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Instructions
- Stand upright and raise one arm overhead.
- Bend the elbow to let your hand drop behind your upper back.
- Use the opposite hand to gently press on the bent elbow to deepen the stretch.
- Keep your head neutral and avoid arching the back.
- Hold the stretch and breathe deeply.
Technical Tips
- Avoid flaring the elbow outward; keep it close to the head.
- Engage your core to avoid leaning or overextending the spine.
- Do not apply excessive pressure on the elbow joint.
Breathing Tips
- Inhale deeply as you raise your arm.
- Exhale as you enter the stretch.
- Maintain slow, steady breathing throughout the hold.
Medical restrictions
- Avoid if you have rotator cuff injuries or shoulder instability.
- Use caution with elbow or cervical spine issues.
- Stop if you feel nerve tingling or joint pain.
Description
The Overhead Triceps Stretch is a fundamental flexibility exercise targeting the long head of the triceps brachii. Performed by raising one arm overhead and bending the elbow so the hand reaches down the upper back, this movement gently elongates the triceps and opens up the shoulder. Often used in fitness, yoga, and rehabilitation settings, this stretch is ideal for enhancing arm mobility, reducing post-workout tightness, and preventing overuse injuries. It is especially beneficial for athletes and individuals performing frequent pushing or overhead activities. With no equipment required, it can be done anywhere and easily integrated into warm-up or cooldown routines to support long-term shoulder and upper-arm health.
How do I properly stretch my triceps overhead?
Raise one arm, bend the elbow so the hand touches your upper back, and use the opposite hand to gently push the elbow inward while keeping the spine neutral and breathing steadily.
What muscles are stretched in the overhead triceps stretch?
Primarily the triceps, especially the long head, with secondary benefits to the lats and shoulder stabilizers depending on posture and flexibility.
Is the overhead triceps stretch safe for shoulder pain?
It can be safe if done gently, but individuals with shoulder impingement or rotator cuff issues should consult a professional before performing this stretch.
Can I do the overhead triceps stretch every day?
Yes, this stretch is low-impact and can be safely performed daily to maintain flexibility and shoulder mobility.