Use any of the aforementioned release strategies to unlock a locked long or locked short muscle. When doing this it will be important to release all the muscle in the line of muscles that help complete the exercise(s) or movements that cause the pain.
Aid the muscle in finding length if it has been locked short.
Increase the body’s ability to bring blood flow to the joints and muscles.
This will improve mobility really quickly
Light exercise to ignite the opposing muscle groups
Doing this will allow the body to hold the muscle release longer.
This will balance out the muscles while simultaneously relieving pain.
Using resistance bands put the affected area to work.
Make sure the opposing muscles are also used at equal intensity.
Be careful and don’t do too much too fast.
Use balance inducing movements to ensure muscle activation
Now you build upon the improvements made by increasing the resistance.
Start with changing the angle of the movement.
Second, bring more weight or resistance to the new angle.
Third, introduce explosive exercise(s) that focus on the opposing muscle groups.