Okay, if you've got a sore, achy shoulder around the back, like sort of from the back of the shoulder blade, down to the back of the arm like that, it could be one or two things. Now, this might be you if you've had a previous shoulder injury or previous shoulder surgery, and you'll sort of down the track, and you're doing a few weights or you're playing sport, and you've stopped doing some of your rehab, perhaps. What you can get is a tightness ache through here, whether you sort of want to dig it and get there, and it's hard to get rid of. Now, I'm going to show you a few things to help sort of fix that, like a band aid, if you like, while you get your rest of your rotator cuff a little bit better. One of the main reasons is this section here, your Empress butter, so that lateral rotator cuff, that sits on your shoulder blade as weak, or you sort of, you haven't trained enough, and you're doing pressing and pulling work, maybe even pressing overhead, and it's just not handling it, and that's getting sore and trigger pointy, so that's one thing. The second thing what the body tends to do is use the posterior delt, and even the mid delt here, and down into the tricep to compensate. So if you've got a weak rotator cuff here, and that's struggling a bit, and you're trying to do heavy load movement, where you use the delt to pull back and forth, like that, or left up or press, the delt will it's going to work harder. Okay, so it's going to get really tight and trigger pointy and achy through there, because it's trying to do a little bit more job, the lack of rotator cuff. So there's a fix for that. First thing, release it, second thing, exercise it. So if you think the muscles that are tight and trigger pointy and achy, release those and then exercise them, what I would do first is use a trigger point ball to get most of it. So I'll show you on the mirror here. What you're aiming for with trigger point ball is going for the sore spots. Now that may vary with different people. Some people then you just go right to the back of the infrasperace and find those really gritty so if you imagine that shoulder blade is like a triangle like that. Okay, you'll find there's spots in that triangle where you've got natural trigger points, especially down the bottom here. So if you go right down the bottom, there's a natural little trigger point there where you may feel. It depends on whether that one is your achy one. If you get into that and you feel that, starting to give you that ache, then you know that's the right thing to be on. And you want to start rolling around and putting some body weight through. And until you get that nice, good pain pressure. Okay, so not nasty, oh, horrible pain. It's a good tolerable pain that feels like it's relieving and then you're on the right spot. Now you can either stay there on that spot. So if I get that sort of down that trigger point, can I just stay there and bring on some of that sort of achiness, that good pain, if you like? Or do I need to sort of roll around, nudge back and forth? Think of like if you've got some dough and you're trying to roll out of the rolling pin, you're trying to just go back and forth, back and forth into the flat and zoutabit. That's the concept. And so you can also roll around. Now what I'm doing is basically just squatting, if you like, up and down to roll the ball. But I'm trying to keep the pressure on through the glass by pushing through my foot. And so I'm leaning on that, but being a bit of pressure, the more I push the foot, the more force I get through here. So I can just relax this arm and then roll around and try and find those spots. So your investment analysis is probably the one you want to hit with the ball. If you find the ball is quite helpful, and that's maybe that's all you've got. Could be a tennis ball, could be a lacrosse ball, like this, which is really hard. You then go down to that dalt where you're trying to find a spot. Now, with the dalt, well, it's a really easy roll off it. So you have to go a little bit slower and have to move around and try and just hunt around until you find that spot. Be wary though, I don't mean going up onto the bone. Okay, so remember that triangle, again, you don't have to be hitting the bony parts, okay? So don't be confused. We hit bony, I feel like, oh, that's the spot already. So you're probably just pushing soft tissue into bone, okay? So try and be within the muscle tissue on the actual flat part or the blade of the scapula, not the sort of border of the scapula, if that makes sense. So the same thing too, be careful when you get right up into the top of that, all right? Right beneath that accromium, it might be a little bit sensitive. So try and stick down on what you're trying to go for, which is dalt or what, all right? And if you get down that point, you may just have to lift that up and go down. Now what I find is when it gets down the tricep, it gets really wobbly and starts rolling off. It's very hard to try and find that spot. So what you can use is a mini roll like that, which is just a foam thing, and that's super easy to then push a massive pressure through there. And then again, what this, what I can do, is rotate my arm until we get that really nasty spot through the side of the tricep, sort of down, right down that lateral tricep there, and get up