Monday, 31 March 2014

Teres Minor Muscle: 1 of 4 rotator cuff muscles

TODAY  we're discussing TERES MINOR: the T in the rotator cuff acronym:  "SITS" 

This lil' guy pretty much lives on the back of your arm pit, but let's be a little more accurate:
Official attachment points:  starts at the superior (upper) 2/3 of the lateral (outside) of the scapula (shoulder blade) > crosses the shoulder joint and inserts onto the INFERIOR FACET of the greater tubercle of the humerus.

Remember Supraspinatus? *You will soon see that all 3 out of 4 rotator cuff muscles’ attachment points INSERT at the same area; the greater tubercle of the humerus except just different FACETS (superior, middle,  & lesser)

 And the greater tubercle of the humerus is a bony bump on top of our shoulder.
See attached photo for more details!

So what action does this muscle do?


Teres Minor helps Infraspinatus (last week) to LATERALLY ROTATE your arm at the shoulder joint! Aka "external rotation". Here is a video showing two ways you can do external rotation at the shoulder joint.

*because our shoulders are often rounded forward in poor posture - our arms internally rotate (the opposite of external rotation!) Can you see how this would cause Teres Minor (and infraspinatus!) to be WEAK and overstretched?

To STRENGTHEN simply add a weight in your hand whilst doing the action!  No need to go out and buy a handweight, any ol' can in the cupboard will do! For strengthening move slowly to avoid injury. Try 10 reps for 3 sets or until you feel you've 'exhausted the muscle' REMEMBER: PAIN = BAD - SHAKING IS OKAY!