Think Superman and Krypton, that’s your triceps. Those triceps will help you off the floor if you take a tumble. Getting off the floor is truly a superpower.
Strong triceps are essential for daily living activities
Having strong triceps is essential for activities of daily living (ADLs) that require pushing, lifting, or supporting one’s body weight. These are also the movements needed after a fall.
How do strong triceps help after a fall? Or even if you just want to off the floor
If you are on the floor, you need to push yourself up from the ground or a seated position. Strong triceps provide the necessary strength to lift the upper body and regain a standing or sitting position. This can be critical for avoiding further injuries and ensuring a safe recovery.
Here’s a blog post from a while ago that discussed my mother-in-law falling. We were sitting on a plane heading for Hawaii. A child’s worst fear for their older parent.
Can strong triceps prevent falls?
Strengthening the triceps can also help in preventing falls in the first place. Improving upper body strength enhances overall stability and balance, reducing the likelihood of falls. Falls are especially dangerous for older adults, leading to fractures and other serious injuries and a 25% mortality within one year of a fall.
Strong triceps improve independence
Being able to perform daily activities such as getting in and out of a chair, reaching for objects on high shelves, and lifting light objects can make a significant difference in one’s quality of life.
What can you do to develop strong triceps? Functional Fitness
These are exercises that mimic real-life movements. Many functional movements involve using the triceps, such as pushing open a heavy door, getting out of a bathtub, or carrying groceries. Strengthening the triceps via an exercise program can improve one’s ability to perform these tasks.
Here are some exercises you can do at home or the gym
- Wall Push-Ups:
- Stand facing a wall with your arms extended at chest height and palms against the wall.
- Step back a bit to create an angle.
- Bend your elbows to bring your chest toward the wall, then push back.
- Perform 2-3 sets of 10-15 repetitions.
- Tricep Kick Backs:
- Hold a light weight or water bottle in both hands.
- Hinge forward slightly from the hips.
- Bend both elbows and bring the weights or bottles toward the front of your arm.
- Keeping your elbows tucked to your side, straighten your arms and hold.
- Perform 2-3 sets of 10-15 repetitions.
- Overhead Tricep Extension (with a light weight or household item):
- Stand with your feet hip-width apart.
- Hold the weight with both hands overhead.
- Lower the weight behind your head by bending your elbows, then extend your arms to raise it back up. If this hurts your shoulders, just stick with tricep kickbacks.
- Perform 2-3 sets of 10-15 repetitions.
*** Remember to start with a weight or resistance level that is comfortable and gradually increase it as your strength improves. Maintaining proper form during these exercises and listening to your body is also important. If you experience any pain or discomfort, stop the exercise.
Enjoy the workout! 💪😀 Go to my classes tab to check out my T60Fit Exercise Classes! Join the fun.
