Overhead Triceps Stretch
Seated (chair) · Back of the upper arm and shoulder
A self-stretch for the back of the upper arm and shoulder. Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Seated (chair) · Back of the upper arm and shoulder
Starting position
Sit on a chair, raise one arm, bend the elbow and lower the hand towards your upper back. Support the elbow with the other hand.
Movement phases
1. Support the elbow
Keep the upper arm close to your ear without pushing your head forwards.
2. Guide the elbow back
With the other hand, gently guide the elbow back and bend it further.
3. Hold the stretch
Stop where you feel a stretch from the back of the upper arm to the side under the arm.
4. Lower the arm
Keep supporting the arm as you lower it.
What to check yourself
Check that your lower back is not arching and that your head is not moving forwards.
Adjust the stretch
Easier: Rest the hand on the back of the head instead of lowering it down the back.
Deeper: Supporting the elbow, lower the hand a little further down the back.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions