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  1. #1
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    Teres Major Pain *reps*

    Hey wassup guys; back in december I started feeling this pain in my back and at first I thought it was in my right trap but it feels like more of my lat. I'm thinking it's the teres major because it's not my whole lat it's like the outside of my lat where it begins at my armpit and runs along close to the middle but closest to the origin(along the armpit) of my back. The main time I feel pain is when extending my right arm to the left as if stretching. Or if I extend my arm over my head and try to touch my neck/traps at the middle of my spine. Until recently(my girlfriend gave me a massage to try and get rid of it; and she popped the crap out of it. It felt pretty good until I decided I was going to do a back workout the next day) now it's a pretty annoying pain. It's not necessarily bad but it hurts while I'm relaxed just sitting in chairs. Any ideas?
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    In red, the teres majot. U sure it's there?

    If it's really the muscle...I dont see what else than rest and stretching can help. So, ask your girl friend to keep massaging you as often as possible, stretch it every day and let it rest for a couplr of days/weeks.

    If it hurts, take some ibuprophen. Maybe fish oil caps could reduce the inflammation in the long term.

    Hope it helps bro
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  3. #3
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    Originally Posted by Saintsqc View Post


    In red, the teres majot. U sure it's there?

    If it's really the muscle...I dont see what else than rest and stretching can help. So, ask your girl friend to keep massaging you as often as possible, stretch it every day and let it rest for a couplr of days/weeks.

    If it hurts, take some ibuprophen. Maybe fish oil caps could reduce the inflammation in the long term.

    Hope it helps bro



    after taking a second look it looks like it could be a muscle called the infraspinatus; it's definitely this. I just checked the pain in the mirror and this has got to be the muscle I'm sure.
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    Infraspinatus is a rotator cuff muscle. You would probably know if you had torn it or anything. Just use NSAIDs and lightly move it through a range of motion. Might help to take some time off from any movements involving it.
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    This is the trigger point guys.
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    Originally Posted by agrier9 View Post

    after taking a second look it looks like it could be a muscle called the infraspinatus; it's definitely this. I just checked the pain in the mirror and this has got to be the muscle I'm sure.
    Well, the infraspinatus is one of the rotator cuff muscles.

    I am no specialist (yet lol), but a pain in the rotator cuff is usually cause by muscle imbalance. People who train always focus more on internal rotator muscles (chest and back) than on external rotator muscles (infraspinatus and teres minor). When the big muscles became stronger than the small (external rotators), it can cause some kind of strain or pulling or what ever. This is what you can experiment. Imagine tha your major pectoral is more strong and tight and he consistantly pull your humerus (arm bone). The infraspinatus is always stretched and tensed. Then come the pain.

    If I'm right. Stretch your chest and lats every day. Ibuprophen and ice can help to reduce the pain. Work your external rotators multiple times per week.

    If your shoulders have a tendency to roll forward...correct your posture and think about pulling your shoulders back. It should take some pressure off your infraspinatus.
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    ^ good advice. You can't work your rotators heavy though. If you are going for a PR on your rotator exercises you are full retard. Do light weight and work a good 20-30 reps per set.
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    Originally Posted by Saintsqc View Post
    Well, the infraspinatus is one of the rotator cuff muscles.

    I am no specialist (yet lol), but a pain in the rotator cuff is usually cause by muscle imbalance. People who train always focus more on internal rotator muscles (chest and back) than on external rotator muscles (infraspinatus and teres minor). When the big muscles became stronger than the small (external rotators), it can cause some kind of strain or pulling or what ever. This is what you can experiment. Imagine tha your major pectoral is more strong and tight and he consistantly pull your humerus (arm bone). The infraspinatus is always stretched and tensed. Then come the pain.

    If I'm right. Stretch your chest and lats every day. Ibuprophen and ice can help to reduce the pain. Work your external rotators multiple times per week.

    If your shoulders have a tendency to roll forward...correct your posture and think about pulling your shoulders back. It should take some pressure off your infraspinatus.
    You've hit the nail on the head. Whenever I roll my shoulders back it's instant relief. How would I work my external rotators?
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    Originally Posted by agrier9 View Post
    You've hit the nail on the head. Whenever I roll my shoulders back it's instant relief. How would I work my external rotators?
    http://www.exrx.net/WeightExercises/...lRotation.html
    http://www.exrx.net/WeightExercises/...lRotation.html
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    Thanks so much guys!!!!! hopefully I can get this under control now!!!!! I'm piecing the puzzle together now and can see why it would have started at work. Posture is horrible; most of the time I'm leaning over tables folding clothes. I work at abercrombie & fitch. It was really bad then. This could be because my shoulders aren't well enough balanced possibly. I'm going to try doing more core work as well to maybe straighten my posture. Spiderman I can't rep you yet I haven't given out enough reps since the last time I repped you but I will as soon as I can.
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  11. #11
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    External rotator muscles are worked during back work out. The lat pull the arm forward but also cause an internal rotation. To counter act the effect, external rotator muscles have to contract to keep the arm straigth. That's probably why it hurts after your back work out. Your infraspinatus is already fragile, if you put extra tension on it...the pain will show in no time.

    Backing off from upper training for some days is probably the way to go for a couple of days/weeks. Work on your external rotator a bit. The inflammation will reduce and you will be relieved from pain. Focus on your lower body. IMO, this is the way to go to get rid of the pain. You have to stretch your chest and your back and strengthen your external rotator...otherwise the pain will come back.

    Every serious gym trainee will have this kind of problem if they neglect their external rotators.
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  12. #12
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    Originally Posted by Saintsqc View Post
    External rotator muscles are worked during back work out. The lat pull the arm forward but also cause an internal rotation. To counter act the effect, external rotator muscles have to contract to keep the arm straigth. That's probably why it hurts after your back work out. Your infraspinatus is already fragile, if you put extra tension on it...the pain will show in no time.

    Backing off from upper training for some days is probably the way to go for a couple of days/weeks. Work on your external rotator a bit. The inflammation will reduce and you will be relieved from pain. Focus on your lower body. IMO, this is the way to go to get rid of the pain. You have to stretch your chest and your back and strengthen your external rotator...otherwise the pain will come back.

    Every serious gym trainee will have this kind of problem if they neglect their external rotators.
    Thanks so much you're a guru!!
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    Would core be a safe bet?
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    Originally Posted by agrier9 View Post
    Thanks so much you're a guru!!
    lol! Ill take that as a compliment a guess

    Originally Posted by agrier9 View Post
    Would core be a safe bet?
    What you mean by core? Do you mean training your abs and lower back? If so...absolutly. IMO, the pain you actually feel is cause by inflammation. Ice + massage + ibuprophen + rest will reduce the inflammation and thus the pain. Your infraspinatus will be recruited everytime there is a motion or a tension on your shoulders. If you put no tension on your shoulders, I dont see why there would be pain.
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    Originally Posted by Saintsqc View Post
    lol! Ill take that as a compliment a guess



    What you mean by core? Do you mean training your abs and lower back? If so...absolutly. IMO, the pain you actually feel is cause by inflammation. Ice + massage + ibuprophen + rest will reduce the inflammation and thus the pain. Your infraspinatus will be recruited everytime there is a motion or a tension on your shoulders. If you put no tension on your shoulders, I dont see why there would be pain.
    Awesome! I guess I'll have to deal with the pain while I strengthen my external rotators.
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