1. Bent Arm Crossover
The triceps muscle behind the upper arm has three distinct heads. Because each works best from a different angle, it’s important to stretch the upper arm in multiple directions. To fully benefit from the Bent Arm Crossover, be careful not to rotate your trunk at the waist.
- Stand with your feet shoulder width apart with your right arm across the chest and bent over your shoulder. With your left arm, pull the right arm across your chest and gently upward until you feel a slight tension in the triceps.
- Repeat the stretch on the opposite side with your left arm across the chest and bent over your shoulder. Remember to hold your abdominals in and maintain straight posture.
2. Overhead Triceps Rope Stretch
Our world has become so convenient, it’s not often we need to reach overhead or use the full motion of our shoulders and upper arms. This exercise can make reaching for that top shelf in the garage or zip up a dress much less intimidating.
- Stand with your feet shoulder-width apart and hold the rope in your left hand. Reach your left hand over your left shoulder toward the centre of your back. Next, reach your right arm behind your back and grab the rope near your lower back.
- Gently apply tension to the left triceps by pulling down on the rope with the right hand. Repeat on the opposite side.
3. Front Arm Biceps Stretch
The biceps is a difficult muscle to isolate and stretch, so it’s often overlooked when exercising.
Muscle tears often occur when a sudden heavy effort over stresses a tight biceps, so it’s important to keep them in good shape.
- Begin the stretch with your right arm straight and reach your right hand back on a surface that’s level with your upper thigh. The rest of your body should be squared and facing forward.
- Keeping your right hand on the surface behind you and your right arm straight throughout the movement, lean slightly forward. When you feel a gentle stretch in the right biceps muscle, don’t lean any farther but hold the pose there.