Welcome to Purposeful Foam Rolling Blog:
Our purpose here is to help you understand what is causing your muscles to become tight stiff and sore, and the problems that can develop because of this tightness. We want to give you the knowledge and the tools so that you can take control of your self care.

Teres Minor Muscle:
This is another muscle that can cause pain that can mimic Rotator Cuff Tear. We are going to share with you one of the muscles which cause this pain, some self care tips, and when to see your PT

The muscle we are talking about today is Teres Minor. Its called the little brother of another muscle we’ve talked about Infraspinatus.  This muscle can cause the same type of intense pain as a Rotator Cuff Tear . Over the years we have seen clients with this type of shoulder pain. They have it looked at and there is very little issue going on in their shoulder joint, but they still have pain.  Many times people are dealing with this pain through pain medication.So let talk about this muscle (Teres Minor).

This muscle is located on the outside edge of the back your shoulder. It starts at the upper half of the outside edge of the shoulder blade. Cross over to attach into the upper arm.

Take your hand and reach across the front of your body under your opposite armpit and feel for the hard outer edge of the shoulder blade. The muscle attaches along the upper part of the outer edge of the shoulder blade to the armpit. The muscle crosses over to and attaches to the upper part of the back of the upper arm.  Rotate your arm outward and you will feel this muscle move.

The main job for this muscle is to rotate your arm outward.  It is also 1 of 4 of the Rotator Cuff muscles, which stabilizes the head of the upper arm in the shoulder joint.

When this muscle gets tight the main complaint is pain, mainly, in the posterior shoulder. Pain is more common then restricted movement.  Symptoms may also   include a condition called dysesthesia (odd sensations, painful, itchy, burning, or restrictive feeling of the fourth and fifth fingers).  Reaching your arm up and back  may aggravate these symptoms.

Trigger Points:
This muscle has one trigger points roughly in mid belly, which send pain to back of the upper arm and into the tricep muscle.

 What causes this muscle to be tight?
Posture is a main cause for this muscle getting tight. Head forward, rounded shoulder, upper body leaning forward pulls this muscle out of it normal position.

Who is commonly is tight?
Most everyone in our society can be impacted by this muscle. Especially those who spend a lot of time sitting, working on computers, and textng.  Sports that tend to tighten these muscles up are: Tennis, Squash, Racketball, and  Swimming.

Self Care:

Reduce activity
Warm moist towel over the shoulders
Foam ball and foam roller to work all the muscle of the shoulder
Gentle stretching:
Stretching can aggravate a tear.  If you stretch it and it gets angry ( Have it looked at by your PT or Doctor).

If you would like to take control of your own self care and learn more about our online Foam Rolling Program
“Purposeful Foam Rolling”

Make sure to check with your doctor prior too engaging in this or any exercise activity. If you have any concerns or issues with your neck or the spine of your neck, check with your doctor first before performing these stretches. Stretching should be done to a point where you feel a gentle stretch on the muscle. If you feel pain stop and consult with your doctor. These stretches are for educational purposes only and are not intended to treat, cure, or diagnose.