Triceps stretch

Stretches To Relieve Sore Arms

Triceps stretch

Accomplishing a fitness goal takes dedication, commitment and hard work. To get the results that you want you have to eat the right foods on the right schedule and you have to maintain a regular workout routine that includes cardio, strength and flexibility training.

Working out and eating well must become an integral part of your life, because being fit is a lifestyle not a destination.

Injuries do happen and soreness does occur though and when these situations are threatening your success, you should know these stretches to relieve sore arms.

Relieve Sore Shoulders

In order to relieve sore arms and shoulders sit or stand straight up and cup your left elbow with your right hand.

Lift your left elbow and gently pull it across your chest towards the right side of your body, while keeping your back in alignment with the rest of your body.

Hold this position for thirty seconds, you should feel a bit of tension in your left shoulder. Slowly remove the hold and allow your shoulders an opportunity to relax. Repeat the process with your right arm.

In order to achieve the maximum stretch and relieve sore arms this stretch should be completed for no less than ten repetitions on each arm.

Relieve Sore Triceps

To relieve sore arms and triceps sit or stand straight up and lift your left arm above your head. Bend it so that your left hand is behind your head and reaching down towards your back.

With your right hand, gently pull back against your left elbow. While you hold this position for thirty seconds you should feel a your left tricep stretching. Slowly remove this hold and allow your arms an opportunity to relax.

Repeat these moves with the right arm.

To relieve sore arms and triceps these stretches should be done at least ten times per arm.

Relieve Sore Biceps

Your biceps tend to do a bit more heavy lifting than your triceps and therefore may be more used to it causing less tension. But they can still become sore and to relieve the soreness there is a very simple but effective solution.

To complete this stretch begin with both of your arms out on each side so that they are level with your shoulder. Begin with your palms facing forward and slowly rotate your arms until your palms are facing behind you. Do not lower your arms during this exercise.

You should feel a stretching in both biceps although it is not uncommon for one side to stretch deeper than the other. Hold this position for thirty seconds and then allow your arms to relax.

Complete at least ten sets of this stretch in order to relieve sore arms caused by tension in your bicep.

Relieve Sore Forearms

Until a problem occurs, forearms are often forgotten about as an area that can hold tension and thus needs to be stretched. That’s why it’s so important to stretch your forearms before anything happens, so that no injuries occur. To relieve sore arms caused by your forearm try this stretch. Start by extending your left arm out in front of you with your palm facing down.

Bend your wrist back towards you and use your right hand to pull against your hand to increase the stretch on your forearm flexor. Hold for thirty seconds before releasing. Next bend your wrist down towards the floor and use your right hand to pull against your hand to increase the stretch on your forearm extensor.Hold this for thirty seconds and then allow your arm to relax.

Repeat with your right forearm.

To make sure to get a good stretch and relieve sore arms caused by your forearms make sure to complete this set of stretching at least ten times.

The Isolator Lifting Straps And Cuff Edition

The Isolator lifting straps and Cuff Edition were created to isolate specific muscle groups and take away from the force presented on secondary muscles.

They work by taking your hands and wrists the workout equation and placing all of the focus directly on your forearms, biceps, triceps or shoulders so that you are able to achieve maximum results without exerting maximum effort.

Learn more about the Isolator lifting straps and Cuff Edition to see how they can help you achieve your fitness goals faster, with less risk of soreness or injury.

The post Stretches To Relieve Sore Arms appeared first on ISOLATOR FITNESS BLOG.


Shoulder Stretching

Triceps stretch

Shoulder stretching exercises, including anterior shoulder stretch, chest stretch, triceps stretch, and latissimus dorsi stretch, as well as partner-assisted exercises which can increase a range of motion still further in the shoulder joints.

Anterior Shoulder Stretch

Stretching the front part of the shoulder and chest muscles can help to improve posture. There are a number of ways of stretching the muscles at the front of the shoulder.

Stand upright with the back straight. Clasp your hands behind your back. Slowly lift your hands away from the back and up towards the ceiling. Hold for between 10 and 30 seconds.


  • Place the palms of your hands on your lower back.
  • Try to bring your elbows together behind your back.  

