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The Overhead Triceps Stretch is an excellent exercise for stretching and loosening up the triceps muscles as well as the shoulders. This stretch is ideal for those who perform upper body exercises or who experience tension in the arms and shoulders.

How to do the Overhead Triceps Stretch correctly

Follow these steps to perform the Overhead Triceps Stretch correctly:

  1. Stand upright with your feet hip-width apart and your arms relaxed.
  2. Raise one arm above your head and bend your elbow so that your hand comes down behind your head.
  3. Use your opposite hand to gently push the elbow down and back until you feel a stretch in the triceps and shoulder.
  4. Hold the stretch for 20-30 seconds and then repeat on the opposite arm.

Typical Overhead Triceps Stretch Mistakes

To get the most out of the stretch and avoid injury, you should avoid the following typical mistakes:

  • Excessive lumbar flexion : Keep the core tight and avoid swaying too much in the lower back, as this can strain the spine.
  • Shoulder lifts : Make sure the shoulders are relaxed and lowered so that the stretch is focused on the triceps and not the neck.
  • Too hard a stretch : The stretch must be gentle. Avoid pressing the elbow down too hard, as this can lead to discomfort.

Variations and Adjustments for the Overhead Triceps Stretch

Depending on your flexibility and comfort level, you can try different variations of the Overhead Triceps Stretch :

  • Standing against a wall : Stand with your back against a wall for extra support and perform the stretch. This helps keep the upper body stable and focused on the triceps.
  • Lying Overhead Triceps Stretch : Lie on a yoga mat and raise one arm overhead while bending the elbow. Use the opposite hand to support the elbow, providing a gentle and steady stretch.

Rehearsals and recommendations

Hold each side for 20-30 seconds and repeat 2-3 times. The exercise can be done daily or after training to loosen up the triceps and shoulders.

Breathing during the exercise

Remember to breathe calmly during the entire stretch. Inhale as you enter the stretch and exhale slowly as you hold the pose. This helps your muscles relax and achieve a deeper stretch.

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