STEP 1: How to Locate the Triceps Brachii Trigger Point #Two
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 this particular pain is located close to the elbow, about two finger widths above it on the outer side.
STEP 2: How to Self-Release the Triceps Brachii Trigger Point # Two
Self-releasing the Tricep Brachii is simple. First, sit with one knee on the ground and the other up, supported by the foot. If your pain is in your left tricep, for example, then your right knee should be on the floor.Next, locate the left Tricep Brachii and its trigger point, as shown in the earlier video. This point should be close to the elbow, and about two finger widths above it on the outer side. Once found, place the upper arm over the knee so the muscle is immediately above the knee, and the palm is facing upward. Apply pressure with the other hand should you require a more intense sensation. Hold for 30 seconds and release.
STEP 3: How to Stretch the Triceps BrachiiTrigger Point # Two
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.