Triceps Tendinitis: Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to do the exercises
Elbow flexion and extension
slide 1 of 5, Elbow flexion and extension,
- Stand with your arms relaxed at your sides.
- With your affected arm, gently bend your elbow up toward you as far as possible. Your palm should face up.
- Then straighten your arm as much as you can.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other arm.
Triceps stretch
slide 2 of 5, Triceps stretch,
- Stand or sit up straight. If you're standing, keep your feet about hip-width apart. Reach your affected arm straight up.
- Keeping your elbow in place, bend your arm and reach your hand down behind your back.
- With your other hand, apply gentle pressure to the bent elbow. You'll feel a stretch at the back of your upper arm and shoulder. Hold about 15 to 30 seconds.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other arm.
Chair push-up
slide 3 of 5, Chair push-up,
- Sit in a firm chair with sturdy armrests. Keep your feet flat on the floor and slightly apart.
- Place your hands on the armrests and use your arms to push yourself up from the chair.
- Straighten your arms as much as you can. Hold for 1 to 2 seconds.
- Return slowly to your seated position.
- Repeat 8 to 12 times.
Resisted triceps extension
slide 4 of 5, Resisted triceps extension,
- Tie a knot in the middle of an exercise band. To hold the band in place, put the band over the top of a door, and then shut the door on the band. The knot should be on the other side of the door.
- Stand so that you face the place where you secured the band. Hold one end of the band in each hand, with your hands at shoulder level.
- Keep your elbows tucked in at your sides.
- Slowly pull the bands down so your arms are straight at your sides. Make sure you keep your elbows close to your body as you pull down.
- Slowly return to your starting position.
- Repeat 8 to 12 times.
Pull-down
slide 5 of 5, Pull-down,
- Tie a knot in the middle of an exercise band. Put the band over the top of a door so that the knot is on the other side of the door. Then shut the door to keep the band in place.
- Stand or sit so that you face the place where you have secured the band.
- Hold one end of the band in each hand. Your hands should be at about forehead level, with your arms stretched out in front of you. Hold your hands a little farther apart than the width of your shoulders.
- Slowly pull the bands down to chest level so that your elbows are bent and your hands are at chest level.
- Slowly return to your starting position.
- Repeat 8 to 12 times.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: July 17, 2023
Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
