How to Stretch Anconeus Muscle
The anconeus stretch is a flexion movement in the forearm aimed at reducing tension in the anconeus muscle and the elbow joint.
Regularly stretching the anconeus can help reduce pain and tension in this muscle.
The anconeus is a small triangular muscle in the elbow joint that assists in elbow extension. It is often said that this muscle is an extension of the triceps muscle, as the triceps muscle is responsible for elbow extension.
The anconeus muscle helps prevent injury to the elbow joint during hyperextension.
It is also believed to aid in stabilizing the ulna during forearm pronation.
Anconeus Stretch
Standing
Start from a standing position. Extend one arm in front of your body, keeping the elbow extended and facing downward with your fingers.
Use the other hand to gently press your palm downward, until you feel the stretch at the elbow.
Hold this position for 30s.
Wall Stretch
Place your palm on a wall with your elbow fully extended and fingers pointing downward.
Gently press your palm into the wall until you feel pleasant stretching in your elbow.
Hold this position for 30s.
Triceps and Anconeus Stretch
From a standing position, lift one arm above your head placing the hand on the opposite shoulderblade.
With help of the other hand, press the foream downward (increasing elbow flexion) gently.
Hold this position for 30s.
Tips when Stretching Anconeus
- Don’t rush into stretch
- Avoid overstretching, stretching more than 30s
- If you experience pain, stop with stretching anconeus
- Always have control when stretching. Aim for slow and smooth movements.
Complementing Exercises When Stretching Anconeus
Exercises like push-ups, triceps extension, overhead press, dips and similar targets anconeus muscle as well as triceps.
These exercises are excellent for building upper body pushing strength and will activate anconeus muscle as well.
When to Stretch Anconeus
Static stretching anconeus is recommended after workout sesion, while dynamic stretching is recommended before any physical activity or workout that activates upper body strength.
Always consult with your medical provider when experiencing anconeus pain.
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