HIP FLEXOR

Triceps Stretches

Tricep Stretches To Help Ease Sore Arm Muscles

Tricep stretches target the muscles at the back of your upper arms, helping improve flexibility and reduce stiffness, especially after workouts or long hours at a desk.

💪 Key Benefits of Tricep Stretches

✅ Boosts Flexibility – Loosens tight triceps for better range of motion.

✅ Reduces Muscle Tension – Relieves soreness from lifting or repetitive movements.

✅ Enhances Post-Workout Recovery – Helps prevent stiffness after arm-focused exercises.

✅ Improves Shoulder Mobility – Stretching triceps also eases shoulder tightness.

✅ Promotes Relaxation – A quick stretch can relieve stress and improve posture.

Triceps Stretches

Triceps Stretch Exercise

Triceps Stretches

Shoulder & Triceps Stretch 🤸‍♀️

A simple yet effective stretch that loosens both the triceps and shoulder muscles. Great for improving mobility and reducing stiffness from repetitive movements like typing or lifting.

Overhead Tricep Stretch

Overhead Tricep Stretch 🏋️‍♂️

This stretch targets the long head of your triceps while also opening up the shoulders. Perfect after workouts or long desk sessions, it boosts flexibility and relieves upper-arm tightness.

How to Stretch Your Triceps 📝

1️⃣Overhead Tricep Stretch 🏋️‍♂️

  • Step 1: Stand tall or sit upright.
  • Step 2: Raise one arm overhead, bending the elbow so your hand reaches toward the opposite shoulder blade.
  • Step 3: Use your other hand to gently push the elbow back for a deeper stretch.
  • Step 4: Hold for 20-30 seconds, then switch arms.

Modifications:

  • Beginner: Keep a slight bend in the elbow if tight.
  • Advanced: Lean slightly to the side for an extra stretch.

2️⃣Shoulder & Tricep Stretch (Cross-Body Stretch) 🤸‍♀️

  • Step 1: Extend one arm straight across your chest.
  • Step 2: Use the opposite hand to pull the arm closer to your body.
  • Step 3: Hold for 20-30 seconds, then switch sides.
  • Pro Tip: Keep your shoulders relaxed don’t hunch!

Quick Reference Table

Muscle Worked

Difficulty Level

Triceps (Long & Lateral Head)

Beginner to Intermediate

Shoulders (Deltoids)

Easy

Safety Tricks 🛡️

🔹 Warm Up First – Light movement prevents strain.

🔹 Breathe Deeply – Avoid holding your breath to maximize flexibility.

🔹 Go Slow – Ease into the stretch no jerking!

🔹 Listen to Your Body – Mild tension is good; sharp pain means stop.

❌ Avoid These Mistakes

❌ Overstretching – Pushing too hard can cause injury.

❌ Hunching Shoulders – Keep them down for proper form.

❌ Locking Elbows – Maintain a slight bend to protect joints.

❌ Rushing the Stretch – Hold for at least 20 seconds for best results.

Quick Tip:

Adding these tricep stretches to your routine enhances flexibility, reduces stiffness, and keeps your arms moving freely. Whether you’re a gym-goer or desk worker, a little stretch goes a long way!