Key points from my sports massage are that:
Tight Hamstrings at the lower knee insertion end. And that I have to stretch and increase the flexibility for this hamstring portion to match my hip extension flexibility. Thing is, How do I do that? Any good exercises?
Tight gristly shoulders and upper back. Most likely from my high volume of band-pull-apart’s, however I’m already doing shoulder dislocations, so how do I treat and improve this? I was recommend, a high volume of light shoulder shrugs, but I’m not too sure about that.