It doesn’t matter if your goal is to achieve better physical performance or just some cosmetic changes, good triceps training and construction is an important component of most sports training regimens.
In the same way, to achieve a harmonious body you must prioritize your triceps with a stretching routine after any intense training or in which you use your arms as a base. This will minimize the risk of injury.
First, the basic anatomy of the triceps will be explained and then 2 stretches will be listed that will definitively reduce your pain in this muscle.
What is the anatomy of the triceps?
The anatomy of the triceps is relatively simple when we consider its function. The triceps brachii is an elbow extender that allows us to straighten the forearm. The muscle is located on the back of the arm and has three distinct heads called the long, middle, and lateral head.
Triceps brachii muscle anatomy
- The long head originates from the infraglenoid tubercle of the scapula
- The middle head originates from the dorsal humerus
- The lateral of the head begins its insertion in the dorsal humerus
As previously stated, this tri-rigid muscle is part of the largest group of muscles in the arm . It is a combined muscle and forms a common tendon that attaches to 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 should we stretch the triceps?
Stretching the triceps is an essential part of any arm workout (and any workout in general). You can stretch them sitting down to avoid any problems, especially if you find yourself dizzy or groggy from your training. For it:
- Extend your arm across your chest and hold it in this position for 15 to 30 seconds
- Perform 3 reps for each arm
- If you are standing, keep your knees slightly bent and your shoulders straight
The extended arm can be held in high and low positions across the chest, as well as the standard mid-chest position. Incorporating these up and down angles will help you wake up all three heads of the triceps and stretch all areas of this muscle that are normally ignored.
Another perfect and effective stretch for the triceps is to flex or bend the elbow and then place it behind the head , touching the ear on the opposite side.
Once you are in the proper position, hold this stretch for 15 to 30 seconds and do three reps for each arm.
These two basic stretches will help you avoid injury and minimize pain in your arms after an intense training session.
References
- Levi Harrison. Avoid Pain and Injury With Two Simple Triceps Stretches. To: Breakingmuscle [Revised December 2015]
