Star Exercise of the Week: Triceps Stretch

We use our triceps very often throughout the day, and sometimes they just need a good stretch! 

The triceps brachii is located on the back side of the upper arm. It consists of 3 heads: 

1. Long head 
2. Medial head 
3. Lateral head 

The proximal attachment points are at the humerus and scapula, whereas the distal attachment is at the ulna bone. 

You can stretch the triceps manually or using a tool, such as a StretchStrap. 

One important thing to keep in mind is that this is a more advanced stretch. The reason for this is because of the overhead position the stretching arm must be in. 

If you’re experiencing pain with overhead motions or are not able to reach higher than eye level, this may not be the best stretch for your to try.

Let’s take a look!

Step 1: Starting Position:

Manual Stretch:

• With the elbow bent, raise the arm overhead so that the elbow is pointing towards the ceiling.
• Grab the elbow with the opposite hand.

Stretch with a Strap:

• Hold the strap with the hand on the arm that will be stretched.
• Swing the strap around to your back side.
• The elbow should be bent, and the arm raised so that the elbow is pointing towards the ceiling.
• The opposite hand should be reaching behind the back to grab the strap as well.

Step 2: The Stretch:

Manual Stretch:

Stretch with a Strap:

• The hand behind the back pulls down on the strap, which should pull the raised arm back into a triceps stretch.
• Hold the stretch for at least 30 seconds or up to 1 minute, as tolerated.

Enjoy the stretch!