 Os yna fydd gennych chi bobl clwn i sicrhau y gallwn gwirionedd a'r unrhyw fydd yn cymryd. Fyddìi cesi'n gwych amser hynny. Mae'r ystyried ymllug yn ddigwyddol i'w meddwl wedi'i dod ei gynghori iawn. Rwy'n debyg hwn arall os ymlaes o ddysgu a medicine hwn yn fyrwch. Mae yna'r fai'r ddyn ni'n ystyried yma i jei newydd yn erbyn aml spam. H lygwb, o bobl gyda'r dysgu eich bod ni'n gobeithio. Mae'n cael ei mwynhau gyda'r musrif yn mynd, eich ysgol gyda'r musrif cig. Felly dyna'r bod ni'n gwybod eu bod yn digwydd ymoss a rhan gwrs ymlaen y gynhyrch. Felly efallai'n gweithio'r tynnu llei, a'r ddechrau ar honno yn 20 menyn wedi llei, iawn i'r byd arall a'r gweithio. Mae'n gobeithio broil ymlaen, mae'r bobl yn gweithio headingau, Felly ymddîm yn lleoedd gan unigo eihum ymddîm? Felly yn lleoedd gan unigoedd yn lleoedd gan unigoedd ymddîm Leol Llyfrifodol yn galwyddiol Llyfrifodol yma'r unigol Felly ar rydym yn lloyd Gyda'r blwyddyn â'r awdraeth Yn dweud â'r ffordd o'r unigol Yn dweud â'r drwyf Felly yn lloyd Gyda'r bobl ymddîm yn ni'n meddwl Felly'r ardal yn gallu Sonraf Felly mae'r ymddîm yn gwneud Yn dod i'r drafod Felly mae'r st almightym the final bits that hurt are the trigger points. By trying to apply pressure on those trigger points we can get the brain to relax the contraction of the muscle a little bit. We're using ball effectively like a massas, a massousa's hand. We're interested in getting it into the back of the shoulder or the last half of the shoulder we'll look at the front of the chest gyda'r cestwyr, mae'n i'n ieddych i'r t-spyf mewn bwysig o'r bwysig o'r bwysig, ydy'r bwysig o'n i weld o'r bwysig, ac mae'n i'n i'n eisiau pam a'r bwysig o'r bwysig i'r llur am gyfer y hwn. Mae'n fyddwch bwysig o'r bwysig o'r bwysig, ac y gallwn ni wedi'n gwybod i gyddo'r llun. Gweddill i chi'w'r dweud, gyda'n 이nd i'w ddweud yr edrych o'r bod y bryd, mae'n bod yn ei geniyda'r byd. Oe'r aelodau mae'r dda favourite ar y Dryffan. Isrwch ymweld, mae'r grannu'r ddwy o'r ddwy o'r 10, 6 i'r buddau o'r dividesadau, ond mae'r ddweud bod ei gweithio'r oeddu o'r aelodau. Gwyd yn digud mae'r ddwy'r ddwy o'r part, mae'r byd yn dangos due. Mae'n ni dda wedi gallu gweithio'n byddo i gael, gyda'r cymaint ymlaen o'r miol yna, byddwn ni'n cael ei wneud am yr exoedd yn enw gynnyddwyd ac yn ni'n i gweinwch i'r bwysig ar y bosel. So if it doesn't hurt, go and do something else. Just spend your time on the bits which you are sore. So, first one isLAUGHSY BALLS, if you go on the back of the shoulder and it's literally like seeking destroyed, it's fine the point where it's sore, you might have got muscles jumping out of the way, it feels like it's a bit gritty but anything which is ffwhe t'n stwp down, gritty, not very nice, just gently give it a little bit of that. Balance it, Both of You, Hold Your Back together, and give them an issue of humor that you see, but you're almost there Okay, why not do some dance moves before our new project is closer to that wrth yr ydym ni weithio unig yn ys文. Ynw wnaeth i'w gweithio i'w llwyso ageithi gyda panfŵwll wedi bod ymolio i gyd. Mae unrhywbeth, mae'r unrhywbeth cair, mae'r unrhywbeth cair gyda unusu groes a dylwydd yn cael bod y bwrdd a'r iawn, ond yn hyn yn ymdur i'w gweithio â'i... a yna yna'n mynd i wych, mae'n mynd i gyr bakerydd a'r Fennell yn ymdur. Mae'n yslynwedd butiwch ar ei fod yn ymdur a'r hefyd. Ni'n ddweud eich hwn i ddeiligon i amgylchedd rhaglen. Rwy'n ddweud eich hwn i ddeiligon i amgylchedd rhaglen. Ieithwch ar fearsmwylliant yn y porf yma. Dw i chi'n ffordd y gyflyg ei ddweud o'r llwyg? A oeddME cefnodd y bobl Cymreig hwn yn ddod. Felly, y gallwn ni'n rhaglen a fof, y gallwch ar bobl yma, gyda ni'n rhaid i'ch mahl yn y bobl lleer. Ydw i chi'n dyfu IE, yn y bobl Llywodrach, gwelio hyn a llwybu llwy, Dwi wedi cael ei ddefnyddio y nifer yn ôl yn y gyfathon. Mae'n ‎mmu'r ffordd mwy o'r sorg a'u chweinwk yma. Mae'n siŵr ymddeithi am Yngrifffyr hon. Mae e'n gwneud hyn o'r hunodon nhw ben yw y ffordd mwy o'r hunwyr yn arbennig. Felly mae efallai efallai eich bod yn gwneud hynny. Rwy'n credu bod eisiau pethau'n nifer yn y niolu eu werthiau olu'u hanesneg. Mae chi'n ymddefnyddio'r hunodon nhw'n cael eu gwneud hynny. If I'm lacking that internal rotation of my muscle up, I might not then be able to do a muscle up, or I then really compromise here, and then I'll end up in the sitting physio at some point. Potentially leave some optimal internal rotation. Is it 45? 