STEP 1: How to Locate the Brachio Radialis Trigger Point #One
The Brachioradialis muscle connects the forearm to the upper arm. It helps in flexion at the elbow joint as well as in the rotation of the forearm. It is a very commonly strained muscle, especially in tennis players, and is one cause of tennis elbow. This muscle is present on the thumb side of the forearm, very close to the elbow. Place a light hand over the ulnar side of the forearm near the elbow and clench your fist; you will feel the muscle tense beneath your finger. This is the Brachioradialis muscle.
STEP 2: How to Self-Release the Brachio Radialis Trigger Point # One
There are a few ways to self-release the Brachioradialis. The first method is simple. Sit down on the ground with one knee on the floor. If the problem is in your left Brachioradialis, for instance, you’ll want to keep your left knee up with the sole of that foot on the floor (and vice versa). Locate the left Brachioradialis and place your forearm over your knee, making sure to keep the muscle right above the knee and the palm facing back and perpendicular to the floor. Apply pressure with the other hand should you require more intensity. Hold for 30 seconds and release.The next two ways of massaging the Brachioradialis require a ball. For the first of these, you will also need a table. Sit near the table such that the table top reaches your armpit. Place the affected arm over the table with your palm and elbow facing the ceiling, putting the ball below the muscle. Hold for about 30 seconds and release.For the second of these, you will need to be near a wall. Place the ball over the muscle and lean in against the wall with your forearm, keeping the ball between you and the wall. Use your hip to lean in and apply pressure on the forearm so that the weight of your body helps apply pressure, thereby releasing the trigger point. In all three methods, you should feel sensation radiating towards your thumb. Hold for 30 seconds and release.
STEP 3: How to Stretch the Brachio RadialisTrigger Point # One
Stretching the Brachioradialis is simple. First, stretch the affected arm out in front of you so your palm is facing away from your body. Mimic the movement with your left arm and interlock the fingers of both hands. It is important to keep the hand you are focusing on stacked on the bottom. Pull your affected wrist up with your opposing hand as shown in the previous video. You should feel the stretch along your forearm. Hold for about 30 seconds and release. Remember to do the other side as well.