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Self Myofascial Release (SMR),
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Dermot Farrell (Trigger Point Therapy: Stop Muscle & Joint Pain Naturally with Easy to Use Trigger Point Therapy(Myofascial Massage, Deep Tissue Massage, Foam Rolling, Tennis Ball Massage))
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Early in the injury phases, self-myofascial release techniques focused on loosening up surrounding muscles can provide some relief and may even increase flexibility (but make sure you target muscles—don’t risk aggravating an already upset tendon by mashing on it with massage devices).
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Scott H Hogan (Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body)
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Next, do some dynamic stretching specifically to the body parts you will be working on. These could include arm circles, leg swings, trunk circles, bodyweight squats, or lunges. We will explore this further in the Mobility chapter. After the workout, you should do static stretching, which we shall explore further in the flexibility chapter. I also recommend using a foam roller to perform a self-myofascial release massage either pre and/or post workout. This simply involves placing the roller between the muscle group you wish to work and the floor or a wall. You then roll back and forth to apply pressure to the muscle.
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Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)