Triceps Tendinitis: Exercises

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Your Care Instructions

Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or physiotherapist will tell you when you can start these exercises and which ones will work best for you.

How to do the exercises

Elbow flexion and extension

Picture of how to do elbow flexion and extension exercises
slide 1 of 5
slide 1 of 5, Elbow flexion and extension,
  1. Stand with your arms relaxed at your sides.
  2. With your affected arm, gently bend your elbow up toward you as far as possible. Your palm should face up.
  3. Then straighten your arm as much as you can.
  4. Repeat 2 to 4 times.

Triceps stretch

Picture of how to do triceps stretch exercise
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slide 2 of 5, Triceps stretch,
  1. Stand with your back straight and your feet shoulder-width apart. You can do this stretch sitting down if you are not steady on your feet.
  2. Bring your left elbow straight up while bending your arm.
  3. Grab your left elbow with your right hand, and pull your left elbow toward your head with light pressure. If you are more flexible, you may pull your arm slightly behind your head. You will feel the stretch along the back of your arm.
  4. Hold 15 to 30 seconds, then switch elbows.
  5. Repeat 2 to 4 times for each arm.

Elbow extension: Resisted chair stand

Picture of how to do elbow extension exercise (resisted chair stand)
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slide 3 of 5, Elbow extension: Resisted chair stand,
  1. Sit in a firm chair with sturdy armrests. Keep your feet flat on the floor.
  2. Place your hands on the armrests and push yourself up from the chair, keeping your hands on the armrests.
  3. Use your legs as needed to push yourself up.
  4. Return slowly to your seated position.
  5. Repeat 8 to 12 times.

Triceps extension

Picture of how to do triceps extension exercise
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slide 4 of 5, Triceps extension,

Note: For the next two exercises, you will need elastic exercise material, such as surgical tubing or Thera-Band.

  1. Tie an exercise band so that there is a loop or a knot in the middle. Attach the loop or knot to a secure object, or shut a door on the knot to hold it in place. The band should be attached at a place that is above your head.
  2. Stand so you face the place where you have secured the band. Hold one end of the band in each hand, with your hands at shoulder level.
  3. Keep your elbows tucked in at your sides.
  4. Slowly pull the bands down so your arms are straight at your sides. Make sure you keep your elbows close to your body as you pull down.
  5. Return slowly to your starting position.
  6. Repeat 8 to 12 times.

Pulldown

Picture of how to do pulldown exercise
slide 5 of 5
slide 5 of 5, Pulldown,
  1. Tie an exercise band so that there is a loop or a knot in the middle. Attach the loop to a secure object or shut a door on the knot to hold it in place. The band should be attached at a place that is above your head.
  2. Stand so you face the place where you have secured the band.
  3. Hold one end of the band in each hand. Your hands should be at about forehead level, with your arms stretched out in front of you. Hold your hands a little farther apart than the width of your shoulders.
  4. Slowly pull the bands down to chest level so that your elbows are bent and your hands are at chest level.
  5. Slowly return to your starting position.
  6. Repeat 8 to 12 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse call line if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Where can you learn more?

Go to http://www.healthwise.net/ed

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Current as of: May 23, 2016