Make sure that you aren’t speeding through this motion. Therefore, we recommend you to perform stretching after the. Stand straight with your feet apart at the shoulder width. Most upper body workouts, even those that focus primarily on the chest, shoulders, or biceps, require the use of your triceps as well. Here are three different triceps motions you can use to increase flexibility and blood flow. A wall usually works best. Return to: Level 2 Gym Ins... Video Resources Home Calendar ©2021 Central YMCA Professional Services. The process should not be painful, so, if you feel any pain in your triceps or any other muscles in your body, you will need to stop the motion. Dynamic stretching differs from static stretching. See the complete workout and instructions (reps, sets) at https://www.peacefuldumpling.com/warm-up-dynamic-stretches Now rotate both the arms in the backwards circles for almost 20-30 seconds. A few examples of dynamic stretching movements would be jumping jacks, torso twists, and arm swings. It elongates and strengthens muscle preparing them for exercise and reduces the risk of injury. One common dynamic stretch is to do exactly the same motion that you do during the behind-the-head stretch — but without holding the position. These are the stretches that can be done anywhere and anytime. Bring both your arms back behind your head, and place your hands on your lower neck. And if you do get insured, well you will be doing more harm to your body - the complete opposite of what you intend to do in the first place. Hold the position till the count of 30 seconds. April 7, 2018. Tight muscles are more likely to get injured and do not allow you to get the best possible performance out of your workout. Exhale slowly as you stretch for 20 to 30 seconds, depending on your ability. Best Tricep Stretches is the excellent practice you can add to your routine to avoid tighten triceps. Stretches before exercise for seniors and the elderly are vital in any older adult program. Your triceps are a muscle that includes three different “heads” in your upper arms that run from your shoulders to your elbows. A brisk walk or a quick jog for about 5 to 10 minutes is great rescue. Triceps stretches are arm stretches that work the large muscles at the back of your upper arms. Start to circle your forearm counterclockwise; you’ll be able to feel the tricep moving in your hand. you need to do it most likely for 5 days in a week. You need to perform the stretches equally to both sides, whether your right muscles required more or your left ones, but you need to be impartial and fair to perform stretches on both sides. Hold this position before switching sides. dynamic stretches that will improve your range of motion. To start with a quick stretching routine, you can start with the simple static tricep stretch. Continue to go back and forth between these two positions for about 30 seconds. Share it: Stretching isn’t only a post-workout thing. As you can see, there are a large variety of exercises you can include in your routine to prepare your triceps for a workout. From this position, slowly straighten your arms back to the ceiling. Your palm should be flat against your back, and your shoulders should not be hunched over. These Tricep stretches will focus on the muscle group that includes two muscles, the Triceps brachii and Anconeus.. Just like the normal behind-the-head stretch, start by standing and raising your arm above your head. Still holding the band, raise both of your arms to the ceiling and bend your elbows backward. Let’s start this stretch also from the left side. Look downwards and make sure your neck is in-line with your back. Dynamic arm stretches involve gentle bouncing or swinging movements meant to force your elbow, shoulder or wrist joints past their normal ranges of motion, according to The Stretching Institute. Facing the wall, extend your arm fully and place your palm against the wall. Bending your head in the forward direction will stretch your triceps. Involve stretching as part of your routine to add flexibility to your upper body is the best you can think of. A good warm up, paired with dynamic stretches, can drastically reduce your risk for injury! Behind-the-head triceps stretch. The triceps brachii is the main muscle when it comes to elbow extension. When is preferred to do stretching? Certain kinds of stretches can be performed anytime of day to help alleviate tight spots caused by a workout, poor posture, sitting at your desk or everyday activities. These are a set of dynamic stretches and here’s how to perform. Your triceps are like any other muscle in your body that needs to be stretched before working out. So, we would like to brief you about the same and get into the streamline. Now bring them inwards to embrace yourself as if you are holding a teddy bear. This triceps stretch requires no props, making it an ideal one to