Home / Patient library / Exercise sheets / Sheet 19

Triceps tendon exercises

Shoulder & elbow · Triceps tendon pain at the back of the elbow

First, make sure the tendon is not torn. If you suddenly cannot straighten the elbow against gravity (for example, you cannot push the hand up above your head), do not do these exercises: come to us the same day. If the pain began suddenly with a pop, do not start these exercises until we have checked the elbow. How to use this sheet. This sheet is for pain at the back of the elbow that came on slowly. Tendons get better with the right amount of load, built up slowly over weeks to months. Cut down heavy pushing for now. Go in order: start with exercise 1. Add exercise 2 when exercise 1 is easy and the pain has settled, and add exercise 3 only when exercise 2 is easy. Mild discomfort during an exercise is fine if it settles by the next morning; if the elbow is worse the next day, go back a step. Exercises 4 and 5 can be done from the start. Do not do floor push-ups, chair dips, the push-up step of surya namaskar or heavy gym pressing until we have told you it is safe. Do not lean on the point of the elbow, and do not let anyone, including a bone setter, massage the tendon hard.

Print this sheet

A4 PDF, 0.4 MB. Free to download — no sign-up, no email address needed.

Pressing down without moving

Sit at a table with the affected elbow bent to a right angle and the little-finger side of the forearm and fist resting on the table. Press the forearm straight down into the table, as if to straighten the elbow, without letting it move. Press only as hard as is comfortable, hold, then relax.

Hold 30 seconds
5 times
2 times a day

Should feel: The back of the upper arm working, and the pain easing Should not feel: Pain that is worse than when you started

Slow elbow straightening with a bottle

Stand and lean forward with the good hand on a table. Hold a small water bottle in the affected hand, with the upper arm against your side and the elbow bent. Slowly straighten the elbow until the arm points back, then slowly bend it again, counting to three each way. Add a little water to the bottle as it gets easy.

8–12 times
2–3 sets, 3 days a week

Should feel: The back of the upper arm tiring Should not feel: The elbow worse the next morning

Wall push-up

Stand an arm’s length from a wall, palms flat at shoulder height. Keep the body in one straight line and bend the elbows to bring the chest towards the wall.

10–15 times
2–3 sets, 3 days a week

Should feel: The arms and chest working Should not feel: The hips sagging, or shoulder pain

Elbow bend and straighten

Sit with the arm by your side. Bend the elbow slowly as far as it goes, bringing the hand up, then straighten it fully.

10 times
4 times a day

Should feel: A gentle stretch at the front or back of the elbow Should not feel: Sharp pain

Shoulder blade squeeze

Squeeze the shoulder blades together and down.

10 times
3 times a day

Should feel: Between the shoulder blades Should not feel: The shoulders lifting

Stop and telephone us if

You suddenly cannot straighten the elbow against gravity — come the same day
A sudden pop or tearing feeling at the back of the elbow, a gap or dent just above the point of the elbow, or new bruising at the back of the arm
The back of the elbow becomes red, hot and swollen, or you feel feverish
The pain keeps getting worse over the weeks, even after you have cut back

Ready when you are.

Call either clinic during consulting hours, or send a WhatsApp message any time.

Nallasopara West Virar East