I think the first step would be reading the melt method book.
https://www.amazon.com/dp/006206536X/ref=cm_sw_r_cp_api_glt_fabc_DCQVZZN0PBQPQMZ4700M
I've beat up my body a bit from working in construction (feel it in my neck, back, shoulders, and hands for starters) and I'd like to start training MMA but before I do, I'd like to heal by body.
I've heard good things about the MELT method but I'm looking for suggestions.
Do you have any advice?