It is imperative to stretch muscles both before and after exercising including your tricep muscles. There are specific tricep stretches you should incorporate as part of your exercise routine. Stretching will lengthen the muscle in the back of your arm reducing the chance of injury. There are a number of different stretches from easy to only for extremely flexible people. Tricep stretches are typically held for 20 – 30 seconds to maximize the benefits.
The following is one of the more common tricep stretches many people start with. It is sometimes referred to as an overhead tricep stretch. Stand up straight, you legs parallel to your shoulders. Bend you arm at the elbow and grab the top of your shoulder blade with your fingers. With the opposite arm, reach over the top of your head and grab the elbow. Tug with your arm to put tension on your tricep muscle. Gently increase the pressure. Breathe in through your nose and exhale through your mouth as you do this stretch. You should hold for 20 – 30 seconds and then repeat the procedure to stretch your other tricep muscle.
This next tricep stretch is very difficult and only very flexible people should try it. Be careful about the amount of pressure you apply if you meet resistance or you can injury yourself. Bend your right arm at the elbow and reach over your head and touch your shoulder blade. Next, bend your left arm at the elbow. With the palm facing behind you, reach behind your back. Clasp you hands together behind your back intertwining your fingers. Try to hold this position for 20 - 30 seconds. You should repeat the exercise and reverse the arms.
This next tricep stretch uses a towel for added leverage. Begin by holding the towel in your right hand, raise the arm over your head and lightly toss the other end towards the bottom of your back. With your left hand, reach behind your back and grab the other end of the towel. Move you left hand slowly up the towel. This should also force your right arm to move lower. Try to have your hands touch, or get as close as possible. You should reverse you hand positions and repeat from 3 – 5 times for each arm.
Another tricep stretch begins with your legs slightly bent and your feet parallel to your hips. Raise your right arm and put your hand on your back. Place your hand on your spine and reach as far down your back as far as you can. With your left hand, push your right elbow back, adding additional pressure. You should be able to maintain the position for about 30 seconds. Let go with your left hand and very slowly bring your right arm back to its normal position. You should do the same stretch with your left arm.
One common mistake people make with tricep stretches are arching their backs. This can cause discomfort and also damage your back. Also, make sure you don’t hold your breadth.