Tricep Stretch

The Triceps Stretch is a simple but effective exercise that helps stretch and increase the flexibility of the triceps , the muscles on the back of the upper arm. This stretch is ideal after workouts that involve pressing or arm strength exercises, as it helps reduce muscle stiffness and improve shoulder range of motion.

Correct Technique

How to perform the Triceps Stretch:

  1. Stand upright with your feet hip-width apart.
  2. Raise your right arm straight up and then bend it so that your hand moves down the back of your back.
  3. Use your left hand to gently push your right elbow toward your head to reinforce the stretch.
  4. Hold the position for 20-30 seconds before repeating on the other side.

Common Errors

  • Bend at the lower back: Make sure to keep your core active and your back straight while performing the stretch.
  • Too much pressure on the elbow: Avoid pulling too hard on the elbow so that the stretch remains comfortable and not painful.

Modifications and Variations

  • Support with a wall: If balance is challenging, you can perform the stretch while resting your back against a wall.
  • Deeper stretch: For a deeper version, try stretching your free arm up behind your back and grasping the other hand (Gomukhasana variation).

Repetitions and Sets

Hold the stretch for 20-30 seconds on each side, and repeat 2-3 times after training or as needed.

Breathing techniques

Breathe in deeply when you raise your arm, and breathe out when you hold the stretch. This helps to relax the muscles and strengthen the stretch.

Visual Tips and Angles

Watch this video for a demonstration of the Triceps Stretch:

The video provides a thorough guide on how to perform the Triceps Stretch safely and effectively.

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