STEP 1: How to Locate the Anconeus Trigger Point #One
The Anconeus muscle is a small muscle on the back of the elbow joint. Some consider Anconeus to be a continuation of the Triceps Brachii muscle, since both help in the extension of the elbow joint. To locate this muscle, you must find two anatomical bone landmarks. Bend your hand at the elbow joint. You will see three bony protrusions that form a straight line. The middle one is called the Olecranon. The one on the thumb side of the arm is the Lateral Epicondyle, and the one on the little finger side is the Medial Epicondyle. The Anconeus muscle is present between the Olecranon and the Lateral Epicondyle. Place a light hand over the area and extend your elbow; you will feel the muscle contracting.
STEP 2: How to Self-Release the Anconeus Trigger Point # One
To self-release the Anconeus, you need only your hand. Locate the trigger point on the elbow as shown in the earlier video. Place your fingers over the area and apply pressure. Hold for about 30 seconds and release.
STEP 3: How to Stretch the AnconeusTrigger Point # One
To stretch the Anconeus, raise the arm you want to stretch over your head and place your palm on your back between the shoulder blades. Use your other hand to hold onto the elbow and pull it towards you to increase the stretch. Hold for 30 seconds and release.