm outward and assists in keeping the shoulder joint stable.
Because it lies close to the infraspinatus and teres major, discomfort from the teres minor may be difficult to identify. Trigger points may develop when the muscle is repeatedly overloaded or must work continuously to stabilize the shoulder.
Teres Minor Referred Pain and Related Symptoms
Trigger points in the teres minor commonly refer discomfort to the back or outer side of the shoulder. The pain may also extend a short distance down the back of the upper arm.
- Deep aching in the back or outer part of the shoulder.
- Tenderness near the outer border of the shoulder blade.
- Discomfort that may extend down the back of the upper arm.
- Pain or fatigue when rotating the arm outward.
- Discomfort during reaching, throwing, or overhead activity.
These symptoms may resemble those associated with the infraspinatus, deltoid, 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 minor trigger points and referred discomfort.
What May Contribute to Teres Minor Trigger Points?
- Repeated throwing, swimming, or other overhead activity.
- Repetitive movements that rotate the arm outward.
- Strength exercises that heavily load the rotator cuff.
- Holding the arm away from the body for long periods.
- A sudden increase in shoulder exercise or activity.
- Insufficient recovery between demanding activities.
How to Help Prevent Teres Minor Trigger Points from Returning
- Increase throwing, swimming, and shoulder exercise gradually.
- Take breaks from repetitive 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 Minor Self-Massage
Gentle self-massage may help reduce tension and tenderness in the teres minor.
1. Teres Minor location
2. Massage With a Ball
Teres Minor Massage Instructions
Picture 1 — Using your hand: As you can se the Teres Mnor 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. 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 mminor and teres major are located close together, you can easily massage both muscles during the same session.
Use caution: Do not press directly on the shoulder blade, upper-arm bone, or 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 Minor Muscle — NCBI Bookshelf.
- Anatomy, Rotator Cuff — NCBI Bookshelf.