Teres minor stretch: Health benefits and How to do ?

Teres minor stretch is an important exercise to improve flexibility of your shoulder region, This exercise improve your overall fitness level and reduce the risk of shoulder pain.

What is Teres minor stretching?

The Teres Minor is the muscle of the rotator cuff which helps to stabilize the humeral head in the glenoid fossa. This muscle also helps in elevation and rotation of the arm. The Teres Minor is a long and narrow muscle. The Teres Minor do a lateral rotation of the arm, helps into the shoulder adduction of the arm, external rotation the arm.
The teres minor stretching is combined with infraspinatus muscle because teres minor is a very small muscle and situated near large infraspinatus muscle. If you are stretching teres minor then some part of the infraspinatus is also stretched along with it, vice versa.

What is the importance of teres minor stretch?

There is much importance to stretch teres minor:

• It provides stability to the shoulder joint.
• It increases the range of motion(ROM) of the shoulder joint, so you can perform your daily activities and athletic work with more ease.
• It increases the external rotation range of the shoulder joint more specifically.
• This increase good blood circulation near the shoulder joint.
• It also supports your scapula to do motion.

What are the types of teres minor stretch?

There are some types you need to know to stretch teres minor:

• Cross body Stretch
• Triceps Stretch
• Shoulder Adductor Stretch
• Doorway stretch
• Passive External Rotation stretch
• Sleeper Stretch
• External Rotation Stretch

Cross body Stretch

How to perform – Take a standing position with your right arm directly across your chest.
Your right hand is past your left shoulder.
Keep your left elbow tight to the chest and lift your forearm so that your right elbow is supported with your left arm.
Use your left forearm to press the right elbow towards your chest.
When you feel stretched, hold it for up to 30 seconds.
Relax and repeat.
Now switch to the left arm.

Triceps Stretch

This is triceps stretch, but positioning gives you teres minor stretch also.
How to perform – Stand tall and your upper body should be straight.
Lift your right arm into the air.
Next, bend at the right elbow so that your palm is flat against the spine.
Take the left hand and place it on your right elbow to give pressure.
With your left hand, gently pull the bent right elbow backwards and towards the head to feel the deep stretch.
Hold it for 30 seconds and release.
Repeat and switch to the left arm.

Shoulder Adductor Stretch

This stretching exercise gives teres minor and major stretch, along with other adductors of the shoulder.
How to perform – Take a standing position beside a wall.
Place the left palm of the arm nearest to the wall flat against it.
Being to walk your left-hand fingers straight upward the wall as high as you can reach without experiencing pain.
Re-flatten your left hand against the wall and lean your body weight against the hand.
You can feel a stretch throughout your left arm and down the left side of your body.
Hold it for 30 seconds and repeat on the right side.

Doorway stretch

How to perform – Stand tall with your back facing the closed door.
Now move your arm to your back and bend the left elbow to grab the door handle.
Next, take a step forward and lean forward.
You feel a stretch behind your shoulder around the outside of your left scapula.
Hold it for 30 seconds and repeat on another side.

Passive External Rotation stretch

How to perform – To perform this stretch, you need a stick.
Grab one end of the stick by one hand and the other end by another hand.
Now keep your left elbow by your body throughout the stretching.
Then, push the stick to the right side horizontally.
You may feel a pull on the left-back of your shoulder.
Hold this stretch for half a minute and relax it for half a minute.
Repeat on the right side. Do 4 repetitions on each side.

Sleeper Stretch

How to perform – You should lie on your right side on a firm and flat surface.
The right shoulder is under you and your arm is bent.
Place your left hand on the right hand.
With your left arm, push the right arm downward.
You feel stretched in the back of your right shoulder.
Hold it for 30 seconds and also release it for 30 seconds.
Do it on the left side. 4 repetitions on each side.

External Rotation Stretch

How to perform – You need an elastic band for doing this stretching. Make a 2 to 2.5-foot long loop with the elastic band.
Tie up the ends together, join the loop to a firm and stable object.
Now ties the loop around the elbow.
Maintain your elbow in a bending position and close by your side.
Then, rotate your arm out.
If you feel stretch then maintain it for 30 seconds and repeat.
Now back to starting position and perform 2 sets on each side.

Safety and precaution

There are some safety guidelines, make sure you know during stretching:

• Don’t hold your breath during stretching. Holding breath can cause tension in the muscles. Keep deep breathing and relax during stretching.
• Never force a stretch, if you feel mild discomfort. give stretch only to the point of tension and hold it there. Never feel any intense or sharp pain. If you feel, stop immediately.
• Be consistent. Stretching for seconds each day will gradually increase flexibility and range of motion. This is best than stretching only one time week for a longer time.
• Wear comfortable clothing during stretching. If your clothes are very tight, it is difficult to stretch and also restrict motion.