Muscles Stretched

  • Anterior Deltoid.
  • Pectoralis Major

Anterior Shoulder Stretch II

Using furniture, doorways and other equipment can be very useful to provide an effective stretch. Just make sure it’s sturdy first!

Place one hand on the top of a doorframe (or something similar if you can’t reach). Keep the elbow straight. Take one step forward and lean forwards until you can feel a stretch. Hold for between 10 and 30 seconds.


  • If you can’t quite reach, use the highest point you can reach.
  • Anterior Shoulder Stretch I.

Muscles Stretched

  • Anterior Deltoid.
  • Pectoralis Major.

Chest Stretch

Stretching the chest muscles, especially pectoralis minor can be beneficial in improving posture of the upper back and shoulder girdle.

Stand in a doorway or next to a wall. Bend the arm being stretched and place the forearm flat against the wall or door frame. Step forwards and rotate your body away from your outstretched arm. Hold for between 10 and 30 seconds.

Muscles Stretched

  • Pectoralis Major.
  • Pectoralis Minor.

Chest Stretch with a Partner

Getting a partner to pull the arms back gently can be an effective way of stretching the chest. Just make sure you communicate and let them know when you can feel a gentle stretch.

Hold your arms out behind you, parallel to the floor. Your partner should be standing behind you and holding your lower arms. Get your partner to gently apply pressure as if trying to push your wrists together. Hold for between 10 and 30 seconds.


Muscles Stretched

  • Pectoralis Major.
  • Pectoralis Minor.

Triceps Stretch

The muscles of the arm including the Triceps are often overlooked when it comes to a stretching routine. Stretching the Triceps especially after a weights workout can help reduce DOMS.

Place your hand on your upper back with the elbow bend towards the ceiling. Use your other hand to pull the elbow towards your head. Hold for between 10 and 30 seconds.


  • Hold a towel in the hand of the arm being stretched and bring it into the position above so that the towel is hanging behind your back.
  • Bring the other hand behind you at waist height and pull down on the towel.

Muscles Stretched

Latissimus Dorsi Stretch

The lats are regularly left stretching routines, however, all it takes is a simple stretch this or kneeling on the floor.

Stand upright with your arms above your head.Reach up as high as possible. Hold for between 10 and 30 seconds.


  • Perform one arm at a time.
  • Latissimus Dorsi Stretch II.

Muscles Stretched

Posterior Shoulder Stretch

Stretching the back of the shoulder can be effective in rotator cuff injuries and also when the muscles of the upper back and neck are tight.

Stand upright and cross one arm across your body. Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder. Hold for between 10 and 30 seconds.


  • Bend the elbow of the arm being stretched.

Muscles Stretched

  • Posterior Deltoid.
  • Supraspinatus.
  • Infraspinatus.
  • Rhomboids.

Posterior Shoulder Stretch II

This stretch is great for rotator cuff injuries and can be also be performed before exercise, especially if throwing is involved.

Stand with your hand on the middle of your back and the elbow pointing out. Use the other hand to pull the elbow forwards. Make sure you keep your backhand still. Hold for between 10 and 30 seconds.


Muscles Stretched

  • Supraspinatus.
  • Infraspinatus.

External Rotation Stretch

The muscles of the rotator cuff such as subscapularis should be stretched prior to activities involving overhead movements such as throwing and racket sports.

Lay on your back with your shoulder abducted to 90 degrees and elbow flexed to 90 degrees. Get a partner to externally rotate your shoulder, ie. push the fist backward towards the floor. Make sure they support the upper arm at the elbow. Hold for between 10 and 30 seconds.


  • If you don’t have a partner to help, stand with your back against a wall.
  • With the arm in the same position trying to touch the fist on the wall.
  • When this is easy, move forwards slightly to allow more movement.
  • Don’t lean back!

Muscles Stretched

  • Subscapularis.
  • Teres Major.

Supraspinatus Stretch

Stretching the supraspinatus and other rotator cuff muscles is important in throwing and other overhead activities such as badminton. These muscles are often overlooked and frequently injured.

Place your hands on your hips and move the elbows forwards. Don’t move your hands, just your elbows! Hold for between 10 and 30 seconds.


  • Posterior shoulder stretch II.

