My youngest turned 12 not too long ago and gets a ton of training and swings in between dance and softball. She has had a bunch of muscle tightness and pain off and on the past few weeks after workout sessions, big muscles flowing up from lower hip to shoulder blades...You can feel them being tight/knotty currently... We started to ice and ibuprofen and mixing in theragun, but I'm not sure if any here have really solid stretching advice prior and post practice, outside of the simple historical stuff. Any solid targeted stretching advice for these muscle areas?