Arms
Triceps stretch right
A fundamental recovery stretch to improve overhead mobility and relieve tension in the back of the arms.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet hip-width apart and your spine in a neutral position.
Raise your right arm toward the ceiling and bend your elbow to place your right hand on the center of your upper back.
Reach your left hand over your head and grasp your right elbow gently.
Pull your right elbow toward the midline of your head and slightly downward until you feel a stretch in the back of your arm.
Hold this position for thirty seconds while maintaining steady, deep breaths.
Release the tension slowly and lower your arms to your sides before repeating or switching.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back to compensate for limited shoulder mobility
- Pushing the head forward instead of keeping the chin tucked and neck neutral
- Applying excessive downward pressure that causes sharp joint pain
- Holding your breath rather than exhaling into the stretch
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.