Triceps stretch: Health Benefits, Type, How to stretch?

Triceps stretch is the best flexibility exercise you can try at home to improve the flexibility of the upper arm, This is easy to perform the home exercise you require to do at regular intervals with Biceps stretch and other flexibility exercises.

What is triceps stretch exercise?

Tricep stretch exercise is an arm-stretching method that targets the triceps brachii muscles on the backside of your arms. With proper stretching, tricep stretches can ready your upper arm muscles for weightlifting and cardio exercises and supports muscle recovery post-workout.

Benefits of doing triceps stretching

There are some benefits of performing triceps stretching, such as:

• Increase the range of motion of your arm and improve your flexibility.
• Tricep stretches can increase the blood flow in your arm and reduce soreness.
• Tricep stretches are better for your arm and shoulder health. By stretching your tricep muscles before doing upper body exercises, you can help to reduce the chance of a rotator cuff injury.
• It can prevent the tightness of muscles and loose connective tissues.
• You don’t need to use any equipment during stretching.

Types of triceps muscle stretching

There are some common types of muscle stretching are:

• Overhead triceps stretch
• Triceps towel stretch
• Horizontal stretch
• Leaning stretch
• Triceps pull-down
• Standing bench triceps stretching

Overhead triceps stretch

You can do this stretch while sitting or standing. This is self-stretching of triceps muscles.
To do this stretch: Raise your shoulders upward towards your ears and then push them down and back.
Extend your left arm to the ceiling, then do elbow bending so your left palm touches on the center of your back.
Use your right hand to firmly push your elbow in toward the center and down.
30 seconds hold and 3-4 repetitions on each side.

Triceps towel stretch

This stretch is slightly deeper than the overhead triceps stretch. You can use a towel or strap or a bar. During the stretch, open your chest and use your core muscles.
To do this stretch: The starting position is the standing position. now hold a towel in your left hand.
Bring your right elbow downward along your side body and reach your right hand upward to hold the end of the towel, keeping the back of your right hand against your back.
Draw your hands in opposite directions.

Horizontal stretch

This stretch is increases flexibility. You can perform it while standing or sitting.
To do this stretch: Bring your left arm across your body.
Slightly bend your elbow.
Use your right hand to support the movement as you press your left arm into your chest and over to the right.
30 seconds hold that stretch and do it 3-4 times on each side.

Leaning stretch

How to do this stretch – To perform this stretch you need a chair, couch, or bench — basically, something stable. This object needs for leaning.
Take a Kneeling position as far as possible away from the chair so you can forward lean without resting your head on a chair and your body should be parallel to the ground.
Put your elbows on the chair, above your head. Bending elbows supports you, and does not strain your lower back.
Look at the ground, your head, neck, and back in a line. Assure your elbow only body part which can touch the chair.
Guide your forearms towards the neck and place palms on the back of your neck.
Press upper body toward the ground while exhaling.
Hold this stretch for 30 seconds, then reverse the motion and back to a kneeling position. Repeat.

Triceps pull-down

How to do this stretch: Stand straight and your feet should be shoulder-width apart.
Grab one end of the resistance band with your left hand.
Place your left hand just below your shoulder level, firmly hold the resistance band.
Grasp the opposing end of the resistance band with your right hand. Place this hand at a level of your hip.
Inhale and stick your left hand against your chest throughout the motion.
During this inhale draw the band down towards the ground with your right hand, until the right arm is completely straight.
Pull the band as much as you can without snapping back and hold the position.
Exhale and slowly return your right arm to hip level, relieving the tension created by the resistance band.
Repeat and switch the arm.

Standing bench triceps stretching

How to do this stretch: Stand straight with your feet apart, your left leg should be straight and put behind your bent right leg.
Place your right elbow on the bench.
Breathe inhale as you incline towards the bench.
When inclining, apply some pressure to your right elbow and bent right leg.
Hold this position for 30 seconds.
Exhale as you drive away from the bench, correct your posture and return your right arm at its side.
Repeat this process on the other arm.
When you switch your arm, switch your legs too.

Common mistakes you need to avoid when performing tricep stretch

There are some common mistakes that you don’t make during stretch are:

• You’re not lowering enough – If you are not dipping lower to your body properly, your arms will not properly be contracted .so make sure to lower your body properly but don’t touch the ground.
• Keeping your elbows too far apart – Keep your elbows at a shoulder-width apart. Closer or wider than that can cause the injury.
• Pushing yourself up using your legs – This exercise targets your upper body, using your legs for that makes you delaying in your result.
• Too fast exercise – Don’t perform fast movement and give rest to muscles.
• Arm locking isn’t proper – Your arms are not locking properly making you less muscle stretching.
• Adding too much weight – Some people put weight on their legs while performing triceps dips. if you are a beginner then you take caution or not perform with weight.
• Repetitions aren’t enough – Performing 20 reps and 5 sets is the basic need. Anything less than this protocol will not give you any result.
• Not holding your position – When you are doing stretching, hold the position for a second or two.
• Not keeping your feet in a right position – You need to balance yourself during stretch so place your feet properly on the ground.
• Warm-up exercise necessary for triceps dips – Before you start triceps dips you need to do warm exercise of your arm.

Things you don’t perform on the stretching day

There are some matters you shouldn’t do on your stretching day are:

• Don’t start your workout with a weak motion.
• Remember, don’t forget an arms overhead movement.
• Don’t allow your elbows to dazzle.
• Never put your elbow down when performing kick-backs.
• Never turn down into a multi joint motion.
• Don’t lift a heavy weight which will lead to limiting your range of motion.
• Don’t perform triceps stretch immediately before chest or shoulder exercise.
• Don’t lock your elbows during stretching can cause damage to the joint.

Author: Nitesh Patel - Physiotherapist

Physiotherapist in Samarpan Physiotherapy Clinic Ahmedabad Bapunagar Amaraiwadi Vastral Mobile Physiotherapy Clinic Dr. Nitesh Patel ( Physiotherapist ) : Mo No : 09898607803