Triceps Tendonitis Treatment Stretches & Exercises – Ask Doctor Jo

Triceps Tendonitis Treatment Stretches & Exercises – Ask Doctor Jo


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!