Stretching the triceps

This exercise will help you to stretch the “three headed muscle of the arm” (m. triceps brachii), which will help you to release the shoulder and elbow joint.

Goal of the exercise:

  • Stretching the three headed muscle of the arm
  • Increased movement range in the shoulder and elbow joint
Default position
  • Stand up into a straight posture, or sit on a chair keeping your back straight
  • Lift up the arm you want to stretch as high as you can and bend it in your elbow, so the hand is directing behind your back
  • With your other hand hold the elbow of the stretched arm
Phase 1
  • Slightly press your elbow down, so you would feel a pressure in the shoulder
  • Press the elbow for 5-7 seconds against the hand
  • Take a deep breath
  • With exhale release the pressure and push the elbow down again
  • Breath freely and wait for the stretch and relief (approx. 30-60 seconds)
  • Repeat 3 times
Exercise video tutorial

Common mistakes

  • Bowing down
  • Holding breath
  • There is no pressure in the elbow against the hand
  • The released pressure is not done with exhale
  • Bending the cervical spine, not keeping a straight posture

How often to exercise

  • In case you have problems in the shoulder or elbow area, you can exercise daily
  • Exercise after physical activity (tennis, volleyball, skiing etc…)

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