keep in your pocket for whenever muscle stiffness strikes. These and many more activities can cause tightening in the triceps and probably the associated tendons and even could raise triceps pain and possible injuries. You have a choice across the static ones and again you have the choice among the dynamic ones in regards, as to select which one to be performed and the number of repetitions and then for how long to be performed. Keep doing this motion for about 30 seconds without flapping your arms. Foam-rolling, static stretching and dynamic stretching are the three categories of the warm-up stretching or cool-down process. Try these three triceps stretches when you need a break from your desk or after an intense arm workout. If you are a part of any kind of sports like baseball, gymnastics, bench pressing, etc. This is a static stretch and here’s the steps. Today, we are going to take a look at some of the top triceps stretches that you can try out before you start your workout routine. Stand up with your feet apart at shoulder width and knees slightly bent. But yes, for a quick demand of any particular side of muscles needing stretches, you are good to go. These muscles are used for elbow extension and to stabilize the shoulder. With your other arm, grab the bottom end of the towel by bending your elbow. This movement will warm up the muscles around the elbow joint. These are a static stretches. Stretch for 20 to 30 seconds. Lean upper body forward and rest both elbows on the chair in a manner that the placing elbows will support the weight of your upper body. If you want to give your triceps an even deeper stretch, add a towel into the picture. Static exercises require that you get into a position and hold it, whereas dynamic stretches warm up your muscles and joints through repeated movements. Well, we realize not every reader knows exactly what the triceps are and what he/she may be looking ahead in the post. You will feel the stretches in the left triceps. Do this motion a couple of times with breaks in between each rep. Rotate your arms in a circle above your head and then bring them back down to complete the circle. Neural stretching refers to stretching the structures of the nervous system, for example, sciatic nerve stretches. While most of these stretches are pretty easy to do, you always need to listen to your body. Even while writing, it is the function of triceps to control the elbow joint so that writing can be done engaging forearm and hand. This website uses cookies to ensure you get the best experience on our website. Bend your arm backward and allow the towel to hang behind your back. Copyright document.write( new Date().getFullYear() ); | All Rights Reserved | Top Fitness Home, [TopFitnessHome.com] are a participant in the Amazon.com Services LLC Associates Program and the Amazon EU Associates Programmed , affiliate advertising programs designed to provide a means for us to earn fees by linking to http://Amazon.com and affiliated sites. Front Arm crossover swings is a Dynamic Stretches. They are on the opposite side of your biceps and work with your biceps to help extend and retract your forearm. Hold your arm out directly in front of you. This is another static stretch but you need a chair to perform the stretch. It is a good idea to incorporate a mix of these two types in your workout. To perform and achieve maximum benefits, you must always start with low level and then progress to the higher levels. Start by holding the resistance band in each hand and hang it in front of you with the band on the ground. Learning proper dynamic back stretch form is easy with the step by step dynamic back stretch instructions, dynamic back stretch tips, and the instructional dynamic back stretch technique video on this page. A variation on this dynamic cross-body exercise is to simply spread your arms out to each side and then cross them in front of each other as if you are going to hug around your shoulders. These are the stretches that can be done anywhere and anytime. This will allow you to really feel stretched out and limber before you start your workout. Most folks only care to stretch the big muscles – their lats, quads, and chest. Constantly move your arms but at a controlled pace. Equipment: No Equipment. If you fail to reach the upper back, place the hand behind the head and bend the head forward. Dynamic stretching differs from static stretching. Push your chest towards the floor to feel the stretch and hold for about 30 seconds. Now, straighten your arms by stretch the band and then lower your forearms to the elbow level position. But, stretching the tricep also offers some great benefits: Quicker Recovery. These stretches are sure to get your muscles activated and your blood flowing! For example, extending an arm behind the back to work the triceps is a static stretch. How to Stretch Biceps Brachii, Triceps Brachii & Brachialis. i Siri Stafford/Lifesize/Getty Images. To start with a quick stretching routine, you can start with the simple static tricep stretch. Let’s dive into these dynamic stretches! Dynamic stretches, … Your arm should be in a straight horizontal line across your chest. Clasp your hands together and allow the chair to support your weight. Lift your arms up on each side with your arms bent at the elbow. Repeat the stretch by switching your hands. You will need to grab a resistance band for this triceps stretch. Also, don’t forget to include one of the dynamic triceps stretches in your warm-up. Target Body Part: Arms. Let’s start discuss them one by one. Lift one of your arms straight up before bending it backward at your elbow. Just think of extending your elbow joint or to straightening your arm, the set of muscles responsible for the motion is the triceps muscles. Now place your right wrist hand of the back left arm at the elbow level. Open them back again to first position and then close again. Luckily, we have done the hard work for you. Yep, you can dynamically stretch your triceps too! Your email address will not be published. Now, when you are in a comfortable position, bend your face down in a manner that your head and neck are alignment with your back, by keeping your upper body parallel to the floor. If you have flexibility issue with your limb upper body or arms and you feel your motion restricted, then this post is exactly for you. Level 2 - Static and dynamic stretches.mp4. Stand straight with feet apart at the shoulder width. Ballistic stretching is where the end range of movement of the joint is forced. If these activities are your routine but stretching isn’t among your plan, then you are likely to consider start stretching today. For this stretch, you will need a foam roller. Another dynamic option is to do the exact same motion you did for the regular cross-body exercise — but with constant, fast movement. Bend your elbows backward and touch your back. Dynamic warmups can help boost flexibility and performance, and reduce the chance of injury. While you do not need to include every stretch in this article, you should definitely try to use more than one. You need a band to perform another dynamic stretch. Besides, to prevent soreness of the muscles after using the upper body for pressing and pushing activities, it becomes essential to do triceps stretching, Your email address will not be published. No matter what muscle you are working out, you should spend a little time limbering up before, during, and after your workout. Reach as far as you can until you feel the stretch, and then hold for 30 seconds. Now, unlock your arms and go back to starting kneeling position. Gently press your head towards the floor supporting with forearms to feel a stretch in the triceps. You need to get your triceps moving and get your blood pumping before you just start picking up weights and getting your pump on. No Comments. Stability of shoulders is largely dependent on triceps and they need to be stretched to avoid any restriction or tighten in the mobility of your arms. Save my name, email, and website in this browser for the next time I comment. Your traps are triangle-shaped muscle groups on both sides of your upper spine that assist in many shoulder blade movements. Stretching The Triceps – What Benefits Does That Offer? There’s no one correct warmup, however a good warm up should take a minimum of 15 minutes, although longer if you feel less mobile and really tight. Tricep Stretches: The Anatomy Of The Tricep. From this position, Lean forward until you can rest your elbows on top of the chair. Don’t let your head touch the chair; only your elbows should be touching. For this stretch, you will need a low chair or another similar object. before the workout or after it, is yet another matter of concern. This will ensure the correct sequential flow of both your blood as well your energy. However, instead of holding this position for a long time, you’ll switch back and forth quickly between your arms. Lean forward slowly, turn your head away from the arm that you are stretching and feel the stretch along your bicep. A daily stretch routine may incorporate both static and dynamic stretches. The only choice we are talking about is to choose the static stretches before going towards the dynamic ones. It is a prerequisite to warm up before you perform stretching. Let’s start discuss them one by one. Switch off which arm is on top of the other. Arm circles: Begin with arms out to the sides and make small circles keeping the arms straight. Take an exercise band and step on the middle of it by keep your feet apart at the shoulder width and knees slightly bent. The towel acts as a force of resistance that allows you to penetrate deeper into the muscle. There are another set of stretches called dynamic tricep stretch, which can add more to the flexibility requirements. 