Triceps Stretch

The Triceps Stretch is a static mobility drill that lengthens the triceps muscles on the back of your upper arms and opens up the shoulders. It works well in a warm-up or cool-down.

Stand or sit tall with your feet about hip-width apart. Raise both arms straight overhead, then bend your elbows and let your hands drop behind your head so your palms rest on your upper back or neck. Keep your elbows pointing up toward the ceiling and close to your head rather than flaring out wide.

From the setup, gently reach your elbows back and down until you feel a stretch across the backs of your arms and into your shoulders. Hold that position without forcing it. Keep your ribs down and your lower back in a neutral position. When you are ready, slowly straighten your arms back up to release, then repeat for the desired number of reps or hold time.

Breathe slowly and steadily, and exhale as you ease into the stretch. Avoid holding your breath. To make it easier, perform the stretch one arm at a time and use the opposite hand to lightly support the elbow. To make it harder, press your palms closer together behind your back or add a gentle side bend away from your arms.

Fault: Elbows flare out to the sides, which shifts tension away from the triceps. Fix: Keep your elbows pointing up and in line with your shoulders.

Fault: Your lower back arches or your ribs flare as your arms reach overhead. Fix: Draw your ribs down, lightly brace your midsection, and only reach as far as you can while keeping a neutral spine.

Fault: You force your hands farther down your back than your shoulders allow. Fix: Stop at the point where you first feel tension and hold there; your range will improve with practice.

Fault: You hold your breath and tense your neck or shoulders. Fix: Breathe slowly and keep your shoulders relaxed, away from your ears.