Therapeutic exercise
Overhead Triceps Stretch
Classic stretch of the triceps brachii in its proximal portion (long head). Fundamental in the treatment of triceps tendinopathy — maintains tendinous flexibility while eccentric loading remodels the tendon.
How to perform
- Starting position. Stand or sit with an upright spine.
- Step 2. Raise the affected arm overhead and flex the elbow, bringing the hand toward the middle of the back, between the scapulae.
- Step 3. With the contralateral hand, grasp the affected elbow and gently pull it toward the head — increasing the stretch.
- Step 4. Feel the stretch in the posterior region of the arm and shoulder. Hold for 30 seconds, breathing deeply.
- Return. Release slowly and repeat on the other side. Keep the trunk upright — do not lean the body to the opposite side as compensation.
When not to perform
- Triceps tendon rupture
- Acute rotator-cuff injury
- Adhesive capsulitis in an acute phase
- Recent elbow or shoulder surgery
- Glenohumeral instability
- Shoulder impingement syndrome in an acute phase
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Triceps Isometric Wall Hold
Isometric contraction of the triceps brachii in elbow extension against a wall. The first stage of triceps tendinopathy treatment at the olecranon insertion — produces immediate analgesia without overloading the reactive tendon.
Triceps Pulley with Eccentric Emphasis
Resisted elbow extension with emphasis on the eccentric phase (controlled descent). In triceps tendinopathy, slow and heavy loading during descent is the main stimulus for tendon remodeling — following the same principle as the Alfredson protocol adapted to the triceps.
Ulnar Nerve Glide (Batman Mask)
Neural mobilization of the ulnar nerve along its path through the elbow (cubital tunnel) and wrist (Guyon's canal). Indicated for cubital tunnel syndrome, medial epicondylitis with a neural component, and triceps tendinopathy — the mask-shaped movement around the eyes releases the nerve from adhesions.