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Instructions
- Stand or kneel upright with your back straight.
- Raise one arm overhead and bend the elbow to bring the hand down your upper back.
- Use the opposite hand to gently pull the bent elbow for a deeper stretch.
- Hold the position for the desired duration.
- Switch sides and repeat.
Technical Tips
- Keep your back upright and avoid arching.
- Ensure the stretching arm is close to your head.
- Do not force the stretch; apply gentle pressure.
Breathing Tips
- Inhale deeply before starting the stretch.
- Exhale slowly as you deepen the stretch.
- Breathe calmly and evenly throughout the hold.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injury
- Elbow tendonitis
The Triceps Stretch is a simple yet highly effective flexibility exercise that targets the back of the upper arm. Typically performed in a standing or kneeling position, this stretch involves raising one arm overhead and bending it behind the neck while using the opposite hand to gently increase the stretch. It is ideal for loosening tight triceps and improving range of motion in the shoulders, especially after strength training or prolonged periods of arm use. This stretch not only aids in muscular recovery but also promotes joint mobility and posture alignment. As a bodyweight-only exercise, it can be performed anywhere, making it highly accessible and beneficial for athletes, office workers, and anyone seeking improved upper body flexibility.
How long should I hold a triceps stretch?
For optimal flexibility benefits, hold the triceps stretch for 15 to 30 seconds per side, repeating 2 to 3 times.
Can I do the triceps stretch every day?
Yes, the triceps stretch is gentle enough for daily use and can help maintain or improve shoulder and arm mobility over time.
Why do my shoulders feel tight during a triceps stretch?
Tight shoulders during a triceps stretch may indicate limited shoulder mobility or muscle stiffness, often due to prolonged sitting or lack of stretching.
Is the triceps stretch safe for beginners?
Yes, the triceps stretch is a beginner-friendly exercise that requires no equipment and can be performed safely with proper form.