STEP 1: How to Locate the Supinator Trigger Point #One
The Supinator muscle is a small muscle in the forearm that helps supinate the forearm (i.e. turn your palm to face upward). The Supinator starts at the lateral epicondyle which is a bony protuberance on the outside of your elbow that runs about four or five finger widths from the elbow to the radius bone. Keep a light hand over this area and supinate the arm. You should feel a small muscle moving under your arm; this is your Supinator.
STEP 2: How to Self-Release the Supinator Trigger Point # One
To release the Supinator muscle, you will need a ball and a sturdy wall. Keeping the ball on the targeted muscle, lean against the wall so the ball remains trapped between the wall and the Supinator you are working on. Move the ball around until you find a sensitive point. Shift your weight, applying tolerable pressure without tensing any other part of the body. Hold for 30 seconds to a minute, inhale, and then release.
STEP 3: How to Stretch the SupinatorTrigger Point # One
The Supinator muscle is used to turn the forearm upward or to supinate it. To stretch it, we’ll be doing the opposite. Hold your arm in front of you with your palm facing downwards. Depending on your flexibility, hold onto your palm with your other hand and bend it until your fingers point down and outward. Your palm will now be facing to the side. Hold for about 30 seconds and release.