The triceps brachii, or triceps for short, is located on the back of your upper arm, attaching near the shoulder on one end and to the back of your elbow on the other. Potential injures to the triceps include contusions, strains, tears and tendinitis. The rehabilitation process for any of these injuries includes exercises to increase flexibility and strength. Consult with a physical therapist to develop an exercise program specific to your needs.
Triceps Stretch
Performing stretching exercises as soon as you are able, following any triceps injury, is essential for restoring range of motion to the affected joint or joints. To stretch the triceps, sit or stand upright and extend your injured arm over your head, then flex your elbow, pointing your forearm downward behind your head. Grasp your elbow with your opposite hand and pull downward until you feel gentle tension through the triceps. Hold for 15 to 30 seconds, breathing normally, then relax.
Triangle Push-Ups
After regaining full range of motion following a triceps injury, add strengthening exercises to your rehabilitation program. Triangle push-ups are a variation of the classic exercise that emphasize the triceps instead of the pectoral muscles of the chest. Perform the exercise from a standing position at first, placing your palms against a wall with your index fingers and thumbs connected in a triangular shape. Progress to the floor to increase the intensity of the exercise when you feel ready. Position your hands on the floor just like the wall to target the triceps.
Triceps Extensions
Perform this triceps-strengthening exercise with a partner, using two resistance bands. Stand facing your partner with your feet about hip-width apart and staggered slightly. Hold one end of one band with your left hand while your partner holds the opposite end with her right hand, and vice-versa with the second band, so the two bands cross in the middle. Step away from your partner until the bands are taut, then lean forward about 45 degrees while your partner does the same. Hold your hands in front of and slightly outside your hips with your palms facing inward and elbows flexed to 90 degrees. Straighten both arms and turn your palms backward, stretching the bands at the same time as your partner, then return to the starting position and repeat. Keep your elbows close to your ribs throughout the movement.
Triceps Push-down
You can perform the triceps push-down exercise with a resistance band or on a pull-down machine, which has a bar suspended from a cable that is attached to an adjustable stack of weights. Attach the middle of the band to a sturdy object over your head and hold the ends in front of your chest, with your elbows flexed and pointed downward. If you are using a machine, pull the bar down to the same position. Keeping your elbows in place, extend your forearms downward to stretch the bands or lift the weights, then return to the starting position slowly and repeat.
References
- "Essentials of Athletic Injury Management"; William E. Prentice; 2008
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- American Council on Exercise: Triceps Extension with Tubing
- American Council on Exercise: Triceps Pushdown
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