Lay a 135lb x-wife on your shoulder as shown. Start close to your neck/ face and slowly work your way toward your shoulder. Do 5-10 rotations then move the roller an inch or two and repeat. After you cover the pec/ delt then hit a few passes on the bicep. Rotate your arm internally and externally and hit each position with a few passes.
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Do these before upper body training followed by some banded shoulder traction
