PVC Tricep Stretch
A mobility exercise using a PVC pipe to stretch the triceps long head and improve overhead shoulder range of motion. It utilizes the pipe as a lever to gently deepen the stretch without requiring a partner.
The AI utilizes your recovery data, such as HRV and sleep quality, to prescribe this mobility drill on rest days or as a warm-up before heavy pushing sessions. By tracking your RPE and pain feedback, the system learns your flexibility limitations and can substitute this with manual release techniques if movement restrictions are severe or persistent.
Form Cues
- Stand tall with your core braced and ribs pulled down
- Point the elbow of the stretching arm straight up toward the ceiling
- Keep your head neutral and chin tucked
- Gently pull the pipe down with the bottom hand to deepen the stretch
- Don't arch your lower back to compensate for tight shoulders
- Don't allow your head to poke forward
- Don't flare your elbow out to the side
- Don't bounce or jerk into the stretch
Common Mistakes
- Arching the lower back
- Jutting the head forward
- Flaring the ribs
- Elbow pointing outward
Muscles Worked
This stretch primarily targets the long head of the triceps brachii, which is crucial for overhead stability and extension. It also helps open up the latissimus dorsi and improves overall shoulder flexion mechanics.
Primary
Secondary
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