Avoid Pain and Injury With Two Simple Triceps Stretches
What Are Triceps, Anyway?
- The long head takes its origin from the infraglenoid tubercle of the scapula.
- The medial head takes its origin from the dorsal humerus.
- The lateral head begins its insertion on the dorsal humerus.
As stated earlier, this tri-headed muscle is the largest muscle group of the upper arm. It merges together and forms a common tendon that inserts on the posterior proximal ulna, which is the olecranon. This muscle is innervated by the radial nerve, which is a part of the brachial plexus.
How to Stretch Your Triceps
- Extend your arm across the chest and hold the arm in this position for 15-30 seconds. Perform 3 repetitions on each side. If you are standing, keep your knees slightly bent and shoulders squared. The extended arm can be held in high and low positions across the chest, as well as the standard mid-chest position. Adding these upward and downward angles will help you to hit all three heads and stretch all areas of the triceps that are normally ignored.
- Another effective triceps stretch is to flex or bend the elbow and then place the elbow behind your head, across from your ear on the same side. Once you are in the appropriate position, hold this stretch for 15-30 seconds for 3 repetitions.
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