Arm (Biceps, Triceps, and Wrist Extensors) Vibration Release

Key Practical Points from Effects on Local Vibration

• Pre-exercise local vibration reduces functional signs and chemical markers of delayed onset muscle soreness (DOMS) and may improve performance in subsequent frequent workouts.
• Local vibration is effective for reducing acute muscle pain (and can be added to a home program via the devices like the Hypervolt by Hyperice® or similar devices).
• Local vibration alone may be sufficient to increase strength in deconditioned muscles/individuals.
• Current research implies that adding vibration to self-administered release techniques (SMR) (e.g. foam rolling) enhances benefits for DOMS, pain pressure sensitivity, and increasing proprioception. Further research is needed to refine protocols and determine whether adding vibration to SMR enhances benefits for increasing range of motion and improving power performance when used as a warm-up.

Protocol for Using Percussion Massage Device

1. Start with a higher setting and superficially (with gentle pressure) trace the entire surface of the muscle.
   • Setting 3 is likely appropriate for the lower body.
2. Take a mental note of dense or sensitive points. Manual therapists may use the opposite hand to palpate for taut bands and nodules (trigger points).
   • Stay away from areas where the bone is superficial. Using percussion massage devices over bone may be uncomfortable, painful, and/or cause bruising. Placing a finger or thumb over bony protuberances will prevent accidental contact.
3. Using a piece with a smaller surface area and lower setting (setting 1), return to the dense/sensitive points using deeper compression.
   • It may be helpful to add tension or slack by shortening or lengthening the target tissue
4. The Brookbush Institute recommends 30 seconds to 2 minutes per muscle group, and 5 minutes as an upper limit even in the case of multiple trigger points.

Best Body Position:

• Supine for biceps brachii and wrist extensors
• Prone for triceps brachii
• Side-lying for deltoids

Bony Areas: (Block with a thumb or finger when approaching these areas)

• Olecranon process of the ulna
• Lateral humeral condyles

Muscles

• Middle deltoid is a superficial muscle, that creates a "cap" over the glenohumeral joint, coursing from the acromion shelf to the deltoid tubercle.
• Biceps brachii are superficial muscles that course from underneath the anterior deltoid to the cubital fossa of the anterior elbow.
• Triceps brachii are superficial muscles that course from underneath the posterior deltoid to the olecranon process
  • Common Trigger Point: Middle of the muscle belly, although trigger points in these humeral muscles are fairly rare.
• Wrist Extensor Muscles are a group of muscles that course from the lateral condyle of the humerus, into long tendons that begin at about half the length of the forearm, and extend across the joints of the wrist and fingers.
  • Common trigger points: Middle of the muscle bellies; however, the muscle bellies are relatively short, only extending about half the length of the forearm. Most trigger points occur 3 - 5 centimeters distal the lateral condyle of the humerus.