STEP 1: How to Locate the Biceps Brachii Trigger Point #One
The Bicep Brachii is a muscle in the upper arm that helps in flexion of the elbow, helping the forearm come closer to the upper arm. Place a hand over the upper arm and bend your elbow. you will feel the muscle moving. This muscle is commonly overused in people who do a lot of weight training, or heavy lifting, pull ups, or for those who sit for long hours at their computers. This is usually because the arm is in a constantly flexed position, which can lead to shortened/tense biceps and eventually, muscle fatigue and further strain on the bicep. An easy way look for a shortened bicep is to look at the arm in a resting position. Place your hand by your side and relax. If the arm doesn’t stay straight and is slightly bent at the elbow when you do so, it means that the biceps is shortened.
STEP 2: How to Self-Release the Biceps Brachii Trigger Point # One
The first way of releasing the Bicep Brachii is simple. Sit down on the ground with one knee on the floor. If your right bicep is the problem, you’ll keep your left knee up with the sole of the left foot on the floor. Locate the left Bicep Brachii and place the forearm over the knee so the muscle is right above it, palm facing backward and up. Apply pressure with the other hand should you need it. Hold for 30 seconds and release.The next way to massage the Bicep Brachii requires a ball and a table. Sit near the table, making sure the table top is at the height of your armpit. Place the affected arm over the table with your palm facing up, putting the ball below the muscle. Turn your torso away for a more intense pressure. Hold for 30 seconds and release.
STEP 3: How to Stretch the Biceps BrachiiTrigger Point # One
Stretching the Bicep Brachii muscle is simple. Stand an arm’s length away from a wall and stretch your arm out at shoulder level. Turn your hand so the palm is facing up, and slowly lean in against the wall so your palm and fingers bend down, allowing the palm to touch the wall completely. Make sure you don’t bend your elbow. Hold for about 30 seconds and release. Remember to stretch the other side as well.