91亚色

Step 1听听

With your arms overhead, hold the elbow of one arm.

Step 2

Gently pull the elbow behind your head, creating a stretch. 听Remember to breath. Hold stretch for 10 to 15 seconds.

Step 3

Remember to stretch both sides.

Step 4

With every stretch the听Range of Motion听should increase. 听If tightness continues try a听PNF听(Proprioceptive Neuromuscular Facilitation)听stretch. Move听鈥渟tretching side鈥澨�elbow into opposite hand, which will resist causing an听Isometric Contraction听(contraction where no movement occurs), use only 10% of strength while contracting. 听Hold this contraction for approximately 5 seconds. 听After relaxing a moment, provide a gentle stretch behind head until you feel a mild stretch in back of your upper arm.

Step 5

To increase tension stretch, laterally bend at hips.

Common mistakes to avoid while stretching triceps

It’s important to perform these stretches in moderation and comfortably, to avoid:

• Overdoing it: stop in case you feel any pain, and bear in mind that a gentle stretch is more effective than a forced one.
• Rounding your back: Keep your back straight to avoid putting strain on your spine.
• Locking your elbow: Keep a slight bend in your elbow to avoid potential injury.

How often should I stretch my triceps?

Ideally, stretch your triceps daily, especially if you engage in activities that involve repetitive arm movements. Whenever you feel fatigue in your triceps, a stretch can be beneficial.

Wrapping Up

Other DIY Stretch Tutorials from La’ James International College

Explore additional DIY stretch tutorials crafted by students and instructors at La鈥� James International College. They are ideal for everyone living a sedentary lifestyle with repetitive body movements:

• • DIY Thumb Pain Massage