Muscle of the month: Triceps brachii

The Triceps brachii muscle is in the posterior compartment of the upper arm. It has three attachments all which contribute to extending the arm at the elbow. It works in partnership with the Biceps brachii on the front of the arm.

I regularly massage the arms of my clients and therefore the triceps muscle. I do this because these muscles are often overworked, causing tightness and tension. The techniques that I use aim to get deep into the muscle tissues to relieve any tightness. Having an arm massage will improve blood circulation and stimulate the lymphatic system, helping to prevent injury. When muscles are overused or are injured, scar tissue forms around an area to repair damage. Scar tissue can become restrictive causing muscle tightness.

Arms will also benefit from a sports massage prior to exercise or a competition. This will help the client to prepare, both mentally and physically. Their range of movement and the level of positive hormones in their body should increase after having a massage too.

That sounds great! Come and have an arm massage with Lucyna Massage Therapy and feel the benefits yourself!

Stretches to Try

• Lift your shoulders up toward your ears and then draw them down and back.
• Extend your right arm to the ceiling, then bend at the elbow to bring the right palm toward the centre of your back, resting your middle finger along your spine.
• Use your left hand to gently push your elbow in toward the centre and down.
• Hold this stretch 30 seconds for three to four repetitions on each side.

• Start in the same position as the overhead triceps stretch, holding a band or similar in your right hand.

• Bring your left elbow down along your side body and reach your hand up to hold the bottom of the towel, keeping the back of your hand against your back.
• Pull your hands in opposite directions.

• Bring your left arm across your body.
• Bend your elbow slightly.
• Use your right hand to guide the movement as you press your arm into your chest and over to the right.
• Hold this stretch about 20 seconds and do a few on each side.