Therapeutic exercise
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.
How to perform
- Starting position. Stand next to a wall, with the affected arm flexed at 90° and the elbow resting laterally against it.
- Step 2. Push the elbow against the wall as if trying to extend the arm — but without allowing movement (the wall does not yield).
- Step 3. Apply about 70% of maximum force, feeling the contraction in the triceps belly and the posterior elbow region.
- Step 4. Hold the contraction for 30–45 seconds, breathing normally.
- Return. Release gradually and rest for 1 minute before repeating. Pain during execution should be minimal — if intense, reduce the force applied.
When not to perform
- Partial or complete triceps tendon rupture
- Recent elbow surgery
- Olecranon bursitis in an acute inflammatory phase
- Uncontrolled arterial hypertension (isometrics raise pressure)
- Recent olecranon fracture
- Cubital tunnel syndrome with intense paresthesia
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
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.
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.
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.