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Elbow · Strengthening

Triceps Self-Massage with Ball

Triceps self-massage with a ball, 2 sets, 1 minute per arm

Illustration of the Triceps Self-Massage with Ball exercise

Listen to the instructions

How to do the exercise

Sets: 2

Duration: 1 minute per arm

Description: Place a ball against the back of your arm, at the level of the triceps. Apply gentle, controlled pressure and perform small up-and-down or back-and-forth movements over the tense area.

Tips: Breathe deeply to promote muscle relaxation. Do not apply too much pressure to avoid pain.

Progression: Gradually increase the duration up to 2 minutes per arm if comfortable.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
Massage ball
Starting position
Standing or seated, arm relaxed
Clinical goal
Muscle relaxation and preparation for triceps loading
Also known as
Triceps massage with ball, Self-massage back of arm, Triceps muscle massage

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.