Triceps Tendon Injury Exercises
You may do all of these exercises right away.
- French stretch: Stand with your fingers clasped together and your hands high above your head. Stretch by reaching down behind your head and trying to touch your upper back while keeping your hands clasped. Keep your elbows as close to your ears as possible. Hold this position for 15 to 30 seconds. Repeat 3 times.
- Triceps towel stretch: Stand with your injured arm over your head holding the end of a towel. Put your other arm behind your back and grab the towel. Stretch your top arm behind your head by pulling the towel down toward the floor with your uninjured arm. Keep the elbow of your injured arm as close to your ear as possible. Hold for 15 to 30 seconds. Repeat 3 times.
- Towel resistance exercise: Stand with your injured arm over your head holding the end of a towel. Put your other arm behind your back and grab the towel. Lift the hand of your injured arm toward the ceiling while pulling down on the towel with your other hand. Keep the elbow of your injured arm as close to your ear as possible. Hold for 10 seconds. Repeat 10 times.
- French press: Sit and hold a small weight or dumbbell with both hands as if it were a baseball bat. Reach your arms over your head toward the ceiling. Bending your elbows, slowly lower the weight behind your head until the weight touches your upper back. Lift the weight up over your head and reach toward the ceiling again. Do 2 sets of 15 repetitions.
- Modified push-up: Get onto your hands and knees, with your hands directly below your shoulders. Slowly bend your arms and lower yourself toward the floor, being careful to keep your spine straight. When you can do 2 sets of 15 easily, do this with your feet off the floor. Gradually progress to doing regular push-ups with your legs out straight.
- Triceps kick back: Lean forward with the hand of your uninjured arm resting on a table or chair for support. Hold a weight with the hand of your injured arm. Keep the elbow of your injured arm against your side. Your arm should be bent at a 90-degree angle with the upper arm parallel to the floor. Move your forearm back until it is straight and also parallel to the floor. Then bring it back to the starting position. Do 2 sets of 15 repetitions.
Written by Scott Coleman, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
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