大圆肌怎么了

Teres Major

Teres major

腋后/肩胛下角少见

这块肌肉是什么

连接肩胛骨下角与肱骨，协助背阔肌完成手臂内收和内旋，功能上常与背阔肌协同。

为什么会不舒服

大量引体向上或划船训练后延迟性酸痛；肩关节受伤后的代偿性紧张；圆肩使其持续短缩。

常见不适表现

腋窝后方和肩胛骨下角处的酸痛；手臂上举时肩后疼痛；过度内旋动作后酸胀。

缓解方法

手臂上举过顶拉伸（感受腋后牵拉感）；泡沫轴滚压腋后区；减少引体向上训练量；改善圆肩姿势。

在三维人体上查看大圆肌

相邻的肌肉

Teres major

Behind the armpit / lower corner of the shoulder blade · Uncommon

What this muscle is

From the lower corner of the scapula to the humerus. It helps latissimus dorsi pull the arm in and rotate it inward, and the two usually work together.

Why it gets uncomfortable

Delayed soreness after a lot of pull-ups or rows; tightness that fills in after a shoulder injury; rounded shoulders keep it shortened.

How it usually feels

An ache behind the armpit and at the lower corner of the scapula; pain at the back of the shoulder when the arm goes up; a sore, full feeling after a lot of inward rotation.

What helps

Reach the arm overhead and feel the pull behind the armpit. Roll the area behind the armpit with a foam roller. Do fewer pull-ups. Ease rounded shoulders.

本内容为运动健康科普，仅供参考，不构成医疗建议；不适持续或加重请及时就医。 General movement and health information, not medical advice. See a doctor if it continues or gets worse.