Ive posted a lot in the past on various forms of myofacial release Ive learned/practiced. Some variations are a little technical and difficult to describe.
Fitness rollers are not the most effective, but are easy to use. Most people know what these are, but some dont, so here are some different versions.
One point I will make is that 90% of these fitness gurus on You Tube dont know the most efficient rolling technique. Yes..true.
Its called rolling cause you roll, and its easiest to roll longitudinal with your body, but thats not the most effective way to get fluid moving in the tissues. . One should also engage in cross friction by moving/wiggling your body sideways creating fascia pulling and stretching **via cross-friction.** This is very effective on the larger leg muscles and flat shoulder blade areas and injured areas in general.
EDIT: to get in "deep" areas, nooks, crannies of muscle, a Lacrosse ball or golf ball works better.......and it will be uncomfortable till you figure it out. I started with a tennis ball, then worked up to a harder lacross ball.
With rollers- I started with a smooth roller and then worked up to a studded Rumble roller. If a smooth roller hurts, you have a lot of muscle work to do.
https://www.youtube.com/watch?v=og7z4wnatws Rumble roller at about
5 min
https://www.youtube.com/watch?v=expms-9zywg Fold up travel roller and vibrating roller