Overhead Triceps

A partner-assisted PNF stretch for the triceps that uses isometric contraction to achieve a deeper range of motion.

Instructions

1. Sit upright on the floor with your partner positioned behind you.
2. Raise one arm straight up and flex the elbow, attempting to touch your hand to your back.
3. Your partner should hold your elbow and wrist at this position.
4. Attempt to extend your arm straight into the air for 10-20 seconds while your partner provides moderate resistance, preventing actual movement.
5. Relax and breathe, then have your partner gently push your wrist down to deepen the triceps stretch.
6. Hold this deeper stretch position for 10-20 seconds while breathing deeply.
7. Release and switch to the other arm.
8. Repeat for 2-3 rounds per side.

Tips

• This is a PNF stretch that requires a cooperative, experienced partner for safety.
• The isometric contraction phase should be challenging but not cause pain.
• Never force the stretch aggressively - work within your comfortable range.
• Keep your torso upright to isolate the triceps stretch.
• This stretch is particularly beneficial after pressing movements or when triceps feel tight.