STEP 1: How to Locate the Extensor Digitorum Trigger Point #One
The Extensor Digitorum is a muscle in the forearm which, as the name suggests, is a muscle that helps to extend the fingers (other than the thumb). An easy way to locate it is by placing your forearm on a table with your palm flat down on the table top. Place your other hand over the forearm, just below the elbow, and lift your fingers away from the table top while keeping your palm in place. You will feel a muscle tensing; this is the Extensor Digitorum. There are usually two trigger points on it, closer to the elbow-side of your forearm. Gently palpate and feel for sensitive spots over that area of the muscle. Those are your trigger points.
STEP 2: How to Self-Release the Extensor Digitorum Trigger Point # One
To self-release the Extensor Digitorum, you will need a ball. Locate the muscle’s trigger points by placing a light hand on your forearm and extending the fingers to feel the muscle moving under your hand, as shown in the previous video. Place the ball over the area and lean in against the wall, keeping the ball between your forearm and the wall. Roll the ball around until you find the right spot. If you have found the right spot, you should feel sensation radiating towards the wrist. Lean in and apply pressure as is comfortable. Increase pressure slowly to prevent the muscle from slipping away. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Extensor DigitorumTrigger Point # One
Stretching the Extensor Digitorum 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 that is to be stretched with the opposing hand and gently bend the wrist so the palm is facing you and the 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 that causes strains in the wrist and in related muscles.