https://performanceforhealth.com/8-mobility-ball-exercises-t...
After spending 30 minutes with a lacrosse ball I can feel my entire body relax. Using it on your ass cheeks will do wonders especially if you sit constantly. Your muscles will bind up and kinda stick together - the ball helps loosen up knots and tightness.
It is not pleasant for the faint of heart ... but if you can push past it the first few times you will eventually learn to appreciate the relief more than the torture of doing it. A lot of times you will physically feel pain melt away.
I got nothin better to do on this Sat morning so I am gonna get mine out right now and do some mobilizing.
Psoas release is also very helpful for those of us who are sitting all the time: http://recoveryourstride.blogspot.com/2012/05/this-works-flo...
For example, my spine has lost its natural lordosis and is completely flattened yet I experience no pain. My mother has several disc hernias and disc protrusions along with degenerative changes due to age, no pain. She had shoulder pain and the physical issue was calcification of tendon. There are people with calcified tendons, no pain.
My father had massive back pain issues with degenerative changes of spine that don’t cause any pain to some. The moment he started fixing a systemic issue of the back being weak and sensitizing the tissue he started experiencing less pain.