Tricep stretches for the back of the upper arm

The triceps is the muscle on the back of the upper arm. It has three heads, which is where the name comes from, and its main job is to straighten the elbow. One of those heads also crosses the shoulder joint, which is why the classic tricep stretch lifts the arm overhead as well as bending the elbow.

Push-ups, plank, carrying shopping and Chaturanga in a flowing class all ask a lot of the triceps. The five stretches below take a few minutes and work sitting or standing. Several overlap with the stretches for laptop-weary shoulders, because the two areas move together.

When should you see a doctor or physio first?

Check with a doctor or physiotherapist before stretching if:

• you have pain at the elbow or the back of the arm after a fall or a heavy lift;
• you cannot lift the arm overhead without pain, or the shoulder catches or clicks painfully;
• you have numbness or tingling down the arm into the hand;
• you have had a recent shoulder dislocation, injury or surgery.

A tricep stretch should feel like a mild, broad pull. Sharp or pinching pain means come out.

How do you do a tricep stretch?

Hold each for five to eight slow breaths, about 30 seconds, then switch arms. Breathe out as you settle, and let the shoulders drop on every out-breath.

1. Overhead tricep stretch. Sit or stand tall. Reach the right arm up, bend the elbow and let the right hand drop down between the shoulder blades. Rest the left hand on the right elbow and ease it gently back. Keep the head upright and the ribs soft.
2. Strap tricep stretch. Take the same arm position holding a strap or towel in the right hand, so it hangs down your back. Reach the left hand behind the lower back and take hold of the strap. Walk the hands towards each other only as far as it stays easy. This is the first half of Cow Face arms with a strap.
3. Wall tricep stretch. Stand facing a wall. Bend the right elbow and place it on the wall above your head, hand behind the head, then lean the chest slowly towards the wall with soft knees.
4. Kneeling tricep stretch at a chair. Kneel facing a chair seat or two blocks. Place both elbows on the seat, bend the elbows and bring the palms together behind the head. Sit the hips back towards the heels and let the chest sink. Five to eight breaths.
5. Eagle arms to finish. Reach the arms forward, cross the right elbow under the left, bend the elbows and bring the backs of the hands or the palms together. Lift the elbows a little. This moves the stretch to the back of the shoulders and balances the overhead work, using the same arms as Eagle Pose. Switch the cross.

Why do the triceps feel tight?

Most often because they have worked harder than usual. A new push-up habit, a first week of flowing yoga with many Chaturangas, carrying heavy bags up stairs or a long session of badminton can all leave the back of the arm stiff for a day or two. The stiffness usually settles on its own. Stretching gently may feel good while it does, but it is not a race to make the stiffness go faster.

Tightness that comes with a sharp pain at the back of the elbow, swelling, or weakness when you straighten the arm is different, and is a reason to see a physio.

Should you stretch the triceps before a workout?

Before push-ups, weights or a flow class, moving the arms suits the body better than long holds. Try ten slow arm circles each way, ten arm swings across the chest, and five slow overhead reaches with the elbows bending and straightening. Keep the 30-second holds above for after the session.

A three-minute arm routine after push-ups or a flow class

1. Overhead tricep stretch, five breaths each arm.
2. Wall tricep stretch, five breaths each arm.
3. Eagle arms, five breaths each cross.
4. Shoulder rolls, five slowly back, five forward.

How often should you stretch the triceps?

After any session that loaded the arms, and on a few other days a week if the overhead stretch feels restricted. Many people notice the overhead position becomes easier to reach within a few weeks of stretching regularly. If one side stays much tighter, spend an extra round on that side rather than forcing it.

In humid weather, a sweaty hand slips easily on the elbow in the overhead stretch. A strap or dry towel gives a steadier, gentler hold.

Common mistakes

• Letting the head push forward. Press the back of the head lightly into the raised arm instead.
• Flaring the ribs. As the arm goes up, the lower back tends to arch. Draw the front ribs gently down.
• Forcing the elbow. Pressing hard strains the shoulder. Let the weight of the hand and the breath do the work.
• Shrugging. Keep the shoulder of the raised arm away from the ear.

Make it easier or harder

• Easier: use a strap or towel; sit in a chair with a back; or keep the elbow lower, in front of the face rather than fully overhead.
• Harder: in the kneeling version, sit further back; in the strap version, walk the hands a little closer over several weeks.

Where does the tricep stretch fit?

The triceps work alongside the rest of the arm, so the arm stretches from the shoulders to the wrists build this into a fuller set. The overhead shapes also open the side of the chest, and the chest stretches for rounded shoulders balance them with work across the front of the body.