 Next question is from Cass May. What are some exercises to help with overactive upper traps on pulling movements? So this is actually quite common. A lot of people get tight, kind of upper back or neck muscles and they'll feel stiff in there. And that's because the upper traps are like this, like they said in the question are overactive, meaning they're doing more work than they should be doing to stabilize the shoulders. How do you deal with this? You train the opposing movement typically. So in this case, I would do rowing exercises while focusing on bringing the shoulder blades back and down. Like almost like you're trying to bring and put your shoulder blades in your back pockets. And what this will do is strengthen the mid-back and it'll offset the fact that your shoulders wanna shrug so much. When I used to train clients, this is super common and what I would do is I'd have them do rows. They would use lightweight. They focus on the back and down squeeze. So we do a little pause at the squeeze. And then in between sets, I would take my hands or my elbows and I would press down into their traps and give them a little bit of a massage. Not because I'm a massage therapist, but rather because I'm trying to send a signal to the CNS that's telling those muscles to relax. And honestly, after two or three sets of doing that, you would notice tremendous benefit right away because automatically opposing muscles are active. You're pushing on the tight part. The CNS is saying, we don't need to be so tight on these muscles and you would feel better. I actually had a client that I used to have to have him get a massage there before he came in and saw me to work with because they were so overactive. They were like rock, this dude was jacked. He was like an older dude who's in his 50s. First time we ever worked out was like repping 315, just straight gorilla strength naturally, right? And he had these like massive shoulders and traps. And when we would go to do a row, I couldn't even get them to retract and depress. They were like so fixed in that position. And I tried for a while and just couldn't get it, man. And I finally just, hey, you need to go see a massage therapist before you come in and see me get those things to relax a little bit. And then we could do a lot of the rowing because that was so bad. Yeah, I think too, yeah. I mean, that was part of my assessment. I mean, especially rowing was, that was a big one you wanna look for. See their shoulders elevate and they're in that position while they're rowing. It's pretty obvious, but similar to what Sal said in terms of like being able to kind of point that out and add little bits of external stimulus. So they knew, they could actually feel it and start like sending that signal. And then now if I had to, I'd take them and progress at and really try to like establish more like understanding of that function of elevating, retracting, depressing and then protracting. So up this circle and so getting into those circles. So they had a little bit more understanding of like the function of all that, their shoulder blade and everything involved. What are you doing like wall circles with them then? Wall circles. Yeah, wall circles are really good for, you know, the other thing that's important to note when we're talking about this too is that, you know, you tell someone to do rows and like anything else, they have a tendency of, oh, I can do these rows and then they can increase weight. I would put more emphasis on the retraction and depression and like, and even like a isometric hold for like five seconds versus increasing your weight. Oh, prone cobra is a great way to prime before doing a row. Yeah, so don't, don't get caught up and just cause you're rowing that, you know, let's row heavier and get stronger in this because it's a corrective thing we're trying to do. Your form is, I mean, your form's always more important but it's really more important when we're doing things for corrective purposes not to just increase the weight to increase the weight. You're far better off intensifying the isometric hold position, which is the retraction and the depression of the shoulders and doing that and intensifying that. Then you are, oh, let's add 15 more pounds just cause I didn't do it because very easily as soon as you start reaching that like towards, you know, what's difficult for you, the body will default back to its, you know, original pounds. Yeah, if you use any type of resistance that's at all intents, you're gonna go back to your old movement. In fact, this is how I would convince my clients is I would take my phone and I'd stand with them, first I'd stand with them, I'd have them do the row perfectly and then they do it and then I'd move away and I'd have them do it on their own and I'd film it, then I'd add a little bit of weight, have them do it again and I would show them very clear contrast and see, look, you didn't even notice that your form went the other way, but it did and that's because we went a little too heavy. You need to go light when you're doing correctional exercise because the four, you need to teach your body the technique. You need to connect to it. That's it.