STEP 1: How to Locate the Triceps Brachii Trigger Point #One
To locate the Tricep Brachii muscle and the particular trigger point that concerns you, keep a hand lightly on the back of your arm and bend your elbow. You should feel a muscle moving under your fingers. This is the Tricep Brachii and it has three branches—a long head that arises from a bony prominence on the scapula, and the medial and lateral heads which arise from the humerus bone. In short, they all originate from the upper part of your arm, travel down, and form a tendon that finally attaches over the elbow. (The bony prominence you feel when you bend your arm/ flex your arm). This muscle mainly helps in the extension of the arm and forearm at the elbow joint. It also helps in some extension of the shoulder. The trigger point specific to your pain is located higher up, close to the armpit on a long head that connects to the scapula.
STEP 2: How to Self-Release the Triceps Brachii Trigger Point # One
Working the trigger point of the Tricep Brachii closest to the armpit requires both a ball and a table. Please note that the table must be about level with your armpit when you’re sitting down. Stretching your arm out over the table, locate the trigger point as outlined in the previous video. The trigger point specific to the pain you’re feeling is located high and close to the armpit, atop the long head of the Tricep Brachii connected to the scapula. Place the ball beneath the trigger point and rest your arm over it, palm face up. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Triceps BrachiiTrigger Point # One
To stretch the Triceps Brachii, raise the arm you want to stretch over your head and place your palm over your back between the shoulder blades. Use the other hand to hold onto the elbow and pull it towards you to increase the stretch. Hold for 30 seconds and release.
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