Teres muscles strengthening exercises: Health benefits, Variations, How to Do?
What is teres muscles strengthening exercises?
The teres major plays an main role in moving your arms and shoulders. It can also add width to the much desired “V look. The teres minor is the of the teres muscles and it helps to stabilize the ball and socket glenohumeral joint and supports lateral or external rotation of the arm at the shoulder joint. It is vital to strengthen the teres major and teres minor muscles to prevent potential shoulder pain. Unbeknownst to many, the culprits causing this pain might be the teres major or the teres minor. It is about time you know their names.
What is the difference between the teres major and teres minor?
Both of this teres muscles have different action in the human body. This is dues to where they are based on the humerus. The teres major muscle shares a common insertion with the latissimus dorsi on the anterior site of the humerus. The teres minor is based on the tuberosity (where muscles and connective tissues attach) of the humerus head.
What is the teres major muscle?
Teres name is derived from the Latin word. it has meaning “rounded” and major being the bigger of the 2 teres muscles. This muscle is situated above the latissimus dorsi. The teres major muscle touches to the humerus and the scapula. Many people think that the teres major is part of the rotator cuff muscle but it is not as it does not attach to the capsule of the shoulder joint.the teres major is sometimes referred to as the lats little helper.
What is the teres major action?
The teres major work in the medial rotation of the humerus (upper arm) by pulling the anterior surface of the humerus towards the torso. It also helps to straighten the arm from a flexed position. The teres major is sometimes referred to as the climbing muscle as it works in unison with the pectoralis major (pecs) and latissimus dorsi(lats) muscles to pull the torso via adduction when its humeral attachment is fixed. Teres major also supports and helps to stabilize the lattissimus dorsi especially in wood chopping movements. The teres major action plays an vital role in many arm swinging movements.
What is the teres minor muscle?
This is the smaller muscle that comprise the rotator cuff muscles, the teres minor is situated below the infraspinatus and above the teres major and next to the triceps brachii.
What is the teres minor action?
The teres minor and the infraspinatus work in conjunction to hold the humeral head in the glenoid cavity of the scapula. Apart from this, the teres minor action helps stabilize the shoulder, supports external rotation of the shoulder and aids in the adduction and extension of the shoulder.
Health benefits of Teres major and teres minor Strengthening Exercises.
- The function of this space is to provide passageway for the axillary nerve and posterior circumflex humeral artery, from the anterior to posterior shoulder regions
- Helps to stabilize the ball and socket glenohumeral joint.
- Helps to supports lateral or external rotation of the arm at the shoulder joint.
- It is vital to strengthen the teres major and teres minor muscles to prevent potential shoulder pain.
- Helps to provides stability to the shoulder joint.
- Helps to improve the range of motion(ROM) of the shoulder joint, so you can do your daily activities and athletic work with more ease.
- This will improve 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 movement.
Different Types of Teres major and Teres minor Strengthening Exercises.
Dumbbell Pullover
How to do it?
- To perform this exercise you have to Lie across the bench or table with only your upper back and neck being supported by the bench.
- Grab a dumbbell in each hands, forming a triangle with your hands or by holding the inner plate
- Grab the dumbbell directly above your chest with elbows slightly flexed
- Contract your core muscle and slowly lower the dumbbell past your face and over your head as much as you can
- Pull the dumbbell back over your face to initial position.
- Do 2–3 sets of 10–12 repetitions
Cable Straight Arm Pull Down
How to do it?
- Attach a wide grip handle or other accessory above head to the cable machine hold the handle with an overhand grip with both hands at shoulder width Hinge forward slightly at the hips and with your elbows slightly bend pull down on the handle by depressing your shoulder blades.
- while extending your shoulders Pull down until the handle is touches to your thighs Slowly return to initial position.
- Do 2–3 sets of 10–20 repetitions.
Inverted Row
How to do it?
- Set up barbell slightly higher than your arm’s length above the floor you have to Sit under the barbell with your legs stretched out in front of you.
- Reach up grabbing the bar with both hands using an overhand grip wider than shoulder width apart.
- Straighten your body so your arms are straight and heels are on the ground Pull up by retracting your shoulder blades until your chest hits the barbell Slowly lower to initial position.
- Do 2–3 sets of 10–20 repetitions.
Underhand Yates Row
How to do it?
- Hold a barbell with each hands using an underhand grip at shoulder width Bend forward from torso and the knees and hip hinge forward at 45 degrees.
