Triceps

Best Tricep Stretches | Static & Dynamic

best tricep stretches

If you are an active athlete, a baseball player, a tennis player and a lover or a gymnast or have just indulged in a physical activity involving force in extending the elbow, you are likely to get your triceps tight. Best Tricep Stretches is the excellent practice you can add to your routine to avoid tighten triceps.

Well, we realize not every reader knows exactly what the triceps are and what he/she may be looking ahead in the post. So, we would like to brief you about the same and get into the streamline. If you have flexibility issue with your limb upper body or arms and you feel your motion restricted, then this post is exactly for you.

Tricep Muscle Function

Just think of extending your elbow joint or to straightening your arm, the set of muscles responsible for the motion is the triceps muscles. Even while writing, it is the function of triceps to control the elbow joint so that writing can be done engaging forearm and hand.

Hence, the triceps muscles is a set of muscles responsible for the movements of our arms and stabilization of the shoulders during upper activity.

What is the Cause of Tight Triceps?

Some activities and exercises involve the forceful extension of the elbow. For example, bench pressing, javelin throw, throwing a baseball strongly, gymnastics, hammering, playing tennis, etc. If these activities are your routine but stretching isn’t among your plan, then you are likely to consider start stretching today.

These and many more activities can cause tightening in the triceps and probably the associated tendons and even could raise triceps pain and possible injuries.

Best Tricep Stretches

Involve stretching as part of your routine to add flexibility to your upper body is the best you can think of. Whether you are a beginner or advance athletes or even for a better understanding of stretching the triceps muscle, below is your guide. Just follow the program procedures step by step and we assure you of having a flexible upper body.

To start with a quick stretching routine, you can start with the simple static tricep stretch. These are the stretches that can be done anywhere and anytime.

There are another set of stretches called dynamic tricep stretch, which can add more to the flexibility requirements. Let’s start discuss them one by one.

  1. Horizontal Stretches

    These are simple and basic static stretches and here’s how to do them

    • Start by extend your left arm straighten at the height of your shoulder level.
    • While keep left arm straight slightly move towards your right side.
    • Now place your right wrist hand of the back left arm at the elbow level.
    • Start press gently using right wrist to move your left arm towards your chest. You will feel the stretches in the left triceps.
    • Keep yourself comfortable. Don’t go beyond your body’s arm range of motion.
    • Hold this position for about 30 seconds.
    • Then repeat the same by switch with other arm side.
    • Repeat for both sides at least twice.
  2. Overhead Tricep Stretch

    These are a static stretches. Below is a step by step guide to perform them.

    • Let’s start this stretch also from the left side. Stand up with your feet apart at shoulder width and knees slightly bent.
    • Raise your left arm so your elbow faces the roof.
    • With the same hand, using your palm to touch the middle of your upper back.
    • If you fail to reach the upper back, place the hand behind the head and bend the head forward. Bending your head in the forward direction will stretch your triceps.
    • Now, use your right hand to grasp and pull your left elbow until the stretch is felt in the left triceps.
    • Hold this position for about 30 seconds.
    • Then repeat the same by switch with other arm side.
    • Repeat for both sides at least twice.
  3. Tricep Towel Stretch

    This is a static stretch and here’s the steps.

    • Stand straight with both your feet apart at the shoulder width.
    • Hold a towel in your right hand.
    • Flip the towel on your back raising your hand to a level so that the right elbow points to the ceiling.
    • Now, take your left arm sideways towards your middle back to hold the other end of the towel. The position now, one end of the top towel is in your right hand above and the other bottom end is in your left hand.
    • Pull both the hands in opposite directions to exert an extension and feel a stretch in your triceps as you make the pull just like you may be doing to wipe your back after bath but here for stretching, you need to be precise in being straight.
    • Repeat the stretch by switching your hands.
  4. Tricep Stretch using a Chair

    This is another static stretch but you need a chair to perform the stretch.

    • Bring a low chair or a small strong table of similar height that can also serve the purpose. Kneel in front of it.
    • The distance between you and the chair should be approximately the same as your height from your top head to the knees.
    • Lean upper body forward and rest both elbows on the chair in a manner that the placing elbows will support the weight of your upper body.
    • Now, when you are in a comfortable position, bend your face down in a manner that your head and neck are alignment with your back, by keeping your upper body parallel to the floor.
    • Exert a force to extend your arms beyond your head.
    • Hold both your hands and tuck behind your neck just at the point where the neck meets the back.
    • Gently press your head towards the floor supporting with forearms to feel a stretch in the triceps. The head must not touch the chair, this stretch will be felt in both triceps.
    • Hold the position till the count of 30 seconds.
    • Now, unlock your arms and go back to starting kneeling position.
  5. Overhead Arm Swing

    These are a set of dynamic stretches and here’s how to perform.

