Why Does This Hurt Wednesdays? Edition 2
Welcome Back to "Why Does This Hurt Wednesdays?" brought to you by yours truly. I hope you enjoyed the last one and if you have any questions let me know!
For this week, I'm wimping out a little and addressing a smaller muscle with less actions BUT frequently hit in boot camp classes... Kerry and I took one the other day and oh boy. more to come on that.
so with that we have the......
Long head: the infraglenoid tubercle.....aka the lower part of your glenoid fossa (which is part of your scapula (shoulder blade) still with me?). basically inside your glenohumeral joint. the main joint people associate with the shoulder
Medial Head: originates on the back humerus ( the bone of the upper arm)
Lateral Head: originates on the back humerus (the bone of the upper arm)
Olecranon process... the hook of one of your forearm bones that contributes to the elbow joint
Elbow extension aka straightening your arm out
The long head helps with adduction (pulling your shoulder into your side) and shoulder extension (reaching your arm straight behind you)
Overhead Tricep Press (Beginner)
In order to do this exercise you need to have the flexibility in your shoulders to come into full flexion (arms up overhead) while still keeping your shoulders pulled down your back and pinched together. Start with a light weight in order to get proper form and technique and then increase.
Starting Position: Hold weight between both thumbs and index fingers. Reach both arms up straight overhead (pinch your shoulder blades back and down) and keep your elbows bent and tucking in as tight as you can to your ears. (I have a little trouble with this as you can see)
End position: Extend your elbows and press the weight up overhead. Do NOT let your shoulders scrunch up towards your ears and keep your elbows close into your ears.
Repeat! 3 sets of 10 repetitions to start!
Tricep Pushups (Intermediate to advanced)
Start off with 3 sets of 10.. This not only challenges your triceps but your core, chest and shoulder muscles.
Starting position: Come into a high push up position with your hands stacked under your elbows stacked under your shoulders. Your body should be in a straight line from the crown of your head to your heels (IE: don't let your belly sag to the ground or your butt stick up in the air) Inhale here!
End position: Exhale slowly lower yourself down. Keep your elbows as close to your ribs as possible as you bend your elbows. Keeping your body in a straight line until your humerus (upper arm bone) comes in line with your torso. Inhale and press back up
Overhead tricep stretch
Reach Up and over your head. Grab your left elbow with your right hand and pull gently towards your head and down towards the floor. Reach your left hand towards the floor. Hold for about 30 seconds on each side.
Try these out and let me know what you think. Toning up the triceps targets those muscle my Aunt Jeannie likes to call "chicken wings". As always you can't spot train aka doing just these exercises won't get rid of some extra arm flab. BUT doing these exercise will help tone up those muscles underneath your arms.
Any special requests for the next edition of Why Does This Hurt Wednesdays? Let me know and if you try out these exercises or stretches, take a pick and tag #nothingwithoutyoga AND #whydoesthishurtwednesdays
Namaste and Get Lifting!
Disclaimer: I am currently NOT A medical professional (although soon) but I am a personal trainer, yoga instuctor and Doctorate of Physical Therapy student. This is where I have compiled all this information from. If you are concerned about starting a physical fitness regime please contact your doctor first. If you have any questions at all please contact me at nothingwithoutyoga@ gmail.com or my instagram @nothingwithoutyoga.