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Exercise handout — move better, feel better.
Triceps Overhead Stretch
Stretch your triceps by reaching behind your head. Good for overall elbow flexibility and reducing back-of-arm tightness.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
30 sec
Reps / Time
15 sec
Rest
hold 20-30 seconds
Tempo
Step-by-Step Guide
Set up
- Stand or sit with good posture
- Raise one arm straight overhead
- Keep shoulder down, not shrugged
No image for this step. Follow the written instruction.
Step 1 of 5
Bend your elbow to reach your hand behind your head
No image for this step. Follow the written instruction.
Step 2 of 5
Try to touch between your shoulder blades
No image for this step. Follow the written instruction.
Step 3 of 5
Use other hand to gently push elbow back
No image for this step. Follow the written instruction.
Step 4 of 5
Hold when you feel stretch in triceps
No image for this step. Follow the written instruction.
Step 5 of 5
Keep head upright
Breathing
- Breathe slowly
- Relax into stretch
Form Cues
- Keep head neutral
- Don't force the elbow
- Feel stretch in back of upper arm
- Breathe normally
Common Mistakes to Avoid
- Tilting head forward
- Pushing too hard
- Arching back
- Shrugging shoulder
Safety Information
Avoid if it causes numbness or tingling in hand (may indicate cubital tunnel). Use caution.
Progressions
Hold a towel behind back with both hands
Regressions
Use less pressure on elbow
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.