How To Do A Proper Triceps Stretch
If you are like many people, you probably neglect adding a good triceps stretch to your workout routine. Is this because you don't feel as though it is necessary or do you just not know how? Whether you are lifting weights, skiing down the slopes all day or practicing yoga, your triceps are just as prone to injury as any other part of your body. Not to mention, even people who sit in a cubicle staring at a computer all day can find relief in the tension that builds up in their shoulders by stretching out their triceps.
A triceps injury can be quite a serious matter. It occurs when the muscle is either not prepared to work or placed under too much pressure. It can also be the result of a repetitive movement like throwing or chopping wood so even if you are doing chores around your home or yard, take the time to do a quick triceps stretch.
This is the most common triceps stretch that is simple to do yet very effective.
- Stand straight with your legs about as wide as your shoulders.
- Bend your left arm at your elbow and try to touch your left shoulder blade with the tips of your fingers.
- Use your right hand to offer support at the front of your left elbow and gently pull to increase the amount of tension that is being placed on the muscle in your left arm.
- Hold for 30 seconds and then repeat on your right arm.
This is a more advanced triceps stretch and should definitely be done if you know you are about to really give the muscle a solid workout.
- Take your left arm and bend it at the elbow. Reach over head and aim to touch your fingertips to your shoulder blade like you did in the last exercise.
- Now, take your right arm and bend it, reaching behind your back. Make sure that the palm of your hand is facing behind you.
- Join your hands together behind your back in a monkey grip.
- Hold this for 30 seconds and switch sides. This stretch is really only recommended if you are flexible. Never try to force it or have someone else pull your arms together or you can end up with a pretty serious and painful injury.
- Stand with your left side directly next to a wall.
- Lift your left arm up and rest your elbow against the wall at a slight angle.
- Lean towards the wall very slightly and feel the left triceps stretch out.
- Hold for 30 seconds and switch sides.
One of the man reasons you need to stretch these muscles out is so that you can avoid triceps tendonitis. This is a really painful condition that can put you out of commission for any activity that requires the use of your arms for awhile. Triceps tendonitis is the inflammation of the tendon that runs from your elbow to your upper arm.
This condition needs to be diagnosed by a medical professional but if you have swelling near the back part of your elbow or any bruising along the back of your arm, there is a good chance that you have triceps tendonitis.
Triceps Injury Treatment
There are some severe triceps injuries that cannot be cured so it is crucial that you discontinue whatever activity and are doing at the first sign of pain. It is always better to be safe, even with something minor because you could aggravate the injury into something much more severe.
- Ice – Always apply an ice pack right way to reduce swelling.
- Medication – An anti-inflammatory medication such as ibuprofen will help with both the swelling and the pain.
- Brace – There are braces that are available that wrap around your triceps to provide support.
- Surgery – If you rupture the triceps tendon, surgery and rehabilitation may be necessary. The easiest way to prevent this is by adding a triceps stretch to your daily routine.