Overhead Tricep Stretch
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Raise one arm straight up overhead. Bend the elbow — let the forearm drop behind the head. Use the opposite hand to gently pull the elbow further behind the head. Hold for the time prescribed on the workout card. Feel the stretch along the back of the upper arm and shoulder. Switch sides. Keep the torso upright — don't lean to one side.
Why It Works
The overhead tricep stretch lengthens the long head of the triceps — which crosses the shoulder joint and becomes chronically tight in hockey players from the constant elbow-bent shooting and stick-handling position. Tight tricep long heads restrict overhead range and contribute to the shoulder impingement pattern. Two sets daily helps maintain the overhead mobility needed for safe pressing and physical play with arms raised.
Hockey Transfer
Releases triceps after pressing — prevents elbow and shoulder tightness. Pair with thoracic rotation drills. Tricep + T-spine = overhead position fully restored.
Coaching Cues
- "Raise one arm overhead"
- "Bend elbow behind head"
- "Use other hand to gently push down. Hold."
Common Mistakes
Pulling too aggressively — gentle sustained pressure only. Leaning the torso sideways — stay upright. Only 15-20 second holds — minimum 30 seconds for tissue change. Forgetting the shooting arm — dominant side typically tighter.
Progression / Regression
Add a gentle lateral lean away from the raised arm — increases stretch intensity.
Door frame tricep stretch (elbow on frame, lean forward) — passive version.
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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