Hi guys, this is Coach Ray and I'm a political sociologist. And today we're going to answer one of your questions and people asked about recovery. And today we're going to talk about armisting injuries and one of the most common injuries that most of the pullers will get is pain here right in the middle of your arm, on the side of your arm. So from all the angle work or top roll from all the side pressure work, there's a little muscle called Brajiaos and it gets so much tension that the squeeze and it cannot let go. And sometimes the problem is that the pain will stay for months and people don't know what to do. So we have almost all got that this problem and it's pretty easily to fix and we're going to show you two variations that we can do to fix the sex and size. So first variation we're going to show you is basically with the tennis ball and all you need is a wall and place it right in the middle of your arm. So what is I was going to show you how to do this, stand against the wall, put some pressure on it and just curl up your arm and straighten your arm. What it's doing is finding a basically attention point or trigger point and with each moment you're releasing this. Second variation is with physio ball. It's actually better to get this. It's really cheap and it will work for longer and better. So again place in the middle of your arm, put some pressure on it, curl your arm, flex it and extend straighten your arm. Again what it's doing it's releasing attention you're doing bit by movement, by yourself, by dynamic movement. So next variation we're showing is with dumbbell. All you need is dumbbell. We got like straight one here so and a bench. You put it on a bench and you lie down with your arm curl in 90 degree angle. So let's roll the names. So you lie down with your arm in 90 degree angle and you can do by moving your arm or by moving your body. So what it's doing it's releasing the muscle and so on last last Texas as we're going to show you is with foam roller. It's actually the best one we have because it's pretty big and you can release whole arm muscle. So what it's going to show you you should lie down on your side. Again arm bend in 90 degree and just move your body. You can apply pressure by lifting up your legs. So we hope if you had pain here I hope it's gone. If you have any other questions about recovery, about pain, about recovering from your workouts or any other questions regarding armisting, please leave a comment and we'll try to answer those questions. My name is Raymond and don't forget to subscribe, like and share.