Triceps stretches are arm stretches that work the large muscles at the back of your upper arms. These muscles are used for elbow extension and to stabilize the shoulder.
The triceps work with the biceps to perform most strong forearm movements. They’re one of the most important muscles for developing upper body strength, which is especially important as you age.
Triceps stretches increase flexibility and can help prevent injuries.
Always stretch to the degree that is comfortable without going beyond your limits. This will help you gain the most benefits and prevent injury. It’s also important to warm up and loosen your muscles before stretching them.
Try a simple, gentle warmup for 5 to 10 minutes before you begin stretching. This can consist of a brisk walk, light jog, or jumping jacks to get your muscles warm and your heart pumping.
Stretching can be done on its own or before or after athletic activity. Keep your breath smooth and natural throughout your routine and avoid bouncing.
Here are four triceps stretches you can try at home.
1. Overhead triceps stretch
You can do the overhead triceps stretch while standing or sitting.
2. Triceps towel stretch
This stretch is a bit deeper than the overhead triceps stretch. You can use a bar or strap in place of a towel. During the stretch, open your chest and engage your core muscles.
3. Horizontal stretch
This stretch helps to increase flexibility. You can do it while standing or sitting.
4. Dynamic triceps warmup
While these movements aren’t technically a stretch, they’re a useful warmup that will help loosen your triceps.
These stretches can be used to help relieve muscle tension and aid in injury recovery. Triceps stretches improve flexibility, lengthen muscles, and increase range of motion.
Plus, they can help to prevent tight muscles, loosen connective tissue, and boost circulation, all while using no or minimal equipment.
If you wish to focus on building strength, incorporate some triceps exercises. Triceps strength is useful in pushing and throwing movements, and athletic activities.
Triceps stretches can help to relieve pain and discomfort. However, you shouldn’t do these stretches if you have serious pain or concerns about your bones or joints.
If you’ve had a recent injury, wait until you’re nearly recovered to start the stretches. Stop immediately if you feel any pain during or after these stretches. Build up slowly, especially if you aren’t usually physically active or have any concerns with your neck, shoulders, or arms.
Talk to your doctor if you have any injuries or health concerns that are affected by triceps stretches or if you’re using the stretches for specific healing purposes.
Likewise, you may want to enlist the support of a fitness expert if you would like to tailor your exercise routine to your individual needs.
A fitness expert will be able to help you put together a program and make sure you’re doing all of the components correctly, which can be immensely beneficial. Consider booking a few one-on-one sessions, at least in the initial stages.
Take the time to do triceps stretches to increase your strength, flexibility, and range of motion. These simple stretches can be done at any time and can be worked into your day in short periods of time.
Talk to your doctor before starting an exercise program, especially if you have any physical concerns that may be affected. Build up slowly and always work within your limits. Over time, you will see benefits in your daily life and athletic performance.