STEP 1: How to Locate the Extensor Carpi Radialis Longus Trigger Point #One
The Extensor Carpi Radialis Longus is a muscle in the forearm that helps in the extension of the wrist joint, and as the name implies is a long muscle present on the radial (or thumb side) of the forearm. The radius is one of the two bones in your forearm, and is present along the thumb side. There are many extensor muscles that help with wrist extension, making it hard to isolate the Extensor Carpi Radialis Longus from the Brevis, so it is best to locate both together. Nearly everyone with problems with one of these muscles also has problems with the other.To locate these muscles, feel for the radius bone on the thumb side near the wrist and trace it up to near the elbow. Place your hand over the edge of the radius near the elbow and clench your wrist. The prominent muscle you feel is a muscle called the Brachioradialis. The muscle just beyond or outside that is the Extensor Carpi Radialis Longus. Place your hand over the area and extend your wrist. You will feel the muscle tensing beneath. The trigger point of this muscle is closer to the elbow than it is to the wrist.
STEP 2: How to Self-Release the Extensor Carpi Radialis Longus Trigger Point # One
We will be working to self-release the Extensor Carpi Radialis Longus and Brevis together, since people generally have trigger points on both simultaneously. They are also very close to each other anatomically, making it difficult to isolate them. Nevertheless, their placement does make it easier to work on them as a whole. To self-release the Extensor Carpi Radialis Longus and Brevis, you will need a ball and a wall. Locate the muscle on the thumb side of your arm, close the elbow. This was demonstrated in the earlier video. Next, place the ball over the region and lean in against the wall, keeping the ball between you and the wall. Move it around until you find the right spot with a sensation radiating towards your wrist. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Extensor Carpi Radialis LongusTrigger Point # One
Stretching the Extensor Carpi Radialis Longus is simple. This muscle helps in the extension of the wrist, so to stretch it, we will be flexing the wrist. Hold onto the palm of the arm to be stretched with the opposing hand and gently bend the wrist so your palm is facing you and your fingers are pointing down. Hold for about 30 seconds and release. Remember to do the other side as well.Another way to stretch this muscle is to stand near a wall with your arm stretched out by your side at shoulder level. Place the back of the palm against the wall, and very gently lean into it as much as is comfortable. Hold for about 30 seconds and release. Remember to stretch the other hand as well. These stretches are extremely helpful for people who work for long hours on computers as it can strain the wrist and related muscles.