Shoulders · Seated or Standing
Overhead triceps stretch
One arm bent behind the head, the other hand easing the elbow, for a stretch along the back of the upper arm and under the shoulder.
- Hold 15 to 30 s each side
- Held stretch
How to do it
- Sit or stand tall.
- Lift your right arm and bend it so the hand drops behind your head, between the shoulder blades.
- Place your left hand on the right elbow.
- Gently ease the elbow back and toward the middle. Hold, release slowly and swap arms.
How long
Hold for 15 to 30 seconds on each side.
What you should feel
A stretch down the back of the upper arm and into the side of the shoulder.
Stop if…
- Pain, numbness, tingling or pins and needles, or dizziness: stop and do not push through it.
- Pain or pinching at the top of the shoulder when the arm is raised.
- You cannot lift the arm overhead comfortably: use the cross-body stretch instead.
Variations
- Standing. The same, standing with the feet hip-width apart.
- Gentler. Rest the hand on the back of the neck rather than between the shoulder blades.
Common mistakes
- Pushing the head forward to make room.
- Arching the lower back.
- Forcing the elbow.
Use it in a routine
The stretch routine builder can play this with other shoulders stretches, with a countdown for each side and a chime at every change. The stretch break timer adds stretches like it to a break after each work interval.
Sources
Written from published guidance by health services, physiotherapy and ergonomics bodies. Last reviewed .
- Upper body stretches for the workplace (video), Mayo Clinic
- Standing stretches for the workplace (video), Mayo Clinic (general stretching guidance)
- Desk-based exercises, Chartered Society of Physiotherapy (UK) (general stretching guidance)
- Stretching at the workstation (PDF), New Mexico State University Environmental Health and Safety (general stretching guidance)