Hey everybody its Doctor Jo and Remy the lion, we're gonna show you some stretches
and exercises for triceps tendonitis. We're going to start off with some
stretches, then we'll get into some exercises, and we'll end it with a little
bit harder exercises just in case you're a little bit of higher-level. So let's get started!
For the first stretch, take your hands, clasp them above your head, then turn them
over pushing your palms up towards the ceiling. So you want to hold this for
about 30 seconds if you can. Now you might not be able to get this
straight up in the air if you have that tendonitis in those triceps,
so even if you're here or even a little bit lower, getting that stretch that's
fine, but try and hold that stretch for about 30 seconds. Once you get that 30
seconds, give yourself like a 10 second relaxing of those muscles and then do
that a total of three times. So reversing those hands pushing the palms up towards
the ceiling and really stretching and you should feel it right through there, 3
times, 30 seconds. So the next one you're going to use a towel or a belt but
something solid, so not like those resistive bands, but something that you
can get a nice pull with. What you can do is the side you want to stretch, so if
it's your right side, it's going to be up top. Take the belt and put it behind you,
grab the belt with the other hand, and then pull downwards. So that upper arm is
being pulled down and back and so again that's going to be a stretch, so you want
to hold that stretch for about 30 seconds, and do three of those. So once
you relax, give it about 10 seconds and then go again. So I'm going to do it from
the front so you can see what my elbow does, it's kind of going up and backwards
with that belt so just getting that nice stretch and again you should feel it all
through in here. Most the time you'll feel it more through there, so 30 seconds
three times, just holding that stretch. If you don't have a belt or
a towel handy, you can just do that stretch with your hands, so again kind of
take this hand up and over. Now again if it's really sore, you might have to start
right here, you might not be able to get it up that far, but then just take your
other hand, grab that elbow, and then just push up and back, so that's getting that
nice tricep stretch. You're getting an inferior capsular stretch as well so you
might feel it in there, that whole shoulder joint is tight, but
this is the main spot you'll probably feel it in, so the more you push
backwards the more of a stretch you'll get. So again holding that for thirty
seconds, take a little break in between, shake it out, and do that a total of
three times. So now what we're going to do is some exercises, so this time you're
going to do that going back behind you, but you are going to use a resistive
band. Now with the resistive bands, depending on what brand they are, there
are different colors for how strong they are, if you have a thera-band brand
yellows the lightest, Red's the next one, and then it goes up from there. So you
probably want to start off with a yellow. I just have a red because it's a good
solid color, so again you're going to take it and come back behind you,
hold it with the other side, but this time you're going to pull upwards and
then come back down nice and slowly. So really control that band,
don't let the band control you, so don't snap it back because that's going
to irritate something even more. Just start off nice little pull up, nice slow
pull down, let me show you from the front again, and
so elbow up as high as you can comfortably get it, and then pull up straightening
out that elbow, and then nice and slow coming back down, and if you have that
tendinitis in there, that might be slightly painful, so start off with
something really light. Start off with just ten repetitions, take a little break
if it's feeling good you can do some more, but don't overdo it because with
that tendinitis, if you do too much it's just going to flare it up even more,
so if you're really really flared up, don't do it with a band at all, just take
your hand and go up straightening that elbow and then come back down. So the
next one you can use just a weight of some sort, this is a vegetable soup can,
and it's about a pound so making sure that you can use something at home,
you don't have to use weights, but you want to start off really light, just one or two
pounds, even if you've got lots of muscles, this is for rehab this isn't for bulking
up, so you really want something like just to help get those muscles doing
what they're supposed to again. So you can do this standing up, sitting down, you
can do it on all fours which is what I'm going to show you, but you really just
want to get kind of in a bent-over position. So I'm just going to kind of
turn it over on all fours, or quadruped, this way, and you're going to start with
your elbow pretty level to your side right here. Holding on to the weight,
you're just going to push back straightening out that elbow, and again
coming down really slowly, so really control that there's no need to go fast
with this because the slower you go, the more the muscles work. If I just let it
drop down, that's gravity dropping it back down, and I'm missing out on that
exercise, so again just starting off with ten of these. If you have a very light
weight, you can do two or three sets, but again I wouldn't start off with a whole
lot in the beginning because it might not be sore while you're doing it, but
you might be really sore afterwards, so I think it's easier to progress up then
have to be really sore, and then start back down again. The next one is going to
be a little bit harder, so this is after you've done some of the other ones,
you're getting a little bit stronger, it's not quite painful in there, but
you're really trying to get that tricep to do what it's supposed to do again, and
that is the best way to do it, get those muscles working in the proper way again,
not necessarily working them hard, but working them correctly. So a modified
push-up is a great way to do that. You can do your modified push-up a couple
different ways. Some people like just to do again on all fours, but you want to
make sure your elbow is going straight back.
So it's this way and coming up, not this way and coming up, so really
bringing that elbow back behind you and pushing up, so just using a little bit of
my bodyweight. Some people like to actually come down into that push-up
position modified because I'm on my knees, we're still coming down and
pushing up, that's going to be a little bit harder then with your hips bend. So
whichever way I'd start off with this one first, and then you can try the other way,
and then you can go into a full push-up if you feel really really good, but again
since they're harder I would just start off with five to ten, see how you feel
the next day, if you feel good then you can start bumping it up from there. And
then the last exercise which I would say is probably the hardest, again depending
on how you do it, is a dip or a triceps dip. So you can do it just flat on the
floor, you can do it with a chair, or a table, or even a desk top if you're
working at your desk, but again it's important the way your elbows go. You
want your elbows to bend all the way back. You don't want them going out to
the side, so for example the higher up your butt is the further down you have
to go, so if I'm up here I have to go down further and then come back up, so
it's not quite as much pressure when I'm kind of in this four-way position versus
putting my legs all the way out, but I don't have to go quite as far.
So again if you get up to a chair, you can dip down lower and if you're at a
desk you can go even more so that's the way to progress yourself that way. So
again just starting off with five or ten and then working your way up from there.
Alright so there you have it, those are your stretches and exercises for triceps
tendonitis. If you have any questions, leave them in the comment section. Don't
forget to subscribe by clicking here and if you'd like to help donate go to
Patreon by clicking up here. Remember be safe, have fun, and I hope you feel better soon!