Teres Major / Minor Protocol
Teres Major / Minor Release Protocol
Target the two muscles along the lateral border of the scapula that control shoulder rotation, extension, and adduction — common sources of posterior shoulder pain and restricted overhead movement.
The Muscles
What Are the Teres Major & Minor?
The teres major and teres minor both originate along the lateral border of the scapula. Teres major is the larger of the two — its fibers run diagonally from the lower scapula to the front of the humerus, working with the lats to internally rotate, extend, and adduct the arm. Teres minor sits above it — its fibers run more horizontally, inserting on the back of the humerus as part of the rotator cuff, externally rotating the shoulder and stabilizing the humeral head in the socket.
Why It Matters
What Happens When They're Tight
When the teres major is chronically tight, it pulls the shoulder into internal rotation and restricts overhead reach — compounding issues from desk posture and lat-dominant training. Teres minor tightness limits external rotation and contributes to posterior shoulder impingement. Together, they create deep aching behind the shoulder, restricted arm movement, and referred pain into the armpit and upper arm.
Positioning & Technique
Seated or Standing Wall Release
Sit in a chair or stand with your mid-back near the wall. Place KNUKLBALL between the wall and your posterior shoulder along the lateral border of the scapula. Lean in to increase pressure. Orient the KNUKLBALL so the knuckles press inward toward the body to contact the target area.
Side-Lying Floor Release
Lie on your side with the KNUKLBALL under the teres region along the lateral scapular border. Adjust your body position to increase or decrease pressure. Allows deeper, sustained holds using body weight — ideal for stubborn trigger points.
Supine Arm-Elevated Release
Lie on your back and place the KNUKLBALL beneath the posterior shoulder area. Raise or adjust arm position to expose the teres region. Gravity provides steady, passive pressure — free both hands to control arm movement during active mobilization.
Protocol Steps
Warm Up
Apply a warm towel or KNUKLBALM Rub to the posterior shoulder and lateral scapular border. Perform gentle arm circles and cross-body shoulder stretches to increase circulation to the area.
⏱ 3–5 minLocate the Teres Muscles
Locate tender spots along the lateral border of the scapula — the bony edge you can feel running down the outside of your shoulder blade. The teres minor sits higher (closer to the armpit), and the teres major below it. Choose your position: wall, side-lying, or supine.
Sustained Pressure — Trigger Point Release
Orient the KNUKLBALL so the knuckles press inward toward the body to contact the tender area. Lean in and gently press into the muscle for 15–30 seconds. You may feel moderate discomfort, but it should be tolerable. After releasing pressure, move the ball slightly to find another tender area. Perform 2–3 repetitions on different spots.
⏱ 60–90 sec totalCross-Fiber & Along-Fiber Mobilization
Teres major fibers run diagonally; teres minor fibers run more horizontally. Position or grip the KNUKLBALL to move it side-to-side across the muscle fibers, or parallel along their length. Use controlled, short strokes with moderate pressure for 1–2 minutes per region. Apply KNUKLBALM Rub for reduced friction. Reduce pressure or move to a different spot if the area becomes overly tender.
⏱ 1–2 min per regionActive Mobilization
While maintaining pressure on a tight spot with the KNUKLBALL, slowly move your arm through internal/external rotation or shoulder flexion/extension. Perform 5–10 smooth, controlled repetitions, staying within a comfortable range. If you feel pinching, sharp pain, or numbness/tingling, adjust position or reduce pressure.
⏱ 5–10 reps per spotPost-Release Integration
Remove the KNUKLBALL. Gently stretch the posterior shoulder — bring your arm across your body and hold for 20–30 seconds. Perform slow arm circles and internal/external rotation through full range. Apply KNUKLBALM Creme to cool the area. Hydrate.
⏱ 2–3 minWhy Knuklball Works for This Area
Scapular Border Access
The teres muscles sit in a narrow corridor along the scapular edge — too deep for fingers to sustain pressure, and a lacrosse ball lacks the geometry to isolate each muscle. The KNUKLBALL's knuckles reach into this groove — try different knuckle combinations to find the best fit for your body.
Directional Fiber Work
Teres major and minor have different fiber orientations — diagonal vs. horizontal. The KNUKLBALL's versatility lets you adjust angle, pressure, and knuckle contact to stroke across or along each fiber direction — personalizing the treatment to your anatomy.
3 Positions, Full Coverage
Wall for light, controlled contact. Side-lying for deeper body-weight pressure. Supine for hands-free active mobilization. Adapt the approach to your sensitivity and the depth of restriction.
