How to stretch the lateral head of the triceps muscle

Stretching the lateral head of the triceps can be achieved through methods such as arm extension, contralateral assisted stretching, and stretching with the aid of a fixation device. The lateral head of the triceps is an important muscle group in the posterior upper arm, and targeted stretching can relieve muscle tension and improve joint flexibility.

1. Extend arms backwards

Stand or sit with one arm straight up, bend the elbow to bring the palm close to the scapula, and slowly apply force to the opposite side by gently pressing the elbow with the other hand. Keep the shoulders sinking to avoid compensation and feel the pulling sensation of the outer head of the triceps brachii. This action is suitable for relaxing after exercise, and should be maintained for about 15 seconds each time.

2. Opposite side assisted stretching

When sitting, bend the elbow of the stretching arm behind your head and gently pull the elbow joint in the same direction with the opposite hand. Pay attention to controlling the force to avoid excessive pulling, and tilt your body slightly towards the stretching side to enhance the effect. This method can accurately act on the fibers of the lateral head muscle.

3. With the help of a fixed object, stretch

and stand facing the wall or column. Place one palm backwards against the fixed object, at a height equal to the shoulder. Slowly lean forward and rotate the torso, adjusting the stretching strength by changing the angle of palm support. Suitable for office workers to use desks and chairs for fragmented stretching.

4. Towel Assistance Method

Hold the ends of the towel with both hands behind your back, keep the upper hand straight, and slowly pull the towel downwards with the lower hand. By adjusting the distance between hands, the degree of force on the outer head can be changed. Pay attention to keeping the spine upright and avoid hunching over, which may affect the stretching effect.

5. Dynamic stretching combination

combines dynamic movements such as arm circle drawing and forward and backward swinging to preheat, and then performs static stretching. The dynamic process can increase muscle temperature, enhance the safety and effectiveness of lateral head stretching. Suggest repeating 8 times for each group and then maintaining static stretching for 20 seconds. When stretching, one should maintain even breathing and repeat each action twice. It can be done before and after exercise, but after strength training, you need to wait for the muscle temperature to drop slightly before stretching. If there is pain or joint discomfort, stop immediately. Long term desk users can do a simple version of stretching every hour to prevent muscle stiffness. Combining rotator cuff muscle relaxation can better improve upper limb mobility.