    • Stand straight with your feet apart at the shoulder width.
    • Raise both the arms outwards and keep them straight.
    • Now rotate both the arms in the backwards circles for almost 20-30 seconds.
    • Now, rotate them in the opposite “forward direction” for the similar duration.
    • Repeat for at least three times.
  6. Arm Crossover Stretch

    Front Arm crossover swings is a Dynamic Stretches.

    • Stand straight with feet apart at the shoulder width.
    • Raise out your arms on both sides in a manner that they are parallel to the floor.
    • Now bring them inwards to embrace yourself as if you are holding a teddy bear.
    • Open them back again to first position and then close again.
    • Repeat the sequence for about a minute.
  7. Tricep Extension with Band

    You need a band to perform another dynamic stretch.

    • Take an exercise band and step on the middle of it by keep your feet apart at the shoulder width and knees slightly bent.
    • Hold the right band end with the right hand and the left end with the left hand.
    • Raise your elbows to bring both your hands behind your head. Elbows must be pointing upwards.
    • Now, straighten your arms by stretch the band and then lower your forearms to the elbow level position. This movement will allow you to feel a stretch in your triceps. This complete one cycle repetition.
    • Repeat the cycle for 3-5 times.

Important Tip for Stretches

Always listen to your body. Do the stretches only up to the level you can feel comfortable, and never extend beyond your limits.

Rules to Start with Stretch for Tricep

There are a few considerations just like in anything we do that too deserve the attention. We have told you how to perform, but there are few essentials before and after the stretches and here we will discuss them.

  • Frequency

    • Whether as a part of your fitness regime or if you are an athlete, you need to incorporate the triceps stretches in your routine at least for 2-3 times in a week.
    • If you are a part of any kind of sports like baseball, gymnastics, bench pressing, etc. you need to do it most likely for 5 days in a week. As per our research and analysis, if you do your triceps stretches daily for 3 minutes, you earn a stronger and flexible upper body with less prone to injuries.
  • Decision

    • Decision regarding which side muscles need to stretch is important but employing stretching only to the same side every time is not at all recommended. You need to perform the stretches equally to both sides, whether your right muscles required more or your left ones, but you need to be impartial and fair to perform stretches on both sides.
    • But yes, for a quick demand of any particular side of muscles needing stretches, you are good to go. You are also open to an option of stretching on an alternate basis, means you can perform stretches for the triceps of one side on one day and the other side on a consecutive day.
  • Warm-Up

    • It is a prerequisite to warm up before you perform stretching. Warm-up ensures an improvement in the blood circulation and result into pumping to avoid overstretching.
    • A brisk walk or a quick jog for about 5 to 10 minutes is great rescue.
  • Stretch Timing

    • When is preferred to do stretching? before the workout or after it, is yet another matter of concern. Therefore, we recommend you to perform stretching after the Tricep Workout instead of before it.
  • Choice

    • Since we have discussed with you both kind of triceps stretches, the static ones as well as the dynamic ones, you are not free to do as you will! To perform and achieve maximum benefits, you must always start with low level and then progress to the higher levels. Similarly, here too, start with the static exercises and then go for the dynamic ones.
    • You have a choice across the static ones and again you have the choice among the dynamic ones in regards, as to select which one to be performed and the number of repetitions and then for how long to be performed.
    • The only choice we are talking about is to choose the static stretches before going towards the dynamic ones. This will ensure the correct sequential flow of both your blood as well your energy.

Why Tricep Stretch is Essential?

Incorporating triceps stretches in your routine is essential to keep the right flexibility of your upper body on track and for athletes to perform better. Stability of shoulders is largely dependent on triceps and they need to be stretched to avoid any restriction or tighten in the mobility of your arms.

Moreover, stretching also imparts strength to the muscles and keep their movements smooth. It is important to start as early as possible because as you move on age, it is only the physical strength you attained that will stay with you and keep you fit and of course, prevent any injuries.

Whether it’s relieving the muscle tension or recovering from an injury, these stretches will help you beyond your expectations.

In addition, blood circulation will gets improved. Besides, to prevent soreness of the muscles after using the upper body for pressing and pushing activities, it becomes essential to do triceps stretching

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