Muscles Stretched

Assisted tricep stretch

The assisted triceps stretch aims to stretch the triceps brachii muscle with assistance from a therapist.

The therapist supports the elbow and holds the wrist with the other hand. The hand is moved towards the shoulder until a stretch is felt by the athlete.

Muscles stretched

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Three Ways to perform Triceps Stretch

Triceps stretch

Triceps stretch is an important stretching exercise to maintain elbow range of motion as well as the flexibility of the triceps muscles. There are a few different ways to stretch this muscle.

Triceps is a muscle that makes up back of your arm. This muscle straightens the elbow. When you are doing push-ups, planks or just standing from a sitting position with pushing your arms, you are using this important muscle of your arm.

Many times, people are so concentrating on biceps and that “v” look of arms, while building their muscles, they totally forgot this key muscle on the back of the arm. This causes muscle imbalances and invites a lot of pain as well as injury.

Along with the strengthening of the muscle, stretching is also crucial.

Anatomy of Triceps:

As the name suggests, triceps has three different heads of origin. It originates from the scapula, and two parts originate from the shaft of the humerus. This muscle inserts on the olecranon process of Ulna. It gets its nerve supply from the Radial nerve.

The action of Triceps:

As mentioned earlier, triceps is the main elbow extensor. It also retracts the scapula. The triceps muscle is the main antagonist of the biceps muscle. And so, it acts as a shoulder and elbow stabilizer.

How to Stretch the Triceps muscle:

Below are a few different ways to stretch this muscle.

  1. Horizontal triceps stretch:

Let’s say you want to stretch your right side triceps, as shown in the picture below. Stand with feet shoulder-width apart. Bring your right arm across your body with the elbow extended (straight). Hold the right elbow with a left hand, and gently press it inwards till you feel stretch on the back of your right arm.

You should hold to the position where you feel bearable, gentle stretch for 45 to 60 seconds and repeat it three times.

Repeat on the other side.

2. Overhead triceps stretch:

As shown in the figure, bring your right hand over the head as if you are trying to touch the left shoulder blade. Keep the right elbow bend. Gently with left-hand press the right elbow towards the left side till you feel a bearable stretch on the back of your right arm.

Hold on to this gentle stretch for 45 to 60 seconds and repeat it 3 times on the same side.

Repeat the same on the left side.

3. Towel triceps stretch:

This is a slightly modified stretch of overhead stretch discussed above. This can also act as a range of motion, flexibility exercise.

If you are stretching right side triceps, hold on to a towel on the right side. You want to bring the right shoulder up as shown in the picture below with the towel in your head. Bring your left arm behind the back and catch the towel. Try to pull the towel in a downward direction with your left hand in order to feel the stretch on the right side.

This method is helpful in people who have less range of motion on the shoulder, or unable to bring the shoulder on the opposite side. the key part is to be able to bring the opposite shoulder on the back (rotation of the shoulder).

Here is a print out version of triceps stretch.


Stretches Before Exercise

Triceps stretch

Stretches before exercise for seniors and the elderly are vital in any older adult program. A good warm up will prepare your body for exercise by increasing your circulation and helping the delivery of oxygen to muscles and the brain.

It will increase your body temperature which makes your muscles more elastic and supportive of elongation.

Below are some excellent stretches before exercise for the upper body the triceps stretch. Try some of these stretches during or after your exercise session.

Purpose of this exercise

Stretches the shoulder and triceps. Improves the mobility of your upper arm and shoulder.

Step 1

Sit in a chair while extending your left arm with your palm up.

Step 2

Bring your left arm overhead and pat yourself on the back. For doing a great job of course!

Step 3

Bring your right hand to your left elbow. Gently press the elbow back until a stretch is felt. Hold for 10 to 15 seconds. Repeat with the other arm.


Breathe normally during the stretch, in through the nose and out through the mouth.


Keep your back straight during the exercise. Tuck your chin, as if to make a “double chin”. Tighten your stomach muscles.

Take it up a notch

While holding your left elbow with your right hand in step 3, increase the stretch by simultaneously raising your right elbow.

More Upper Body Flexibility Exercises

FIRST: Make sure to sign up for my Eldergym® Senior Fitness Newsletter to make the most of these exercises and receive my free 4 week exercise program!

