Chiropractor Chandler AZ

Triceps Tendonitis Exercises

Triceps Stretch 1: Extend your arms straight over your head and clasp your hands together. Stretch by reaching down behind your head and trying to touch your upper back while keeping the hands clasped. Keep your arms as close to your ears as possible. Hold this position for 20-30 seconds. Repeat 3-4 times.

Triceps Stretch 2: Grab each of your elbows in the opposite hand, and move your arms above your head. Drop the hand of the affected arm down behind your head until that hand touches the shoulder. Use the other hand to pull your elbow inwards towards your head. Hold for 15 seconds and repeat on the other side. Stretch both sides 2-3 times.

Towel Stretch: Grab one end of the towel with the hand of your injured arm and position it behind your head. Use your other hand to grab the other end of the towel behind your back. Pull the towel down towards the floor with your good hand to stretch out the affected arm. Keep the elbow of the top arm as close to the ear as possible. Hold the stretch for 20 seconds. Repeat 3 times.

Towel Resistance Exercise: Start with your hands and the towel in the same position as for the towel stretch. Use the bottom hand to create resistance as you try to pull up on the towel with the other hand. Try to keep the elbow of the affected arm as close to the ear as possible.

Triceps Pull-over: Start out with a light dumbbell (3-5 lbs.) and progress to a heavier dumbbell (8-19 lbs.) as you get stronger. Begin by grasping the dumbbell in both hands. Lift it over your head and bend your elbows to lower the weight behind your head. Try to keep your upper arms as close to the ears as possible, while you lift the weight back up until it is over the top of your head. Return to the starting position and repeat 8-10 times for a set. Hint: To make this exercise more challenging, try performing it with the affected arm only.

Triceps Kickback: You can do this exercise with the affected arm only or, as you become stronger, try it with both hands. Begin by using a very light dumbbell (3-5 lbs.) and progress to a larger dumbbell as you get stronger. Typically you will need to use a smaller weight than for a biceps curl.

Grab the dumbbell in the hand of the affected arm, and hinge forward slightly at the waist. You can use the other hand to lean on a table or chair for support. With your upper arm at your side, bend the elbow of the affected arm so that the weight is close to your shoulder. Extend your arm until it is straight and the hand is pointing in back of you, then return to the starting position. Repeat 8-10 times for a set.

Pullback with Theraband: Tie the middle of a Theraband to a railing or doorknob, and grab the ends of the Theraband in either hand. Your arms should be straight, and with your arms at your sides there should be a little tension on the band. Slowly extend your arms straight back, keeping them close to your sides. Be careful not to hunch your shoulders. Repeat 8-10 times for a set.

Triceps Dip: Start by sitting on a bench (a weight bench is perfect), with your hands next to your hips and your fingers pointed forward. If you use a chair for this exercise, it needs to be stable enough that it will not move when you shift your body weight off of it. Lift your hips off of the bench, and slowly lower them down towards the floor, then lift them back up and return to the starting position. Keeping your feet close to your hips will make this exercise easier, while straightening your legs out in front of you will make it more challenging.

Modified Push-Up: Start out on your hands and knees (quadruped position), with your hands directly beneath your shoulders. Slowly lower yourself to the floor keeping the spine straight, then return to the starting position. Repeat 8-10 times for a set. The more challenging version of this exercise is the military push-up, in which your legs are extended straight out behind you.

Source: Coleman, S. & Clapis, P. (2009) Triceps Tendonitis Rehabilitation Exercises. RelayHealth.