Stick Lying Single Arm Triceps Stretch
- Zielmuskel
- —
- Equipment
- Stick
- Körperregion
- Stretching
- Typ
- Stretching
The stick lying single arm triceps stretch is a flexibility exercise that targets the triceps brachii of one arm at a time. Performed lying on your back, you use a stick — such as a dowel rod or broomstick — to guide one elbow into a deep overhead position, allowing gravity and gentle leverage to lengthen the long head of the triceps more effectively than an unassisted stretch.
Stick Lying Single Arm Triceps Stretch: So führst du sie aus
- 1Lie flat on your back on a mat with your legs extended and your body relaxed.
- 2Hold a stick vertically with both hands, gripping it with one hand near the top and the other hand near the bottom.
- 3Raise the arm you want to stretch overhead and bend that elbow so your hand drops behind your head, placing your forearm along the back of your skull.
- 4Position the top grip so that hand holds the stick just above the bent elbow of the arm being stretched.
- 5Use your bottom hand — the one holding the lower end of the stick — to apply gentle downward pressure, guiding the bent elbow further toward the mat and deepening the overhead position.
- 6Hold the stretch for 20–30 seconds, breathing steadily and allowing the triceps to relax with each exhale.
- 7Release the pressure slowly, extend the arm back overhead, and lower it to your side.
- 8Switch the grip and repeat on the opposite arm for the same duration.
Technik-Tipps
- Keep your lower back pressed gently into the mat throughout — avoid arching as the elbow moves deeper into the stretch.
- Apply pressure with the stick gradually and smoothly; never force the elbow down with a sharp pull.
- Breathe out slowly during each hold — exhaling relaxes the muscle and allows a greater range of motion without strain.
- Keep the elbow of the stretching arm pointing straight up toward the ceiling rather than flaring out to the side, to isolate the triceps long head.
- Use a light, non-slip stick so you can maintain a comfortable grip without gripping hard enough to create tension in the shoulder or forearm.
Häufige Fehler
- Pulling the elbow too aggressively with the stick, which can overstretch the triceps tendon or strain the elbow joint — ease into the end range and hold.
- Allowing the lower back to arch off the mat, which shifts stress away from the triceps and toward the lumbar spine.
- Letting the stretching elbow drift outward rather than pointing it at the ceiling, which reduces isolation of the triceps long head and places unnecessary torque on the shoulder.
- Holding the breath during the stretch, which keeps the muscle guarded and limits how far the tissue can lengthen — breathe continuously throughout.
- Rushing through the hold with fewer than 20 seconds per side, which is not long enough for the nervous system to allow meaningful muscle lengthening.
Häufig gestellte Fragen
What does the stick lying single arm triceps stretch target?
It primarily targets the triceps brachii, especially the long head, which crosses the shoulder joint and is most effectively lengthened when the arm is raised overhead. Lying down removes postural fatigue and lets gravity assist the stretch, while the stick provides controlled leverage to deepen it.
Why use a stick instead of doing a standard overhead triceps stretch?
A stick acts as a gentle lever arm, allowing you to apply consistent, controlled pressure to the bent elbow without relying on the opposite hand's grip strength or shoulder flexibility. This makes it easier to reach a deeper stretch position and to hold it steadily for the full duration.
When is the best time to do this stretch?
This stretch is best performed after a workout that involves pressing or triceps-dominant exercises, or as part of a dedicated flexibility or cool-down routine. Avoid performing it on completely cold muscles — a brief warm-up walk or light cardio beforehand allows the tissue to lengthen more safely.
How long should I hold the stick lying single arm triceps stretch?
Hold each side for 20–30 seconds per set and complete 2–3 sets per arm. Research on static stretching generally supports holds of at least 20–30 seconds for meaningful improvements in muscle extensibility over time.
Can I do this stretch if I have elbow or shoulder pain?
If you experience pain — as opposed to the mild tension of a normal stretch — in the elbow, shoulder, or upper arm during this movement, stop and consult a healthcare professional before continuing. The stick adds leverage that can aggravate existing joint issues if used without care.
