Were you in full guard or half???? What he means by bring your outer arm around is ........Say he is choking you with his right arm you bring your right arm behind his head and press your sholder against his neck......Then you work the leg just be careful because you wont hve your left arm to bridge with while doing that...
Oh and as far as the pain yeah that comes with the game my friend....Try stretching a little better and doing some exercises before rolling that will help....but as far as the pain now????ice and heat are your friends
As far as shields and those wrasslers go....if you notice they change levels first then shoot with their head up.....not bent at the waste