LisaP, it isn't comfortable, and I would suggest starting with a massage therapist if it is myofascial release for upper body (neck, traps, and upper back.) Check in with the athletes in your community and find out who does their body work. (My body work people treat Canada's national sprint team, wrestlers, weight lifters, and swimmers, as well as a local population of retirees!)
Danusia, Thera band stretches and standing pelvic tilt are good (20 reps.) I use them to warm-up then progress to yoga hip openers like Happy Baby, Cow Face, and a deep squat that is the precursor to Crow. I also do The Spinal Twist and Rag Doll. I sometimes do Pigeon, but it isn't as effective for me as something like Cow Face.
I have progressed from a foam roller to a rubber one with a hard plastic core and really work glutes, hams, quads and finish off with illio tibial band (tough). I use a squash ball to roll my glutes and work on a chronic periformis issue And the roller or ball on my upper back/delts which get tight from swimming. You have to be careful around the spine. I do dislocators with a wooden dowel for my shoulder mobility, and use a golf ball on my feet (plantar fasciitis resolved and I want to keep it that way!)
DS#2 and I take turns rolling each other with a stick roller (like a rolling pin).
We have a 1 hour routine we do Sunday nights - listening to Maroon 5! I am addicted to this routine because it makes such a huge difference (relief from discomfort.). However, I also stretch my quads and roll my glutes and feet every night before bed-15 minutes. Happy Baby and Cow Face are easy to do lying on a bed if time is short and you are having trouble sleeping due to discomfort.
Sorry to be so long, but I can get very exited about the subject of rehab and preventative maintanance!