- Your arms should be almost fully extended with the bar over your thighs.
- Pull the barbell up to your waist Briefly pause at the top then slowly return to initial position.
- Do 2–3 sets of 10–20 repetitions.
Underhand Grip Lat Pull down
How to do it?
- To perform this exercise you have to Sit on a bench facing the cable machine.
- Reach up and hold the bar in each hands using an underhand grip, shoulder width apart.
- Pull down on the bar by bringing your shoulder blades down and back until the bar reaches your chest Slowly return to initial position
Lat Pull Downs
How to do it?
- To perform this exercise you have to Sit on a bench facing the cable machine Reach up and hold the bar with each hands using an overhand grip, hands a little wider than shoulder width apart.
- Pull down on the bar by bringing your shoulder blades down and backward until the barbell reaches your chest.
- Slowly return to initial position.
Pull Ups
How to do it?
- Hold the bar, hands shoulder width apart using an overhand grip.
- start with arms completely straight and pull your chest up toward the bar as much as you can.
- Hold briefly at the top then return to initial position
Chin Ups
How to do it?
- Hold the barbell, hands shoulder width apart palms with an underhand grip start with arms completely straight and pull your chest up to the barbell as as you can Hold briefly at the top then return to starting position.
- Do 12 to 15 chin-ups, move to multiple sets with 10 repetitions in each set.
Single Arm Dumbbell Row
How to do it?
- To perform this exercise you have to hold a dumbbell with a neutral grip with your left hand then place your left knee and left hand under your shoulder on a bench.grab the dumbbell with your right arm straight directly under your right shoulder
- Pull the dumbbell towards ceiling, elbow slightly flexed and keeping your arm close to your body until the dumbbell is next to your hip
- Slowly lower the weight to initial position.
- Do 6 to 10 repetitions for 3 to 4 sets with both arm.
Seated Cable Rows
How to do it?
- To perform this exercise you have to Sit on a bench with your knees flexed then reach forward and hold the triangle handle Pull the handle back towards your navel keeping your back straight and squeezing your shoulder blades together Slowly return to starting position.
- Do 6 to 10 repetitions for 2 to 4 sets.
High Cable Reverse Crossover Fly
How to do it?
- Begin this exercise with both handles at head height on the cable machine.
- Stand facing in the center of the two-pulley machine.
- Reach up and across your body with both hands holding the handles with an overhand grip (or grab the cables).
- Pull your elbows down, out and back as much as possible until your arms are in line with your back.
- Slowly return to initial position.
- Repeat this exercise for 10 to 15 repetitions for 2 to 3 sets.
Cable Supine Reverse Fly
How to do it?
- Begin this exercise with a bench in the center of two pulleys.
- Reach up across your body grabbing both handles(cable) with an overhand grip.
- To perform this exercise Lie down on the bench with your hands crossed above your chest with your elbows slightly flexed.
- Pull your arms down to the sides until your elbow is parallel with your shoulders,your arms should be perpendicular to your trunk.
- Slowly return to initial position.
- Repeat this exercise for 10 to 15 repetitions for 2 to 3 sets.
Dumbbell reverse Fly
How to do it?
- Hold the dumbbells with both hands with a neutral grip Then hinge at the hips until your body is almost parallel to the floor
- Begin with your arms hanging down from the shoulders pull the weight up and back until your elbows are parallel with your shoulders
- Slowly lower to initial position.
- Repeat this exercise for 10 to 15 repetitions for 2 to 3 sets.
Band Pull Aparts
How to do it?
- To perform this exercise you have Stand upright with feet shoulder width apart
- Hold the resistance band close to the ends with an overhand grip
- Elevate arms out in front of you at shoulder height
- Pull the band apart by squeezing your shoulder blades together
- Slowly return to initial position
- Repeat for 15 to 25 numbers of repetitions for 2 to3 sets
Face Pulls
How to do it?
- Set the cable at head height hold the handles or rope with an overhand grip.
- Keep your elbows below your shoulders pull back until your hands are parallel to your face.
- Slowly return to initial position.
- Do 2–4 sets of 12–15 repetitions.
When did you not do this exercise?
- If your doctor advised you to take a rest.
- If you feel any pain or discomfort during this exercise then stop immediately and consult to your therapist.
- If your arm bone is recently fractured.
- If your muscle is recently injured.
