 Our next caller is Taylor from Kansas. Hi Taylor, how can we help you? Yeah, so I guess in a nutshell, I have been lifting for a while now, have run several of your guys' programs, and I'm getting a lot of like upper back pain, like knots in between my shoulder blades. And so from what I've heard you guys say, I feel like that's like some movement pattern issues. So really my question is like, do you think I should run prime and try to work on like priming before I work out and get those movement patterns better while I'm working out? Or should I run prime pro and like correct forward shoulder or whatever it might be that's causing those knots and problems like that? The answer to that is yes. So in other words, do both. That will be your best bet. I would also go light on your pressing exercises, overhead pressing, forward pressing. And I would even go light on your pull down and rowing movement. So in other words, focus really, really heavily on technique, perfect form while you're doing the priming, while you're doing the correctional exercise. It looks like there's a bit of maybe some overcompensation or movement pattern issues. And so these muscles are just tight because they're protecting. You know, oftentimes when we have muscles that are really tight, what it is, it's really a signal from the body because the body's trying to protect something. So it feels unstable or maybe an instability under there. Yeah. And so it's just, these muscles are just kind of constantly flexing a little bit in order to protect a potential issue. So in order for them to go away, you're going to have to correct that issue. Now in between, I would recommend either massage or foam rolling of those areas because pressure on tight areas will temporarily get them to relax. It's not a permanent fix, but in combination with what I just said, it's a really, really good combination. Taylor, is it on one side more than the other on your back or is it, you know, right down the middle or on both sides? Where do you feel it mostly? Yeah, mostly on my left side, like under that left shoulder blade. Okay. So what's common when it's on one side or the other like that and maybe you can video yourself while you're doing some movements like bench pressing or rowing when you are and see if that left side is the shoulders rolling forward or you're getting kind of like a... Or elevating. Yeah, elevating where it'll kind of come up a little bit more than the right side and or roll forward. That might be what's causing that imbalance back there. And then I believe Kelly Starrett did a really good video on a lacrosse ball like release before you get into lifting when you have this. Have you seen that before, Justin? He takes, I think, and maybe Andrew can do a clip of this or maybe we can shoot it ourselves. But he takes like two lacrosse balls, tapes them together and then he puts them right back there and then you kind of, you take your arm all the way above your head. Similar movement is like what you would be doing for like your wall circles that you teach Justin like that. You do some scapular circles with pressure. Yeah, so you get in scapular kind of, you know, it's moving abducting, it's elevating all while being the lacrosse balls are pushing. Think about the function of your scapula too. So you want to kind of take it, you want to elevate it, you want to, you know, retract it, you want to depress it and then you want to bring it forward too. So, you know, just like getting it to articulate through, you know, all those different movements, you know, it's going to help a lot. So you can identify kind of where, you know, there may be some dysfunction. Another, and a good way to test when you're getting good at that is, and Justin, I keep leaning on you for the mobility stuff to remind me the names. So good. What is that where, you know, someone does like a dead hang and then you do that with your scapula? That's hanging scapula circles. Is that what it is called? Yeah. Do we have that? Is that in the program or no? I don't think it is in the program. No, but we've shot videos. Yeah. You might want to do that with a lap pull-down bar because it can be really hard. It's pretty tough. No, so that's me, what I'm explaining to her, that should be your goal. Oh, right. Yeah. So, if you can obtain that. So, and again, maybe I can have, and I'm putting a lot of work on Andrew today. Maybe he can find a clip of that and or maybe Justin could do that video. I don't even think I could do that very well. Well, even just starting by hanging on a bar too, and then really trying to just connect and sort of like depress those shoulders and then come back up. And so, you get a little bit of like retraction and depression, just focusing just on that to get kind of contraction there and response out of your shoulder blades, I think is a good start. So, Taylor, if you don't have Prime on Prime Pro, we'll send those to you. And so, here's what you're going to do, okay? You're going to prime before your workouts. Your workouts are going to be lighter and you're going to just be focusing on perfect form. And then on the days in between, you're going to use Prime Pro to work on your shoulder, your shoulder blade and the thoracic area. So, you'll pick like two or three movements and do 10 minutes two or three times a day on the off days and then give yourself some time. In my experience, dysfunction dealing with the scapula can be hard to correct because you can't see it. It's hard to look at the scapula obviously while you're working it. But be patient. It'll happen if you're consistent. I mean, I see that she has almost all the other programs. I'm leaning towards performance. Is that where you guys would drive her right now? Oh, yeah. Mass performance with Prime on Prime Pro would be great. It would be a good combo. That's my favorite. Excellent. You look like you work out too. I can see you from where I'm sitting over here. So, good job selling our programs there. There it is. Wheel board. Awesome. Thank you, Taylor. Thank you guys so much. No problem. Have a good one. You too. You know, it's funny and I didn't want to say this to her. It's not a discourager. The hardest imbalances I've ever had to correct in clients have to do with the shoulder blade. Oh, yeah. It's like the hardest most because it's you can't see it. It's behind you. Yeah. Like it just sort of has a mind of its own. It feels like because you can't like really connect to it sometimes. Yeah. People just don't have a connection to it anyway. Like a winging scapula or winging. Do you think that's because it's an area of your body that there isn't a lot of movement and range of motion? There's a lot of movement as far as how often it does, but as far as the distance it travels. Like, right? Most other joints, you can take it through a full range of motion when you're talking about moving the scapula. And you're more aware of what's going on because you can see the limbs. Yeah. Like I can move my leg and my ankle and my shoulder. I can see what I'm doing. But like try to abduct, depress, elevate, you know, roll forward your scapula. Well, this is also what, remember that the little debate we went back and forth not that long ago about. Latsbread? Yes. Oh, yeah. Yeah. That's why it's so hard. Oh, yeah. Because people don't know how to, that's what you're doing when you do a latsbread. So, yeah. No, I like maps performance for super common though that you see this. That's why I asked her if it was on left or right. This was an area for me. A lot of times I would roll forward on one side to side that I, you know, right with and I eat with because everything's forward on that side more than I would get those knots back there. I also wouldn't, another thing you can tell for the men that are listening that may suffer from this also is it's really easy for you to tell a discrepancy and left or right of your peck. So normally one side of the chest will develop more because when you're doing like a bench press that's that bad side will roll forward and it gets more shoulder and tricep versus working the peck and you'll have this kind of imbalanced chest. So if you're somebody who's listening and you have an imbalance on your chest like that, meaning one side's bigger than the other, many times this is part of the reason why. Thank you.