As a physical therapist for over a decade, I have extensive experience rehabilitating teres major and minor injuries. The most effective techniques are eccentric exercises with resistance bands to gradually build strength and range of motion. These small muscles are often strained from poor form during overhead lifts or repetitive motions. Patients report aching deep in the back of the arm, worse with activity. Rest, ice and physical therapy provide relief. Simple overhead stretches, wall pushups and chair dips increase flexibility and endurance to prevent re-injury. Start light, focus on form, and progress slowly as pain improves. With consistency, full recovery takes 4 to 6 weeks. Tears require rest, then guided physical therapy to identify movement patterns that led to injury and correct them. Gradually progress rotator cuff exercises, adding weight and difficulty. Mobility exercises, especially cross-body stretches, improve shoulder health and prevent future injury. Shoulder injuries are common but recoverable. Find an experienced physical therapist, commit to gradual progression, and stay consistent. Recovery and prevention are absolutely possible with the proper techniques and diligence.