Stretching Exercises
Triceps Stretch
The triceps stretch lifts the arm overhead and bends the elbow to stretch the back of the upper arm and the underside of the shoulder.
What it does
It improves overhead reach by lengthening the triceps and the lower part of the shoulder capsule.
Our physiotherapists use it most often for shoulder arthropathy, and it features in our shoulder pain physiotherapy programmes.
How to do it
- Lift one arm overhead and bend the elbow so the hand reaches down your upper back.
- Use the other hand to gently press the elbow back.
- Keep your head up and back straight.
- Hold 30 seconds, switch sides.
How much
2 to 3 holds each side, once a day.
Common mistakes
- Arching the lower back.
Stop and check with us if
- Overhead reach is painful. Work on shoulder range first.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Can I do this with frozen shoulder?
Should I use a towel?
Related treatments
Shoulder Pain Physiotherapy
Rehab for rotator cuff, impingement and frozen shoulder.
Learn more ShoulderShoulder Arthropathy
Joint damage in the shoulder from arthritis or old cuff tears. Keeping movement and strength, and rehab after replacement.
Learn more NeckNeck Flexion Stretch
Bringing the chin towards the chest to stretch the back of the neck.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.