1. Shoulder And Upper Back Stretch

  • Shoulder stretches to increases your shoulder and scapular range of motion.
  • Stretches your chest and shoulder.
  • Will make it easier to reach to that high shelf in your kitchen.

2. Shoulder Rolls

  • Improve the range of motion in your shoulder and upper back region with these stretching routines.
  • Will assist in keeping your rib muscles flexible.
  • Help in activities reaching up to a high shelf or across the table at dinner.

3. Neck Side Stretch

  • Improve the range of motion in your neck and upper back with these good stretching exercises.
  • Helps with those everyday movements you need to do looking under the bed for that other shoe!

4.Neck Rotation

  • Improve the range of motion in our neck with these neck stretches.
  • Help stretch the upper back and scapular muscles.

5. Shoulder Circles

  • Improve the range of motion of your shoulders and upper back with these types of stretching.
  • Helps increase flexibility in your chest and lungs.

6. Shoulder Stretch

  • Helps stretch our shoulder, scapula and supporting muscles and joints.
  • Improves our reaching ability especially across the body for these benefits of stretching.

7. Chest Stretch

  • Stretches the chest and shoulders with these chest exercises.
  • Improves posture and lung functioning.

8. Overhead Reach

  • Increase the range of motion in your shoulder and upper back with these arm stretches.
  • Help improve your ability to reach, as in getting a pan the cabinet or ice cream the freezer.

9. Reach Back

  • Improve your ability to reach behind as in reaching back to hold on to an armrest before sitting down.
  • Increase the range of motion of your shoulders and stretches your chest muscles with these arm exercises.

10. Triceps Stretch

  • Stretches the shoulder and triceps with these stretches before exercise.
  • Improves the mobility of your upper arm and shoulder.

11. Hand Stretch

  • Increase the flexibility and range of motion of your hand and fingers with these hand exercises.
  • Warms up your hand to prepare for the activity of the day.

12. Arm Raises

  • Improves the range of motion of your shoulders with these muscle stretching exercises.
  • Strengthens your arm for activities that require overhead reach up to a shelf or pulling the light cord in the basement.

Resources Family Caregivers


Tricep Stretches: 4 Stretches, Benefits, and More

Triceps stretch
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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.

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1. Overhead triceps stretch

You can do the overhead triceps stretch while standing or sitting.

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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.

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3. Horizontal stretch

This stretch helps to increase flexibility. You can do it while standing or sitting.

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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.

wise, you may want to enlist the support of a fitness expert if you would 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.


Your triceps are the largest muscle in your arm—here’s how to stretch ’em

Triceps stretch

I learned a surprising piece of trivia during a workout the other day: Your triceps are the largest muscle in your arm. The many people who I relayed the message to were shocked—most people think that biceps are the headliners, but nope.

Considering that my triceps are still sore, two days later, I wondered what kinds of stretches could give my arms some love.

I tried the one triceps stretch that I know of—the one where you reach one elbow up over your head with your hand down to your shoulder blades, using your other hand to pull it deeper—but it’s not doing this muscle soreness any justice.

“I always tell my patients it’s important to move and loosen up prior to exercise, in particular with muscles such as the triceps,” says celebrity physical therapist, Karen Joubert, PT of Joubert PT in Beverly Hills. If you’re anything me and get super sore if you space your arm workouts too far apart, you’ll appreciate these gooey, tricep-opening stretches, courtesy of the pros.

Four tricep stretches to try now

1. Foam roll it out: I’ve never foam rolled my arm muscles, which is a mistake. Corinne Croce, DPT and co-founder of Body Evolved, says foam rolling your triceps is really good for stretching them out.

“Begin by lying on the ground on your back with the foam roller lying parallel to the body,” she says. “Begin stretching the tricep by extending the arm completely straight and placing the back section of the upper arm on the foam roller—think closer to the back side of the armpit.

Keep the body parallel to the foam roller throughout the entire drill.” Once everything’s in place, apply pressure as you slowly move through different angles up and down, side to side. Do this for about two minutes.

“As tissue movement improves, increase the intensity by bending and reaching your elbow behind your head while foam rolling,” she says.

