Top 4 Fridays! 4 Triceps Rehab Exercises

🧠The triceps brachii muscle is a large muscle located on the posterior aspect of the upper arm that works to extend the elbow. The long head of the muscle also contributes to shoulder extension.

Reposted with permission from Dr. Tom Walters @rehabscience
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🔎Irritation of the triceps tendon (tendinopathy) near its insertion on the back side of the elbow can occur when training demand surpasses the capacity of the tendon. In these cases, learning to manage overall training volume is important, as well as implementing specific tendon loading strategies.
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✅Shown here is an example progression that could be used to help someone recover from this issue. The key is to pick the exercise version that matches your current symptoms and move on to the next level as pain decreases. Remember that tendinopathies can take several months to fully resolve and can last even longer if movements/exercises that flare the condition up are not modified.
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1️⃣Isometric: Use this strategy when pain is acute. Hold the position for 20-30 seconds and perform 4-5 repetitions.
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2️⃣Elbow Extensor Eccentric: Perform 3 sets of 12-15 repetitions every other day.
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3️⃣Elbow & Shoulder Eccentric: Perform 3 sets of 12-15 repetitions every other day.
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4️⃣Full Movement: Perform this version when pain is nearly resolved. Complete 3 sets of 6-12 repetitions 2-3 times per week.
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#RehabScience

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