Easy Triceps Stretch To Do At Home

Step 1  

With your arms overhead, hold the elbow of one arm.

Step 2

Gently pull the elbow behind your head, creating a stretch.  Remember to breath. Hold stretch for 10 to 15 seconds.

Step 3

Remember to stretch both sides.

Step 4

With every stretch the Range of Motion should increase.  If tightness continues try a PNF (Proprioceptive Neuromuscular Facilitation) stretch. Move “stretching side” elbow into opposite hand, which will resist causing an Isometric Contraction (contraction where no movement occurs), use only 10% of strength while contracting.  Hold this contraction for approximately 5 seconds.  After relaxing a moment, provide a gentle stretch behind head until you feel a mild stretch in back of your upper arm.

Step 5

To increase tension stretch, laterally bend at hips.

Common mistakes to avoid while stretching triceps

It’s important to perform these stretches in moderation and comfortably, to avoid:

• Overdoing it: stop in case you feel any pain, and bear in mind that a gentle stretch is more effective than a forced one.
• Rounding your back: Keep your back straight to avoid putting strain on your spine.
• Locking your elbow: Keep a slight bend in your elbow to avoid potential injury.

How often should I stretch my triceps?

Ideally, stretch your triceps daily, especially if you engage in activities that involve repetitive arm movements. Whenever you feel fatigue in your triceps, a stretch can be beneficial.

Wrapping Up

Other DIY Stretch Tutorials from La’ James International College

Explore additional DIY stretch tutorials crafted by students and instructors at La’ James International College. They are ideal for everyone living a sedentary lifestyle with repetitive body movements:

• DIY Thumb Pain Massage
• DIY Desk Stretches