Exercises for triceps tendonitis can help alleviate the pain and its other symptoms. You can start with these exercises right away. However, avoid doing the exercises as soon as you feel pain and lifting above your head as you heal.
Stand with one arm holding the end of a towel over your head. Place your other arm behind your back and hold the other end of the towel. Stretch your top arm by pulling the towel down with your other arm.
Keep your elbow in your top arm as close to your ear as possible. Hold the stretch position for 15 to 20 seconds. Repeat it 3 to 6 times.
Stand with one arm holding the end of a towel over your head. Place your other arm behind your back and hold the other end of the towel. Stretch the towel by pulling with your arms on both ends.
Keep your elbow in your top arm as close to your ear as possible. Hold the resistance position for 10 seconds. Repeat it 10 times.
Stand upright with your fingers in a prayer position and your hands high above your head. Stretch your arm by reaching toward your upper back behind your head while keeping your hands clasped together.
Hold this stretch position for 15 to 20 seconds. Repeat it 3 to 6 times.
Sit in a chair with a small weight between your hands. Move your arm above your head and slowly lower the weight behind your head until the weight touches your upper back. Repeat it 10 to 20 times.
Lean forward and rest your head on your uninjured arm on a table or chair for support. Hold a weight in your injured hand and keep your elbow against your side parallel to your body.
Your arm should be at a 90-degree with your forearm facing the floor. Move your forearm backward until you straighten your elbows. Repeat it 10 to 20 times.
Be in a push-up position, with your hands parallel to your shoulders but with knees on the floor. Slowly lower yourself toward the floor while keeping your back straight. If you can do 2 sets with 15 reps without any pain, do this exercise with your feet in the air. Gradually progress to doing this exercise by stretching out your legs in a full push-up position.
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Stand with a stick in your hands, palms facing down. Keep your elbows straight as you lift your arms over your head. Hold for 5 seconds and return. Repeat 10 times.
Standing upright, hold a stick behind your back with both hands. Slowly move the stick away from your back and hold for a count of 5. Release. Repeat 10 times.
Lie on your back on a hard surface. Hold a stick in your hands keeping the palms facing up. Rest your upper arms on the floor with your forearms bent at a 90 degree angle. Using one arm, push your other arm away while still keeping the elbow of that arm pushed at your side. Hold for 5 seconds. Repeat 10 times.
Standing upright with one arm behind your head holding a stick. Bend your other arm behind your back to hold the stick. Move the stick up and down by bending your elbows. Hold for 5 seconds. Return to your starting position. Repeat 10 times.
Standing upright, hold a stick with both hands, palms facing out. Let the stick rest against your thighs. Keep your elbows straight as you use one arm to push the other out to the side and as high as possible. Hold the stretch as you count to 5. Repeat 10 times.
Standing straight, shrug your shoulders up toward your ears and hold for 5 seconds. Next, squeeze your shoulder blades together for 5 seconds. Then, pull your shoulder blades down and back toward the floor. Relax. Repeat this cycle 10 times.
Stand facing a wall, about 6 inches away from it. Raise one arm to the side placing the thumb side against the wall with your palm facing down. Keeping the elbow straight, rotate your body in the opposite direction of the arm until you feel the stretch across your bicep. Hold for 15 seconds, then repeat 3 times.
While standing in a corner or doorway, place your arms on the wall slightly above your head. Lean forward slowly until you feel the stretch along the front of your shoulders. Hold the stretch for 15-30 seconds and then repeat 3 times.
Stop living with shoulder pain! Schedule a consultation with our board certified physiatrist for diagnosis and treatment of your shoulder pain or injury. At Advanced Sports & Spine in Charlotte, our holistic, interdisciplinary pain management therapies include non-surgical, non-opioid treatments to heal injuries, provide pain relief, and improve mobility.
Our goal is to help you heal, move freely, and achieve a better quality of life as quickly as possible. We utilize a combination of state-of-the-art equipment, the latest techniques, diet, and exercise to help patients heal. Most treatments and procedures are performed in our private medical office so patients receive affordable treatments by avoiding unnecessary facility fees that may be added by hospitals, outpatient medical centers, or hospital-owned medical practices.
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