2. Behind-the-head towel reach: This one’s kind of that basic triceps stretch everyone knows about, but the towel helps to deepen it. “Raise one arm with a towel in your hand above the head and bend the elbow as if reaching down to the back of the neck,” says Croce.

“Let the towel drop down the back, and reach your other arm on the opposite side from below behind the back and reach up to grab the towel.” Your lower hand should gently pull the towel to increase the stretch—go slow and hold for 30 seconds, and repeat four times for two full minutes.

Then switch sides.

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3. Triceps kickbacks: “If done properly, you should feel the triceps warming up,” says Dr. Joubert, who recommends doing these without any weight to open the muscles up. “Bend and straighten your arms at the same time.”

4. Straight-arm stretch: Place one straight arm across your chest, and grab it to gently stretch it across with the help of your other arm, according to Dr. Joubert.

Also useful: These five exercises for neck stiffness, and this roundup of hip stretches for runners that’ll get you loosened up for your workout. 


Top 10 Tricep Stretches You Should Be Doing : Workout Routine

Triceps stretch

If you’re the type of person who tends to quickly jump into your workout without first warming up, you need to add stretching to your routine.

No matter what muscle you are working out, you should spend a little time limbering up before, during, and after your workout. Tight muscles are more ly to get injured and do not allow you to get the best possible performance your workout.

And if you do get insured, well you will be doing more harm to your body – the complete opposite of what you intend to do in the first place.

Your triceps are any other muscle in your body that needs to be stretched before working out. While it might be easy to skip stretching this muscle and focus on other exercises that warm up your shoulders or chest, you need to make sure you include some motions in your routine that directly target your triceps.

Your triceps are a muscle that includes three different “heads” in your upper arms that run from your shoulders to your elbows. They are on the opposite side of your biceps and work with your biceps to help extend and retract your forearm. Your triceps also play the important role of stabilizing your shoulder joint and straightening your elbow.

Your triceps are necessary muscles that have a huge part in building your upper body strength. Most upper body workouts, even those that focus primarily on the chest, shoulders, or biceps, require the use of your triceps as well.

You need to make sure that your triceps are warmed up and stretched before you do any type of upper body workout.

Since your triceps play a key role in moving your elbows and shoulders, you need to make sure they are prepared to give you the mobility you need while you work out.

If you do not warm up and stretch your triceps beforehand, then you may end up doing damage that will keep you from completing other parts of your workout. This, of course, would be no good, especially if you have specific goals in mind. 

Luckily, we have done the hard work for you. Today, we are going to take a look at some of the top triceps stretches that you can try out before you start your workout routine. The different stretches we have outlined below will give you the change to vary your workout routine so that you warm up will without getting bored.

This motion is one of the most popular triceps stretches and is easy to do anywhere.

Start by standing up straight with your body straight and in-line. Lift one of your arms straight up before bending it backward at your elbow.

Your palm should be flat against your back, and your shoulders should not be hunched over. Place your stationary arm's hand on your elbow and push your stretching arm down while also pushing it towards your head.

Hold this for about 10 seconds before switching sides and repeating the motion on the other arm.

If you want to give your triceps an even deeper stretch, add a towel into the picture.

Just the normal behind-the-head stretch, start by standing and raising your arm above your head. Except, this time you need to be holding a small towel.

Bend your arm backward and allow the towel to hang behind your back. With your other arm, grab the bottom end of the towel by bending your elbow.

Pull with the arm on the bottom of the towel to give your triceps a good stretch. Hold this position before switching sides.

The towel acts as a force of resistance that allows you to penetrate deeper into the muscle. This will allow you to really feel stretched out and limber before you start your workout. 

Stand straight and extend your arms straight above your head with your hands clasped. Bend your elbows backward and touch your back. Reach as far as you can until you feel the stretch, and then hold for 30 seconds.  

Holing the stretch is important as this is what allows your muscles to really stretch out. Do this motion a couple of times with breaks in between each rep. 

Foam rollers are not just great for keeping sore spots after a workout at bay. Foam rollers are super beneficial especially if you are looking to use it for stretching purposes. If you struggle with shoulder pain or have ever had a shoulder injury, it might be difficult for you to just bend your arm behind your back. For this stretch, you will need a foam roller.