45. Whereas you like full 90 on the exit. About 180 a year, about 45. Same, 45, same 5. 45. Your range is up. So I'm looking at physio just to check that one. They'll talk about the R, because some people go further, the R could total be 180. The balance is actually more important. If we've got a ton of external rotation, like no internal rotation, it's worse than actually having a bit of a restriction in both, you actually kind of want a bit of balance across the range. So we can go, we'll show you another one, probably a way more effective one for the internal rotation, which Jack will do in a minute. It can go front on ball into the front of the shoulder, body down, arm behind the back. Just get into any of that kind of horrible nastiness up in the front, not great, particularly unpleasant this morning. And then this one, I really like, it's a pretty full arm, but you can get into the answer here with Deltoid Boy, this guy on the front of the shoulder. First time I've ever got me to do this, about five years ago, I remember thinking, what about this? If you attest internal rotation here, and then spend a minute loosening it off, and then retest it, you can actually get some range fairly quickly. But you can use a knuckle, you can use the end of the barbell, you can use the main shaft of the barbell, you can use the knuckle of it, whichever is going to get in there. The fat a bit, less than, more so there, so that's not going to be as painful as when you put that bad boy right into there. So you can tack down a little bit on peck, you can tack down a little bit more on your anterior doubt. You can even take this down towards, but sometimes bicep tend to get really glued up, so actually coming down a little bit further onto the bicep. I feel where it is that you do some work, take it through, rain, tack it down, take it through the range. You've got a bit more pressure, put your knee on top, you can make with the other hand, make sure it's not going to move, and take it through that range you're trying to get to. The other thing that's nice about the barbell there is it's going to help you keep that shoulder down, rather than just letting it pop up and go, oh, look how far up I'm going. Last but not least, I've got one more for your shoulder. This one I really like, C-spine. So a thoracic spine is this kind of portion of our spine, 12 verse grade, but it's going to be responsible for quite a bit of extension. If the thoracic spine isn't healthy, your shoulders are going to struggle to have good range of movement. So this is a really nice mobilisation exercise to those of us that spend too long sat at death, that's what we're talking about. When we did our Friday, when we're doing our back bridges and that sort of full flexion and that extension for T-spine, if you felt tightly there, this is great for that. So foam walking, sit into T-spine, I'm going to take the barbell over there and that snatch grip, and I'm just going to push my hips up. So I can get my bones to the floor if I just allow my rib cage to lift. What I'm going to do is try and keep that rib cage packed in, just like we talked about with the hollow body, and now I'm going to try and take it through towards the ground. So this stretch is going to come through the shoulders, but it's also taking the pressure of the T-spine, and I can just move into different positions. Just be careful your head doesn't come miles, I'll just try and keep it relaxed at neutral position. Push up, full through, sit into that shape, hips up, the bird's great. You're going to feel it across here, as well as working through the spine. Stay away from pain, feels un-saw or uncomfortable. Don't hurt yourself on the last one for you guys, it's just shoulders. Give yourself a hug, get the shoulder blade out of the way, get into any of that nastiness that you get in there. When you just move the scaps out, when you hook yourself, my scaps are as far apart as possible, opens up that tissue and gets into them rather than mashing on your actual bone. All right, have a go. We might as well get some more kit out. We are doing some self-myth facial release. It's day three, and things are starting to get a little bit grotty. We're trying to mash away, prep up, loosen off some of these tight muscles so we can smash our last workshops for the weekend workshop that's been. This is actually an advanced technique that looks a lot like lying down. You'll be wrong.