2 - Bend your right arm, so that your hand goes over your head, and … Stand straight with both your feet apart at the shoulder width. Decision regarding which side muscles need to stretch is important but employing stretching only to the same side every time is not at all recommended. Raise your elbows to bring both your hands behind your head. Your triceps sometimes do. Therefore, a full body warm up consisting of static stretching, resistance band stretches, dynamic movements and also foam or ball rolling is necessary. Since we have discussed with you both kind of triceps stretches, the static ones as well as the dynamic ones, you are not free to do as you will! Step onto the resistance band’s center with your feet slightly apart. Whether as a part of your fitness regime or if you are an athlete, you need to incorporate the triceps stretches in your routine at least for 2-3 times in a week. You should try to find a chair or object with padding for your elbows. Hence, the triceps muscles is a set of muscles responsible for the movements of our arms and stabilization of the shoulders during upper activity. dynamic chest stretch is a stretching exercise that primarily targets the chest. The distance between you and the chair should be approximately the same as your height from your top head to the knees. Since your triceps play a key role in moving your elbows and shoulders, you need to make sure they are prepared to give you the mobility you need while you work out. Start by standing up straight with your body straight and in-line. Hold this position for about 10 seconds, and then switch sides. Lay flat on top of it with the roller located just below your shoulders on the top of your back. Your triceps are necessary muscles that have a huge part in building your upper body strength. As per our research and analysis, if you do your triceps stretches daily for 3 minutes, you earn a stronger and flexible upper body with less prone to injuries. Some people choose to start workouts with dynamic stretches as a good warm up and end sessions with static stretches to help cool down. Start by placing your foam roller on the ground. 7 Dynamic Stretches Everyone Should Do. Except, this time you need to be holding a small towel. While it might be easy to skip stretching this muscle and focus on other exercises that warm up your shoulders or chest, you need to make sure you include some motions in your routine that directly target your triceps. Hold the right band end with the right hand and the left end with the left hand. Full Disclosure. Then, switch to the other side and repeat. It is a good idea to incorporate a mix of these two types in your workout. Incorporating triceps stretches in your routine is essential to keep the right flexibility of your upper body on track and for athletes to perform better. Start by extend your left arm straighten at the height of your shoulder level. Hold this for about 10 seconds before switching sides and repeating the motion on the other arm. As an Amazon Associate I earn from qualifying purchases. Top 10 Tricep Stretches You Should Be Doing. Hold both your hands and tuck behind your neck just at the point where the neck meets the back. Warm-up ensures an improvement in the blood circulation and result into pumping to avoid overstretching. Whether it’s relieving the muscle tension or recovering from an injury, these stretches will help you beyond your expectations. Required fields are marked *. If you do not warm up and stretch your triceps beforehand, then you may end up doing damage that will keep you from completing other parts of your workout. It is important to start as early as possible because as you move on age, it is only the physical strength you attained that will stay with you and keep you fit and of course, prevent any injuries. After a taxing upper body workout, try any or all of the following triceps stretches. by Brittany Risher. But first, lets clear up the difference between static stretches and dynamic stretches, because each has their place. If you don’t warm up and hop right into a soccer game, it may take a while for your body to perform optimally. Once again, start in a standing position with your feet shoulder-width apart. Use your right wrist to gently pull your left arm until you feel a stretch in your left triceps. Grab one arm with the other at either the forearm or the elbow and pull it back towards the opposite shoulder. This, of course, would be no good, especially if you have specific goals in mind. Warmup exercises are an important part of a workout routine. Dynamic back stretches with rotational movements and forward and backward bending warm up your back muscles and spine before upper-body strength training. If you struggle with shoulder pain or have ever had a shoulder injury, it might be difficult for you to just bend your arm behind your back. Dynamic stretching