A tricep stretch should be the foundation of any upper body workout routine.
It is important to stretch your muscles to keep them loose and limber if you want to continue to see results when weight training.
This stretch is best done before and after your workout to deeply stretch this muscle group. There many different types of tricep stretches that you can use.
Some are simple and can be used on a day-to-day basis after a long day at work. Some are much more advanced and should only be utilized by those of us who are very flexible!
As a basic rule of thumb, remember to hold your stretch for a minimum of 30 seconds to see the best results.
** The first and simplest tricep stretch is done in the standing position.
1. Stand up straight with your legs shoulder width apart, and bend your right arm at the elbow, pulling it behind your head.
2. Use your left arm to hold your right elbow gently behind your head to feel the tension in the stretch.
3. Remember to hold the stretch for 30 seconds, and repeat the stretch on your other arm to gently stretch this tight muscle after a workout.
** A more advanced version of the same stretch starts in the standing position with your knees bent.
1. To perform this stretch, bend your right arm at the elbow, and reach it over your head.
2. Bend your left arm at the elbow, and reach it behind your back so that your hands meet in the middle of your back.
3. Join your hands in the middle of your back by locking your fingers together, and hold the stretch for 30 seconds.
4. Repeat the stretch with the opposite arms in the opposite direction. It is important to remember that this stretch is only suitable for very flexible people. Do not try to force the stretch, or it could cause an injury.
** Another variation of the basic tricep stretch starts standing against a wall.
1. Stand with your right side next to a wall, and lift your right arm up over your head.
2. Rest your elbow at an angle against the wall next to you. Begin to lean slightly toward the wall, and feel the deep stretch in your right tricep.
3. Repeat this exercise on both sides, and hold the exercise for a minimum of 30 seconds.
** This exercise can also be performed by pulling your arm directly across your chest.
1. Take your right arm in your left hand and pull your upper arm directly across your chest toward your opposite shoulder.
2. Use your left hand to hold your right arm steady and pull on the arm so that you feel a deeper stretch.
3. Hold this stretch for minimum of 30 seconds, and then switch sides to repeat.
A stretch provides a number of benefits besides just stretching the small tricep muscle. If you want to improve flexibility and mobility in your overall upper body, then this stretch is a must.
Stretching on a regular basis will help to improve your flexibility and increase your range of motion. This type of tricep stretch can benefit those who are not athletes or avid exercisers.
A stretch can be used to open up your chest and shoulders after a long day of work hunched over the computer. However, a stretch is especially beneficial to those that lift weights and exercise regularly.
If you consistently strength train and lift weights without stretching, then you are setting yourself up for a world of trouble. Your muscles will become tight and rigid, and it will be difficult for you to maintain results by increasing your weight in your strength training routine.
Make it your priority to include tricep stretches before and after your regular strength training workouts. Once again, you can also use these basic stretches before and after work to loosen up your shoulders and back.
Remember to stretch only until you are comfortable. Stretching hard or bouncing could tear muscles and cause a strain or injury in your shoulders or back. If you feel pain at any time, stop and relax the stretch immediately!