Sharon Butler has many articles worth reading on her site, you don't really need to buy anything. Her RSI book is in most libraries, and it does explain about the role of fascia & injuries , and why very gentle stretching is best for damaged tissues.

But I did need more expert hands on therapy by the time I got so injured that I couldn't work and my fine finger coordination totally stopped for a few weeks..

Wall push ups didn't help for me.. high door way work not good for me.
low arms behind and doorway was OK for me..

I guess it is try something and see if it helps or , makes worse, then take the helpful stuff and drop the not helpful fast..
That's how most of us figure some of it out.. try a little bit and see how it goes for you..

One main thing is do not push thru pain , stop before any pain starts, like baby steps..

* But trigger point work can/will be painful, that is one case where to fully release the knot you have to press right on the sore spot..