@Liz van der Linden I would say try to be really careful and don't force anything that causes pain. In terms of rehab I would start with some longer isometrics holds and slowly progress your way into more eccentric work

@Jamie M Awesome man keep up the good work 💪

lets goooo🔥👀

It depends on the adaptation that you are trying to get from them. There are two main types I like to use for athletes 1. Overcoming isometrics Here you move into an immovable object. For example mid tigh pulls into a squat rack. This is a max effort stimilus. I like to use these as primer movements to get the nervous system going before a workout or use these in season at times where the body is fatigued to get a strength stimilus without actually having any muscle damage like you would with a regular strenght exercise 2.Yielding isometrics Here you maintain a certain joint position for a certain amount of time. For example a wall sit These are great to build tissue resilience in certain positions as well as tendon stiffness. These I like to implement at the end of a training session because these can be quite fatiguing

Good question! There is actually a few things you can do and it mostly depends on why the muscles are tight: 1. Strengthen the opposing muscles ( a lot of the time muscle soreness is due to weakness in opposing muscle groups) 2. Eccentric strength training ( this increases muscle length long-term far more effectively than static stretching) 3. Do more mobility work ( Focus on the surrounding joints instead of the actual muscle) 4. Neuromuscular down regulation If the nervous system is “on alert,” your muscles stay tight. Effective methods: - Long exhalations (4–6 sec) - Light massage - Warm baths - Yoga / tai chi - Gentle rhythmic movement (e.g., cat-cow, hip circles)

You are welcome 💪