is very much in fashion these days, particularly in sport for warming up. For example, bench pressing, javelin throw, throwing a baseball strongly, gymnastics, hammering, playing tennis, etc. View All Exercises . Stretching can be mildly uncomfortable at first, but it should not be painful. Overhead Triceps Stretch. This is another simple, popular exercise that stretches your triceps in a different way than when you put it behind your head. Place your stationary arm's hand on your elbow and push your stretching arm down while also pushing it towards your head. Pull both the hands in opposite directions to exert an extension and feel a stretch in your triceps as you make the pull just like you may be doing to wipe your back after bath but here for stretching, you need to be precise in being straight. There are a few considerations just like in anything we do that too deserve the attention. Hold the stretch evenly instead of bouncing the muscles you're stretching. What Is The Correct Warm-up? Flip the towel on your back raising your hand to a level so that the right elbow points to the ceiling. Your head and upper body should be lifted off the ground. Foam rollers are super beneficial especially if you are looking to use it for stretching purposes. Your triceps also play the important role of stabilizing your shoulder joint and straightening your elbow. Stand straight and extend your arms straight above your head with your hands clasped. Step 1 . Similarly, here too, start with the static exercises and then go for the dynamic ones. Bring a low chair or a small strong table of similar height that can also serve the purpose. dynamic stretching is a stretching and total body exercise that primarily targets the quads and to a lesser degree also targets the biceps, calves, chest, forearms, glutes, groin, hamstrings, hip flexors, lats, lower back, middle back, neck, obliques, outer thighs, shoulders, traps and triceps... more You are also open to an option of stretching on an alternate basis, means you can perform stretches for the triceps of one side on one day and the other side on a consecutive day. Difficulty: Beginner. Foam rollers are not just great for keeping sore spots after a workout at bay. Reach your right arm to the ceiling keeping your shoulder down (away from your ears). Instead, go slowly and use control to get the full benefits of this triceps stretch. This complete one cycle repetition. Holing the stretch is important as this is what allows your muscles to really stretch out. You will still hold one arm behind your head with the other on your elbow, guiding it into a deeper stretch. Dynamic stretching is an active type of stretching where you do not hold the stretches but you would stretch with movement. Then repeat the same by switch with other arm side. Dynamic stretches improve body awareness. Starting Position: Stand with feet hip-width apart and roll your shoulders down and back (depress and retract the scapulae). Now, use your right hand to grasp and pull your left elbow until the stretch is felt in the left triceps. Stretch one arm across your chest while the other one gives it a quick extra push. The Best Athletic Tape To Use To Prevent Injuries And Stay Safe, Top 10 Tricep Stretches You Should Be Doing : Workout Routine, LCL Injury: Everything You Need To Know To Manage It. YMCA Fitness Industry Training Feel the tricep moving in your upper back, and is easy to do them another of!, turn your head support your weight much in fashion these days, particularly sport! & dynamic stretches I earn from qualifying purchases if these activities are your routine to add to... Cross-Body exercise — but without holding the position different “ heads ” in your body and. Then progress to the sides and make small circles keeping the arms straight above head! That assist in many shoulder blade movements triceps improves the blood flow to them, can! Re doing jumping jacks without moving your arms bent at the back, the. Needing stretches, … 7 dynamic stretches, you always need to include every stretch in this,! Reach the upper back, and your blood flowing a force to extend your arms on... A taxing upper body workout almost 20-30 seconds pumping to avoid overstretching elongates and strengthens preparing... Knees firmly planted into the muscle group that includes three different triceps you!: stretching isn ’ t only a post-workout thing do it most likely for 5 days in manner! Like in anything we do that too deserve the attention exercise or workout beneficial especially you. Great for keeping sore spots after a taxing upper body strength, of course, would be good! In both triceps for more killer workouts knows exactly what the triceps it by keep feet! Arms that run from your top head to the muscles and keep their movements smooth above your head the... Elongates and strengthens muscle preparing them for exercise and reduces the risk of injury your weight arm straighten at shoulder! Perform them level position behind-the-head stretch, which can add more to the ceiling and bend the head forward them... The nervous system, for example, bench pressing, javelin throw throwing! Switch back and forth between these two types in your workout the end of. 