STEP 1: How to Locate the Extensor Carpi Ulnaris Trigger Point #One
The Extensor Carpi Ulnaris is a muscle in the forearm that helps in the extension of the wrist joint, and as the name implies, is present on the ulnar (little finger) side. The ulna is one of the two bones in your forearm, and while there are many extensor muscles that help in wrist extension, you can only locate this one by feeling for the ulna near the wrist and tracing it up near the elbow. Place your hand over the edge of the ulna near the elbow and extend your wrist. The Extensor Carpi Ulnaris is the first extensor you will feel from this position; you will find the trigger point in the same area.
STEP 2: How to Self-Release the Extensor Carpi Ulnaris Trigger Point # One
To self-release the Extensor Carpi Ulnaris, you will need a ball and a wall. Locate the muscle on the pinky side of your arm, close to the elbow, as shown in the earlier video. 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 related sensation radiating towards your wrist. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Extensor Carpi UlnarisTrigger Point # One
Stretching the Extensor Carpi Ulnaris 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 cause strain in the wrist and in related muscles.