STEP 1: How to Locate the Teres Major Trigger Point #One
The Teres Major is a muscle that helps return a raised arm down to its side. This muscle also helps the medial rotation of the arm, and is commonly confused as being part of the rotator cuff group of muscles. It is easy to get confused because the Teres Minor, while having a similar name, IS part of the rotator cuff. The Teres Major, on the other hand, originates from the lower scapula (your shoulder bone) and gets inserted on the medial side of the humerus (i.e. the inside of your arm, just below your shoulder joint). It DOES NOT get attached to the capsule of the shoulder joint, which is why it is not considered part of the rotator cuff. Place a hand over your back a couple of centimeters below the armpit and rotate your arm inward. You will feel a muscle moving; that is your Teres Major muscle.
STEP 2: How to Self-Release the Teres Major Trigger Point # One
To release the Teres Major muscle, you will need a ball, a pillow, and a sturdy wall. Standing next to the wall, position the ball under the muscle so that it sits against your back just behind and below the axilla. Maintain this position for 30 seconds, breathing normally. If you’re performing this position correctly, you will feel sensation radiating along the inside of your arm.
STEP 3: How to Stretch the Teres MajorTrigger Point # One
Stretching the Teres Major muscle is pretty simple. We learned from the previous videos that this muscle helps in internal rotation and in bringing the arm down and back. To stretch it, we’ll be reversing those movements. You’ll need to be near a wall for this. Lift your arm up close to your ears with your forearm loose. Rest against the wall and lean in with your arm to stretch the muscle. For an optimal stretch, move your head so that your nose is facing your armpit. Hold the position for 30 seconds and breathe normally before releasing.