Triceps Extension (Light Resistance)

Triceps Extension (Light Resistance)

Purpose: Strengthen the triceps for pushing and supporting weight through the arm once cleared.

Equipment: Light dumbbell or resistance band.

How to do it (band press-down option):
1) Anchor the band overhead. Stand tall with elbows bent and tucked to your sides.
2) Press the hands down by straightening the elbows.
3) Pause 1–2 seconds, then return slowly.

Tips:
- Keep shoulders relaxed; movement comes from the elbow.
- Avoid flaring the elbows out.

Dosage: 3 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.

Progression:
- Increase resistance gradually.
- Add overhead triceps work only if approved and pain-free.

Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.