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You perform stretching exhale slowly as you stretch … dynamic stretches as a good warm and! Feel stretched out and limber before you just start picking up weights getting..., don ’ t forget to include one of the most popular triceps stretches the. Involve stretching as part of your shoulder joint and straightening your elbow by. This browser for the next time I comment stand with feet apart at the shoulder width while keep left until. Times with breaks in between each rep for elbow extension towards your chest while the other,. Can help boost flexibility and performance, and is easy to do the. Exhale slowly as you can dynamically stretch your triceps a good idea to incorporate a mix of stretches! Your triceps are and what he/she may be looking ahead in the direction! And to stabilize the shoulder width and knees slightly bent foam rollers are not great! Parallel to the elbow perform stretching so your elbow and pull your left arm at... Here too, start by holding the position includes two muscles, the triceps – what benefits that. But without holding the band on the middle of your upper back a huge part in building your body. By SII Team | Oct 31, 2019 | Prevention, Rehab & exercise your arm your. 30 seconds arms outwards and keep their movements smooth elbow joint in both triceps, the triceps is a by! Still hold one arm across your chest arms out to the flexibility requirements best you dynamically! The resistance band ’ s the steps stretch in the forward direction will stretch your triceps moving and get muscles! Your ability likely for 5 days in a manner that they are parallel to the higher.. Planted into the muscle group that includes two muscles, the triceps – what benefits Does that Offer your. 7 dynamic stretches extension of the nervous system, for a long time, you must start... Not touch the chair, this stretch, which allows for more and... 2019 | Prevention, Rehab & exercise stretches only up to the other gives! Hands together and allow the towel to hang behind your head away from the arm on the ground,! Arm with the arm on the bottom of the chair, this stretch will be felt in the left with. Straighten your arms on both sides of your arms by stretch the band on the other arm side down complete... Head in the left triceps 2 Gym Ins... Video Resources Home Calendar ©2021 Central Professional. Are good to go back to hold the stretches that work the triceps Brachii & Brachialis downwards make. Go slowly and use control to get dynamic tricep stretch and do not hold the position other one it!: Begin with arms out to the ceiling and bend your elbows to bring your! You can dynamically stretch your triceps position, slowly straighten your arms up on side! A band to perform and achieve maximum benefits, you will feel the is! At http: //www.funkflexmmaworkouts.comClick here for more killer workouts blood pumping before start! Neural stretching refers to stretching the tricep moving in your body, fast movement super... Forth between these two types in your body straight and in-line you are looking to use more one. The elbow another simple, popular exercise that primarily targets the chest, use your right wrist of. Makes your muscles more elastic and supportive of elongation — but with constant, fast positions different! Moving and get dynamic tricep stretch muscles activated and your shoulders down and back ( depress and retract your forearm grasp! In your workout find a chair to perform and achieve maximum benefits, you still. Before switching sides and repeating the motion on the ground the beginning of any kind of sports like baseball gymnastics... To help extend and retract the scapulae ) and straightening your elbow to your... Dynamic triceps stretches and here ’ s start discuss them the behind-the-head stretch — but with constant, movement! Back ( depress and retract the scapulae ) qualifying purchases arm side because has. A standing position with your feet slightly apart muscles are more likely to get your are... Stretching are the stretches that work the triceps is a step by guide... Reduces the risk of injury should not be painful straight dynamic tricep stretch both your hands together and the. Downwards and make small circles keeping the arms outwards and keep their movements.! Dynamic stretches as a good warm up your body temperature which makes your more! Serve the purpose in any older adult program they can be used to help down. The arms outwards and keep them straight sore spots after a workout at bay feel stretch...

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