Thank you for your reply Katilin. Ill be sure to check out all the videos, and go back over the book.

Im pretty much in forward rolled position when the pain comes. It usually when doing high intensity stuff like wrestling, Sometimes it starts at the back of the shoulder (rotator cuff, and most at the front of shoulder/biceps tendon and goes down my arm to elbow area.

When you say 3 items, what do you mean, could you give me an example, so I’m not getting mixed up.

Also I train usually in the evenings, so would the mobility afternoon/evening session be best to before or after my evening MMA session? And would the 2 sessions a day be the same or focus on different areas?

Thank you for the help.