The triceps muscle is made up of three heads that connect the upper arm and chest to the forearm bone. In addition, the triceps muscle allows the elbow to extend and helps bring the arm down toward the body. There are a few ways to stretch the triceps to help the muscle to be more flexible and help prevent injury.
Triceps Behind Stretch
Begin by extending your hand behind your head, then grab the elbow of the extended hand with your other hand. Pull the elbow down and back to feel the stretch in your upper arm, and hold the stretch for 10 to 15 seconds, then stretch the other arm.
Triceps Side Stretch
Extend your arm fully across the front of your body, keeping your arm straight and parallel to the floor. Grab the elbow of the extended arm with your other hand and pull toward your chest and out to feel a stretch in the upper arm and shoulder. Hold the stretch for 10 to 15 seconds, then repeat with the other arm.
Arm Raise Stretch
The arm raise stretches both the triceps and shoulder muscles. Perform the stretch with a partner or use a raised sturdy platform, such as a short wall. Hold your hands together and keep your back straight, have a partner raise your hands as high as they can and you will feel a stretch in the upper arm. If you do not have a partner, place your hands on the raised wall and then bend at the knees to feel more of a stretch since you will not have a partner to pull your hands up.
Triceps Reach
Clasp your hands together and place them behind your head like the behind stretch except with both hands. Keep your elbows pointing up and walk or reach your hands as far down your back as you can. You will feel a stretch and pull in the triceps muscle. This move is a great warm-up stretch that mimics a triceps press, and The Stretching Institute recommends it for swinging sports such as golf.
