Triceps stretching is a significant way to improve upper body’s flexibility and range of motion. This can be more helpful when you have just finished a hard tennis workout or just a need a break at work, taking out few minutes for a quick stretching can be really relaxful.
A static horizontal and overhead triceps stretch is very simple and basic form of exercise which you can do anywhere. There are various forms of arms stretching which you can opt depending upon your requirement.
You can in fact try dynamic stretches like arm swings and if you are little more flexible you can use a chair or other low tool to do kneeling triceps stretch. Whether you aim is performance or aesthetics, triceps stretching is an important part of most of the fitness routine.
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When doing intense workout, your triceps may feel little tightened and stiffed. Also while spending so much of your day with your arms at your sides which over time can result in triceps to adapt short position.
Overall, a stiffed triceps can limit your strength, power and mobility particularly when pressing weights overhead. This should not be neglected at all.
Thieme says, “If your exercise includes pressing movements or any such movement that involves elbow or shoulder extension, you need to stretch your triceps.”
Although triceps are not major muscles in the body, yet it plays an important role in aiding many larger muscles of the body in order to complete pressing movements or movements involving extension of the arms.
Shoulders and chest are the two major muscles that are aided by the triceps stretch-out. When triceps muscle is stretched out, muscles of chest and shoulder are too stretched out along with triceps.
Hence, this prepare your body for strenuous workout which involves large amount of upper body pushing, pulling or quick extension of the arms.
Besides, triceps stretch helps in improving body’s flexibility and range of motion. After an upper body movements like pushing and pressing, it is important to stretch your triceps to prevent soreness and tightening of the muscles. This should not be overlooked as it helps for maintaining muscle tone and health.
There are entirely different muscles of different sizes that work in different capacities. When you perform pressing lifts, the muscles of the triceps are fully responsible for aiding larger muscles in continuing to extend the hand away from body.
These triceps muscles assist your shoulders in fully extending your hands away from your body during an overhead presses. Also, during a bench press, chest is considered the agonist as the triceps muscles act as a synergist (aiding in movement).
The importance of synergists means triceps in the body cannot be overestimated. It is impossible to straight your arms along with achieving a full range motion without synergistic muscles like triceps. Any discomfort or limitations to the triceps places serious stress on the major large muscles of the upper body.
That’s why it is very necessary to perform triceps stretch at least 2-3 times a week.
You need a sturdy and low object to perform this stretch like chair or a heavy coffee table. Kneel down while staying away from the object at a distance.
Perform stretching for at least 2-3 times per week
You should perform stretching for 1-2 minutes each or 2-3 times per week. This is because stretching everyday could pose an injury risk.
Warm up before stretching
Getting good level of blood pumping in the entire body will help you avoid overstretching of the muscles. Do 5 to 10 mins warm up for a better triceps stretch-out.
Proper form and breathing pattern
While performing triceps stretching, it is very crucial that you perform it in proper form and the breathing pattern should also be in correct way. The proper form can be release all the tensions from your body, keep your back straight whilst neck and shoulders relaxed.
Moreover, exhale, as you stretch and inhale as you release the stretch. Breathe in through nose and out through your mouth. Keep the breathing pattern completely natural but slightly deeper.
Take regular stretch break at work
Quick stretches like horizontal and overhead stretches will do great at work. So take a break at work every hour to stand up, walk around and stretch.