and down and relieve all that sort of overused part of my arm, and get stuck into that trimeless. And again, gotta be good pain. It's gotta be relieving nice stuff that you feel like, yeah, that's where my aches, I wanna try and get rid of that. And then when you finish, it should relieve that and feel a bit better, ready for exercise. Now if you don't have one of those, a simple rolling pin, like you know, you're kitchen rolling pin or something like that, and it's hard that you can put and then roll up and down. Super easy, maybe it's one of those metal water bottles. Anything you can find to give it that rolling effect, so you can just stay with a constant pressure and come up and down. Now that's really effective stuff. It really relieves off all that tiniest that's coming through, but remember, that's just a really quick band-aid fix. The real thing that fixes it is what you're trying to get back in the first place, which is the actual cause of it, which is the weakness, okay? So remember, symptomatic relief is great and relieving that with a little roll at a ball was fantastic, because that helps you feel less pain and feel better. Don't stop at that. You've gotta go back to the cause. That's the weakness of the stuff you haven't been doing, right? So I would get your band, trust you band, I remember. Bands and Australia is yellow as the weakest. Then it goes red, then it goes green. So you gotta choose what's appropriate. I'm going on green today. So I would aim for the two things that you've just been rolling out, okay? Rear delt and bit of tricep and your externeurotator cuff, which is in precipinatus and your teres minor. So when you're doing your deltward and your tricep, I would probably aim for double. If you're really weak, you should go for single, but hey, you should be down the track a little bit. So double was hugely fine. Put it around a pile, dorn or something, that's not gonna move. I like using these sort of tubing bands. They just don't purish when they go around a surface, okay? So when you've got a tube that don't cut and then purish, they seem to last a lot longer. And it's really easy to make handles, like make knots at the end. So go for tubing if you can. Double hand in there. And then when you're working on this one, you've got to try and resist the temptation to bend your elbow. All right? So when you pull down, you've got to pull back first and set your shoulder blade back into attraction. And then you're gonna swipe down and pull that way and then return and come back. And of course, if you do that and you're going, oh, I can't do it. Or the doubles too hard for you. Or you go down to a red or go down to a yellow. Okay, I like having doubles. It's a lot easier, sort of gives you that nice resistance. But make sure pull back when you pull through, this is where the tricep comes in. So don't use your bicep and pull through. Okay, resist that temptation, it's gonna roll your shoulder forward. So you've got to keep that tricep on full elbow extension back, hold, return and release. Okay, so you're really isolating the top of that tricep, which is doing that extension of your shoulder. You're isolating that rear delt. And it's just basically pumping up the ties in the back here and making that feel he's better. You're getting a lot of blood flow through it. And that'll start reducing that sensitivity and the tyner through that part, which you've been soaring. Second thing, external rotator gaff, go down to a single band with this one. Now, I like, especially when you sort of, not advanced rehab, but you're down the track a little bit. Is don't bother going down here anymore, okay? This is for beginner stuff. You need to be up at a functional press pull position. So I would be at about a 45 degree angle pulling backwards. Now, make sure this one, again, this is halfway between a control and a strength and exercise. You're trying to use rotator gaff to control the ball. You're also trying to use rotator gaff to externally rotate, trying to get some strength out there. You're trying to pump the ties up in the back of the shoulder blade there. So this section gets stronger and gets more time. Stop shaking, especially when you press forward and pull back. So, imagine that arm is not directly out from the shoulder. It's a little bit forward. I'm on a, like, a bleak 45 degree angle onto that band. And my arm is like on a bleak 45 degree angle down that way. Okay, that's a rough guide. You can vary it a little bit, but that's sort of like your ballpark. And then from there, haul it backwards. Get right back here. See if you can get past that sort of 90 degrees. Try and aim for full range in your shoulder, back to there without sort of, you know, lurching and compensating. So it's just repetitions up, big squeeze back, work on your core, keep that whole thing in line. So you can just isolate right into that. And you're gonna feel that smack bang we've been aching. Obviously, don't do much, so much that aches again. Okay, you wanna try and reduce ache with exercise. And try and work on those two things, like that sort of band FX to get that thing back up a speed. And then you gotta think, okay, I need to work on a little bit more, scap your rotator cuff work down the track, because that's what happened in the first place. See how that goes. See you next time.