Rollga foam rolling hip, back, neck series:
Hip bridge for tissue around sacral spine.
Piriformis for tissue release in the hip rotators.
Mid-back for tissue release between the shoulder blades.
Neck for tissue release for the cervical spine.
10 to 20 rolls of each position. Pain should be less than a 4 on a scale of 1-10 (1 being no pain 10 being intense pain). These exercises can be performed on a daily basis.