I learned a surprising piece of trivia during a workout the other day: Your triceps are the largest muscle in your arm. The many people who I relayed the message to were shocked—most people think that biceps are the headliners, but nope. Considering that my triceps are still sore, two days later, I wondered what kinds of stretches could give my arms some love. I tried the one triceps stretch that I know of—the one where you reach one elbow up over your head with your hand down to your shoulder blades, using your other hand to pull it deeper—but it’s not doing this muscle soreness any justice.
“I always tell my patients it’s important to move and loosen up prior to exercise, in particular with muscles such as the triceps,” says celebrity physical therapist, Karen Joubert, PT of Joubert PT in Beverly Hills. If you’re anything like me and get super sore if you space your arm workouts too far apart, you’ll appreciate these gooey, tricep-opening stretches, courtesy of the pros.
Four tricep stretches to try now
1. Foam roll it out: I’ve never foam rolled my arm muscles, which is a mistake. Corinne Croce, DPT and co-founder of Body Evolved, says foam rolling your triceps is really good for stretching them out. “Begin by lying on the ground on your back with the foam roller lying parallel to the body,” she says. “Begin stretching the tricep by extending the arm completely straight and placing the back section of the upper arm on the foam roller—think closer to the back side of the armpit. Keep the body parallel to the foam roller throughout the entire drill.” Once everything’s in place, apply pressure as you slowly move through different angles up and down, side to side. Do this for about two minutes. “As tissue movement improves, increase the intensity by bending and reaching your elbow behind your head while foam rolling,” she says.
2. Behind-the-head towel reach: This one’s kind of like that basic triceps stretch everyone knows about, but the towel helps to deepen it. “Raise one arm with a towel in your hand above the head and bend the elbow as if reaching down to the back of the neck,” says Croce. “Let the towel drop down the back, and reach your other arm on the opposite side from below behind the back and reach up to grab the towel.” Your lower hand should gently pull the towel to increase the stretch—go slow and hold for 30 seconds, and repeat four times for two full minutes. Then switch sides.
3. Triceps kickbacks: “If done properly, you should feel the triceps warming up,” says Dr. Joubert, who recommends doing these without any weight to open the muscles up. “Bend and straighten your arms at the same time.”
4. Straight-arm stretch: Place one straight arm across your chest, and grab it to gently stretch it across with the help of your other arm, according to Dr. Joubert.
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Thanks to innovations in health and wellness tech, you don’t have to book an expensive lymphatic drainage massage to give your system a boost. Dry brushes, gua sha tools, foam rollers—they’re all readily available and more accessible than the cost of manual lymph work. And now, apparently, we can add “lymphatic drainage onesie” to the list of recovery tools out there that can potentially give your lymph nodes some love.
bioregulator medical expert at the BioMed Center in Scottsdale
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I was skeptical when I first heard about Heat Healer’s Activated Lymphatic Onesie ($200), a one-piece jumpsuit that claims to reduce bloating, improve recovery, and increase circulation just by wearing it. It sounded too good to be true. But as someone training for a 10k and traveling frequently for work, I decided to try it for 30 days—couldn’t hurt, right?
The timing was spot on—I was about to head to Mexico City for Marriott’s Masters of the Craft, a culinary competition where I’d be eating and drinking my days away watching a cook-off between Marriott’s top talent. If there was ever a time to test a garment promising to reduce bloating and improve recovery, this was it.
About the Heat Healer Activated Lymphatic Onesie
Heat Healer’s Activated Lymphatic Onesie is effectively a compression suit that amplifies your body’s natural detox system. Using what the brand calls “Antigravity Technology,” this onesie combines strategic compression and raised fabric patterns to stimulate lymphatic flow, helping your system clear excess fluid and waste while boosting circulation and oxygenation. Think of it as a wearable self-care tool for optimizing your body’s drainage network.
“Moving lymph allows your cells to breathe ‘freely’ and is akin to doing a biological oil change,” explains Jeoff Drobot, NMD, a bioregulator medical expert in Scottsdale. He adds we filter about 5 liters of lymph daily—equivalent to our total blood volume. When this system isn’t flowing efficiently, it can leave us feeling bloated, fatigued, and sluggish. However, with proper stimulation, like that provided by lymphatic drainage techniques (or in this case, the Activated Lymphatic Onesie), people often report improved energy levels, digestion, and even better sleep.
“Lymphatic onesies can be helpful after workouts to support recovery, reduce muscle soreness, and minimize swelling,” says Carrie Riley, lymphatic massage specialist and founder of Cincinnati Massage for Mental Health. “They’re also a great option for long flights, as they can help counteract fluid retention and improve circulation during extended periods of sitting. The same is also true for someone with long hours at a desk job.”
My review
What I love
Feeling better just by wearing a jumpsuit sounded great, but could it really deliver on its claims? I was determined to find out.
I can confirm that the onesie—a short-sleeved jumpsuit with leggings—provided immediate relief, starting from the very first wear; my body felt light and floaty as if I’d somehow shed fatigue buried in my bones. During my time in Mexico City, where I sampled everything from tequila to Michelin-star tacos, the onesie was a lifesaver. Between the elevation and rich meals, my body was working overtime, but slipping this suit over my skin back at my hotel brought me a sense of recovery I didn’t expect.
Photo: Author
Its benefits were even more apparent after an especially enthusiastic evening at Handshake Speakeasy (currently ranked as the World’s Best Bar). Normally, cocktails leave me bloated and shaky the next day. But, waking up in the middle of the night with the sense of an oncoming hangover, I crawled into the onesie and collapsed back into bed, hoping for the best. By morning, I was shocked by how much better I felt—so much so that I even took a class at a local fitness studio. During my 10K training, it became an essential part of my recovery routine, easing post-run fatigue and helping me bounce back faster—I like to think that it helped me hit my personal record on race day.
I found the onesie was also a game-changer for long flights. While bathroom breaks were challenging (airplane gymnastics, anyone?), its ability to counter travel-related gastro-stress made them worth it. Over 30 days, I wore it on eight flights and experienced a level of comfort I’ve never had before. It helps that the onesie is fashionable and easy to pair with sweats or oversized button-downs. While Dr. Drobot says that the lymphatic onesies such as Heat Healer’s pale in comparison to manual lymphatic drainage from a highly-trained practitioner, I appreciated that I could take it on the go with me.
What I don’t love
Getting into the onesie requires dedication, especially that first time. I followed the recommendation to size down, and although it wasn’t as tight as shapewear, I still performed an interpretive dance just to shimmy it on. Once it was on, the effort felt worth it, but the process was still tedious.
As mentioned, bathroom breaks presented another challenge, only from a logistics standpoint. Wrestling with the onesie in an airplane bathroom felt like an Olympic event. But as soon as I stepped out of the stall and felt its effects, I forgot the inconvenience.
Final thoughts
After 30 days of testing—from excessive evenings in Mexico City to 10K training and long-haul flights—I’m convinced it’s worth a spot in your recovery routine. While it’s not a miracle solution, the lymphatic onesie supported me through bloating, recovery, and even hangovers.
Riley offers some perspective for anyone considering a lymphatic drainage onesie, “Think of the onesie as a complementary tool rather than a replacement for professional care.” That said, while lymphatic drainage has anecdotal support and some research backing, the science around wearable tools like this isn’t yet conclusive. As always, consult your doctor before trying new wellness products, especially if you have any underlying health conditions or concerns. In the meantime, while I don’t foresee myself wearing my onesie every day, I will definitely be pulling it out on days I need a little pick-me-up.
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