Start by placing your foam roller on the ground. Lay flat on top of it with the roller located just below your shoulders on the top of your back. Your head and upper body should be lifted off the ground. Lift your arms up on each side with your arms bent at the elbow. Grab one arm with the other at either the forearm or the elbow and pull it back towards the opposite shoulder.

This is another simple, popular exercise that stretches your triceps in a different way than when you put it behind your head.

Once again, start in a standing position with your feet shoulder-width apart. Hold your arm out directly in front of you.

With the other hand that it is not in the stretch, grab your elbow and pull it towards the opposite shoulder until you can feel the slight pressure.

Your arm should be in a straight horizontal line across your chest.  Hold this position for about 10 seconds, and then switch sides.

For this stretch, you will need a low chair or another similar object. You should try to find a chair or object with padding for your elbows.

Start this exercise by kneeling with your knees firmly planted into the ground a little less than a foot away from the chair. From this position, Lean forward until you can rest your elbows on top of the chair. Bend your elbows so that your arms bend upwards. Clasp your hands together and allow the chair to support your weight.

Look downwards and make sure your neck is in-line with your back. Don’t let your head touch the chair; only your elbows should be touching. Bring both your arms back behind your head, and place your hands on your lower neck. Push your chest towards the floor to feel the stretch and hold for about 30 seconds.

You will need to grab a resistance band for this triceps stretch. This exercise involves moving your arms back and forth and is a good choice for increasing blood flow to your triceps.  

Start by holding the resistance band in each hand and hang it in front of you with the band on the ground. Step onto the resistance band’s center with your feet slightly apart. Still holding the band, raise both of your arms to the ceiling and bend your elbows backward.

From this position, slowly straighten your arms back to the ceiling. Continue to go back and forth between these two positions for about 30 seconds. Make sure that you aren’t speeding through this motion.

Instead, go slowly and use control to get the full benefits of this triceps stretch.

Dynamic stretching differs from static stretching. Static exercises require that you get into a position and hold it, whereas dynamic stretches warm up your muscles and joints through repeated movements.

It is a good idea to incorporate a mix of these two types in your workout. Some people choose to start workouts with dynamic stretches as a good warm up and end sessions with static stretches to help cool down.

Here are three different triceps motions you can use to increase flexibility and blood flow.

One common dynamic stretch is to do exactly the same motion that you do during the behind-the-head stretch — but without holding the position. You will still hold one arm behind your head with the other on your elbow, guiding it into a deeper stretch. However, instead of holding this position for a long time, you’ll switch back and forth quickly between your arms.

Another dynamic option is to do the exact same motion you did for the regular cross-body exercise — but with constant, fast movement. Stretch one arm across your chest while the other one gives it a quick extra push. Then, switch to the other side and repeat.

A variation on this dynamic cross-body exercise is to simply spread your arms out to each side and then cross them in front of each other as if you are going to hug around your shoulders. Switch off which arm is on top of the other. Keep doing this motion for about 30 seconds without flapping your arms.  

Stand up and raise your arms to your sides. Rotate your arms in a circle above your head and then bring them back down to complete the circle. Constantly move your arms but at a controlled pace. This stretch should look you’re doing jumping jacks without moving your legs.

As you can see, there are a large variety of exercises you can include in your routine to prepare your triceps for a workout.

While you do not need to include every stretch in this article, you should definitely try to use more than one.

It is a good idea to use at least one triceps motion that involves placing your arm behind your head and one that pulls your triceps across your body. Both of these positions target different parts of your triceps.

Also, don’t forget to include one of the dynamic triceps stretches in your warm-up. You need to get your triceps moving and get your blood pumping before you just start picking up weights and getting your pump on.

While most of these stretches are pretty easy to do, you always need to listen to your body.

The process should not be painful, so, if you feel any pain in your triceps or any other muscles in your body, you will need to stop the motion. Only stretch your body to a level that feels comfortable.

If you are injured or have a strained muscle, you will only complicate the condition by stretching in ways that are painful to you.


5 Triceps Stretches to Help You Loosen Up

Triceps stretch

Created for Greatist by the experts at Healthline. Read more

You know when you go to lift something and it feels your arms are so tight and sore that you immediately put them down at your sides and consider never reaching for anything again?

