Im doing a 2x a week full body program. For upper im going to do (i did this last week im going to keep it up) bench and row, and on the 2nd day im going to do military press and pull up.
One of my questions is do i need to do any extra rotator cuff/shoulder work so i dont get injured?
My next question has to do with foam rolling.
When i use my foam roller, i roll it up and down my leg, and when i feel a “pinch” (i guess thats what u call it. when it hurts in particularly in that area) I stay at the spot for about 15 seconds.
My question is sometimes, when i roll overe “pinch” i feel a lump. WHat is this lump in my leg? is it a knot?