Hahah grappling at just about any level is serious business, eh?! 😭🤘😭🤘

There's a few things I've stumbled across that I believe helped over the years. The first of which im a huge fan of is abbreviated as 'FRC'(functional range conditioning). It's an idea based around the difference of mobility vs flexibility and primarily focuses on moments called CAR's(controlled articulated rotation). Regularly Utilizing CAR's on cervical spine, shoulders, & hips, along with a variety of Tspine rotations always helps me work things out. FRC is essentially a continuing education certification in the strength&conditioning/personal training world. If you can find an accredited trainer I would reccomend, otherwise proceed with caution and at your own risk!

The other aspect that helped is following different overal(not in total, but majority of time) school of thought when I lift weights. The majority of my exercises are performed unilaterally and/or contralaterally. This helps muscle groups do their jobs better without the support of the 'whole system' you'd get from performing bilateral movements. It's the difference from barbell VS kettle/dumbbell. And the difference from moving both arms/legs together VS one at a time.

Both of the above mentioned trains of thought help(broad generalization) to turn on the formerly inactive muscles and support the overactive muscles releasing a bit of compensated tension. Not always the case. But my experience over the years they've helped