Simple Self-Care Remedies
Here are simple self-care tips for relieving myofascial pain and dysfunction in your Opponens Pollicis:
Step 1: Warming Up with Moist Heat
To relax and warm up the fibers of the Opponens Pollicis, soak your hand in a warm bath or place your hand on moist heat such as a Fomentek bag for 10-15 minutes.
Step 2: Compression
Below are videos of three methods of compression. As always when you find a tender spot, press in to tolerance and hold for 10 seconds while completing at least two full breaths in and out. Then continue searching for more tender spots until the entire muscle is covered.
This first video demonstrates how to use your Index Knobber to resolve trigger points in the Opponens Pollicis.
In this second video, we are using a small hard rubber ball to roll over the length of the muscle, stopping to treat all tender spots and taught bands.
Third, the ball can also be used against a wall (as shown here) for greater strength of compression and less effort on your behalf.
Step 3: Stretching & Range of Motion
Perform this stretching exercise 2-3 times per day to keep the Opponens Pollicis functioning well.
Perpetuating Factors: Posture
In addition to all the extra use our thumbs receive from our phones, tablets, kindles, and other handhelds, frequent poor posture while using them is a perpetuating factor for trigger points from head to fingers.
This video shows the proper seated and standing postures when texting to avoid compromising a number of important muscles and joints. If you are planning to be on your handheld quite a bit, as most of us are, these postures are good to practice.