I now have 3 push push type DX/XT STI gear shifter pods that are on the sticky side with slow returns. Whats the usual suggested way of freeing these up?
Flush, flush and flush again with something to break down the guggy old grease. Keep flushing until they feel better, then use a machine oil like 3in1 to re-lubricate them
I've used electronic contact cleaner for 10 years now with amazing results - dries super quick & dissolves old grease fast. I usually take the cable port cover off, and spray a bunch in there while holding a paper towel under the shifter to catch the drippings. Do it a few times while working the paddles then re-grease with a light lubricant.
Your parts cleaner'll work a treat. Keep flushing and working the shifters till all the grit's gone. Then lube.
For those without a parts cleaner, I get best results from naptha (like Zippo fluid), squirted on and in. Takes about 10 minutes to go from skipping teeth to working perfect.
I use ATF to re-oil, but any light oil works fine.