STEP 1: How to Locate the Palmaris Longus Trigger Point #One
The Palmaris Longus muscle, as the name suggests, is a long muscle that operates the palm. It arises from a bony prominence around the elbow area. First, bend your forearm, feeling for the three bony points prominent around the elbow region. The Palmaris Longus arises from the bony prominence closest to the body. It starts there and runs along the front of the forearm before inserting over the palm. Place your hand over your forearm and move your wrist up and down while clenching your palm; you will feel a muscle moving beneath your hand. That is the palmaris longus. The trigger point for this muscle is generally closer to the elbow.
STEP 2: How to Self-Release the Palmaris Longus Trigger Point # One
To self-release the Palmaris Longus, you will need a ball and a table. Place the ball over the trigger point and your arm over the table, keeping the ball between you and the table. With your elbow bent, press down on the ball with your other hand. Since there can be many TrP’s in this area, feel free to roll the ball around and massage other muscles close by. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Palmaris LongusTrigger Point # One
The palmaris longus is a forearm flexor, aiding in flexion. To stretch it, we will have to mirror the movement. Hold your arm out in front of your body with your palm facing down. Hold your palm with your other hand and pull so the palm faces outward, away from your body. If you bring your fingers back, the stretch will be more pronounced. Hold for about 30 seconds and release. This stretch can be used for the other flexor muscles as well.