How to do it
Standing, upper arm beside the ear. Lower the weight behind the head and straighten the elbow to lift it; the upper arm stays still and the back does not arch. Lower over three seconds. Pain up to 3 out of 10 that has settled by the next day is acceptable.
Default dose
3 × 12
This is the library's default dose. Each person's programme is set after assessment, around the grade of their finding and their own conditions and limits.
Muscles involved
- working Triceps brachii
Muscle colours in the animation: orange working, blue stretching, amber holding still. These muscles were measured on the 3D model.
Where it sits in a programme: Activate the weak
The third phase is activation: strengthening a muscle that has become weak or underused, with controlled movement and light load, so it can carry its share of holding the body up.
Which postural findings it is prescribed for
It appears in programmes the tool prescribes after a musculoskeletal assessment.
Take care
- In the acute phase of a fresh injury, this exercise is taken off the programme.
- If the movement causes pain or makes pain worse, stop and contact the clinic or your doctor.
Source
Common practice, no specific study.