Category: Arm Stretches

Entegra Health | Remedial Massage Melbourne

Tricep Stretch

tricep stretch

tricep stretchHave you been catching up on all the odd projects around the house lately? Are you working in more of a physical capacity and feeling worse for wear? Re-painting, carpeting or gardening? At Entegra Health, Parkville, Melbourne, we’re here to support your Remedial Massage, muscular tension and overall well being related concerns.

Where Are the Tricep Muscles?

The Triceps Bachii, or Tricep muscles are located behind (posterior) our upper arms; directly opposite the bicep muscles, between the elbow and shoulder. As the name suggests, the Triceps comprise three muscular heads (Long, Medial, Lateral) that attach to the scapula (shoulder blade) and humerus (long bone of the arm) in their origin, or upper (superior) extent; inserting into the ulna (the large bone of the forearm).

What Is Their Function?

The tricep muscles function in association with the Bicep muscles in the upper arm, to support actions involving extension (straightening) of the arm and elbow. In this way, the Biceps are seen as an antagonist to the Tricep muscles, which alternate between lengthening, or stretching, and contracting, (or a ‘push and pull’ mechanism) to function.

As a result, the tricep muscles also act to support the shoulder and corresponding muscles (Pectorals, Biceps and Rotator Cuff Muscles), and specifically the scapula. Examples of these functions include straightening the forearm to reach behind, or in front of yourself, such as when using a remote control, throwing a ball, or hammering.

The Triceps also support fine motor use of the hands, in association with the elbow and shoulder joints, e.g. writing, typing, or tasks requiring meticulous hand movements.

What Tension Related Problems Can Occur in the Triceps?

At Entegra Health Parkville, common conditions of the Tricep muscles vary from standard tension related conditions, to persistent (chronic) inflammatory conditions. More severe although common conditions of the Tricep muscles include Tricep Tendonitis, involving inflammation of the tendon attaching the Tricep to the elbow joint.

Symptoms commonly present in Tricep Tendonitis include pain around the elbow, swelling, and occasionally colour changes to the surrounding tissues. Common aggravating factors associated with general tension or soft tissue injuries, may include:

  • Repeated use causing strain, or overuse of Tricep muscles
  • Weak Tricep muscles
  • Sudden increase in Tricep weight bearing loads

How Can I Reduce Tricep Muscular Tension? | Tricep Stretch

At Entegra Health, we highly recommend consulting your Remedial Massage therapist during your treatment (or through a Telehealth appointment), to determine the most appropriate treatment management plan for you. Common management plans may include a combination of regular Remedial Massage treatments, and self care options including stretches and/or strengthening programs, to effectively reduce general muscular tension of the Tricep muscles between Remedial Massage treatments.

Tricep Stretch

Many simple stretches exist to effectively lengthen and reduce tension in the Tricep muscles of the upper arm (see Entegra Health stretch library). Stretching the Triceps also assists the reduction of tension in the elbows and shoulder, therefore also reducing the potential for soft tissue related Tricep injuries.

Strengthening

Strengthening the Tricep muscles is important to effectively support stabilization of the shoulder, elbow and arms. Exercises to strengthen the Tricep muscles include free weights to strengthen the upper arm and Biceps, and the forearm (Flexors and Extensors) e.g. Tricep Dumbbell Kickbacks.

Enquiries

For further information regarding Remedial Massage, or treatment options, please contact us via email. Access to free online resources including stretch and exercise video resources can also be found on our website.

Entegra Health
Tricep Stretch
Massage Melbourne

Forearm Stretch | Flexors and Extensors

forearm stretch

forearm stretchHave you ever wondered why the muscles of your forearm feel tight after certain activities? Or why your wrist feels tender after a long day at work, or prolonged periods working from home? At Entegra Health, Parkville, Melbourne, we’re here to support your Remedial Massage, muscular tension and overall well being related concerns.

What Are the Flexor and Extensor Muscles?

Our forearms comprise a series of complex muscle groups located in varying depths (superficially and deep) throughout the muscle tissue, or fascia; between the elbow and wrist. Principally – these muscles comprise the Extensors in the posterior (backs) or top of the forearm; and Flexors on the underside or anterior (front) of the forearm.

The seven superficial Extensors of the forearm comprise: the brachioradialis, extensor carpi radialis longus, anconeus, extensor carpi radialis brevis, extensor carpi ulnaris, extensor digitorum and extensor digiti minimi.  The four superficial Flexors comprise the extrinsic hand muscles: the Flexor Carpi Radialis, Palmaris Longis, Flexor Carpi Ulnaris, and Flexor Digitorum Superficialis.

What Are Their Functions?

The muscles of the forearm mimic the rest of the body in their ability to function beautifully in synergy with one another to perform some of our most basic, yet intrinsic actions on a daily basis. Primarily, the following actions are supported by our Flexor and Extensor muscles: rotation (pronation/supination) of the hands and wrists; flexion of the forearms, fingers and thumbs; and extension of the forearm away from the upper arm.

These actions are demonstrated when performing any actions involving our arms and hands, including: using a device, keyboard, or reaching for a cup; lifting and using a phone, or performing a backhand in tennis, or hammering a nail into timber.

What Tension Related Problems Can Occur Here?

At Entegra Health Parkville, tension related to the forearms is commonly observed in people experiencing pain, tension or discomfort in the wrists and/or elbows. Some of the common soft tissue conditions or injuries include Repetitive Strain Injury (RSI) of the wrists or elbow, and Carpal Tunnel Syndrome involving the wrists and inflammation of the Median Nerve, often resulting in tingling and numbness of the hands and fingers.

These common injuries are often multifaceted however may be associated with a combination of the following daily scenarios:

  • Desk based work positions
  • Prolonged device use
  • Repeated actions causing strain, or overuse of muscles groups
  • Weak muscles
  • Sudden increase in forearm muscle demands/weight bearing loads

How Can I Reduce Muscular Tension in the Forearms? | Forearm Stretch

At Entegra Health, we highly recommend consulting your Remedial Massage therapist during your treatment, or initially through a Telehealth appointment, to determine the most appropriate treatment management plan for you. Common management plans may include a combination of regular Remedial Massage treatments, and self care options including stretches and strengthening programs, to effectively reduce general muscular tension of the forearm muscles between Remedial Massage treatments.

Forearm Stretch

Many simple stretches exist to effectively lengthen and reduce tension in the Flexor and Extensor muscles of the forearm, requiring little to no equipment (see Entegra Health stretch library). Stretching these muscles also assists in the reduction of tension in the wrists and fingers, therefore reducing the potential for soft tissue injuries in this area.

Strengthening

Strengthening the flexor and extensor muscles is important to effectively support stabilization of the wrist, forearms, fingers and thumbs. Exercises to strengthen the Flexor and Extensor muscles include hand-held weights to support the wrist, and/or lightweight balls if pain and/or inflammation is present.

Enquiries

For further information regarding Remedial Massage, or treatment options, please contact us via email. Access to free online resources including stretch and exercise video resources can also be found on our website.

Entegra Health
Remedial Massage Melbourne
Forearm Stretch

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