That upper arm pain may be a sign that you went a little too hard at the gym the day before, but it’s also a sign that you need to do some triceps stretches, , yesterday.

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Your triceps are incredibly important when it comes to upper-body strength, so when they feel achy enough to be down for the count, you’re gonna find it tough to get pretty much anything done. Blow-drying your hair? Forget about it. Lifting your child? LOL.

Luckily, soothing that soreness is possible. A few good stretches could be just the thing to loosen them up and take away some of the pain.

Stretching is easy and fast and you can do it anywhere, but there are still some rules to follow. Before you try any of these moves, warm up and loosen your muscles a bit. Do a few minutes of brisk walking, a light jog in place, or a few jumping jacks.

The idea is to warm up your body a few degrees so static stretching (stretching while standing in place) doesn’t cause an injury.

Remember that stretching isn’t a competition. It’s not supposed to hurt, so if it feels you’re about to snap something off, stop! Don’t push yourself so hard that you’re in more pain than before you started.

Oh, and one more thing: If you’re dealing with an injury, talk to a doctor before doing these stretches.

2. Towel stretch

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This one requires a prop — a rolled-up towel or something similar — and offers a deeper stretch than the overhead option.

  1. Holding one end of a rolled-up towel in your right hand, reach right arm toward the ceiling. Bend at elbow, letting towel hang down your back.
  2. Reach left hand behind you and grab the other end of the towel. Try to keep the back of your left hand against your back.
  3. Use left hand to pull the towel as far down as you can without pain.
  4. Hold for 20–30 seconds, then repeat on the other side.

Make it easier: There’s no real modification for this stretch, so if it feels too deep, try the modified version of the overhead stretch above.

3. Cross-body stretch

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This is another easy stretch that can be done anywhere, whether you’re sitting or standing.

  1. Raise your right arm to about shoulder height, then reach across to left side of your body.
  2. Bend left arm at elbow and use left arm to gently pull right arm toward your body, which will deepen the stretch.
  3. Hold for about 30 seconds, then repeat on the other side. Repeat a few times as needed.

4. Leaning stretch

Do this stretch using a chair, couch, ottoman, or bench — basically, something you can lean on that won’t slide forward.

  1. Kneel far enough away from a chair so you can bend forward and be parallel to the floor without your head touching the chair.
  2. Lean forward so you’re parallel to the floor. Place your elbows on the chair, above your head. Bend elbows so they support you, and be sure not to strain your lower back.
  3. Look at the floor, lining up your head with your neck and back. Make sure elbows are the only part of you touching the chair.
  4. Bring forearms toward your neck and place hands on the back of your neck.
  5. Press torso toward the floor while exhaling slowly.
  6. Hold for 30 seconds, then carefully bring arms down and return to a kneeling position. Repeat as needed.

Make it easier: This is a pretty deep stretch. You can modify it by doing it standing instead of kneeling. Instead of placing your hands on the back of your neck, simply lean forward so your body is parallel to the floor and press your torso down to stretch your arms gently.

5. Wrist pull

While not specifically a stretch for your triceps, this one will stretch your whole arm and is easy to do anywhere.

  1. Extend your right arm in front of you. Grab right fingers with left hand and gently pull right arm down a bit until you feel a stretch.
  2. Hold for 30 seconds, then repeat on the other side.

Make it easier: If holding your fingers is too deep of a stretch, try holding your wrist.

Stretching feels amazing, especially when you’re sore, but it’s also incredibly important to prevent injury and relieve muscle tension.

Plus, stretching can actually make you a better athlete or gym-goer: Stretching during or right after a warmup can increase flexibility, giving you a better range of motion. It can also boost blood flow and prevent that annoying tight feeling.

Stretching is beneficial for many people but not for everyone. If you’re dealing with an injury or recovering from one, talk to your doctor or physical therapist before doing any of these stretches.

Stretching can be uncomfortable at first, but it shouldn’t cause significant pain — don’t do any stretch that hurts. Don’t bounce or pulse while holding a stretch, because it can lead to injury. Make sure to breathe normally to keep oxygen flowing to those muscles.

If you have any doubts about whether you’re doing a stretch correctly, check with your healthcare provider or a trainer at the gym.