I used to go to Derek Farnsworth in San Diego to get ART messages done by him. He’s worked on Jay Cutler, Dennis Wolf, etc etc. all I know is it worked and increased my mobility drastically. He had me do stretches when i got home in the shower that felt so good. I played football for 11 years, mixed martial arts for 4 years, prison riots, bar fights, construction, etc etc. my back isn’t as bad as it was but it was thrashed for a while. I want to get a inversion table now and start seeing a chiropractor regularly.

Got a set of gravity boots for $50 on eBay. Hang for 2-3 minutes after every workout and relieves all my compression and built up tension. For a few hours a least.

Yoga/mobility exercices. Cat cow is of the best and the simplest if you practice it enough to master it and FEEL the mouvement. Breathing goes with the move. Hanging boots if you can or inversion table for sure. We sit on chairs for soooo long you will need to do some mouvement for your spine many times PER DAY ! I find a lot of herbs/supplements helps as well.

I sew an ashiatsu once every 3 weeks. They use their feet on a stand above you and deep tissue massage. You need their body weight to effectively work your muscles. Some dainty hands wont do it for me and im all set with man hands. Also wife bought me an inverter table or whatever you call them to hang upside down and thats to loosen spine.

Foam rollers for my back, every day.

There’s one version of them made that is typically bigger, as in a wider circumference, and has nubs (best description I can think of) that help me a lot.

This coupled with good morning stretches every day have worked wonders (arms at sides, knees bent, reach over head with tilting chin up and rise up to standing on my toes.)

Those coupled with just general static stretching have been tremendously helpful.

what helped my back and hips after many years of heavy squats, deadlifts, and standing shoulder presses has been the inversion table. i started doing it for 3 minutes a day and try to increase it within a few months to 10 mins completely inverted, just relaxing my body and my hips, if you do it correctly you will feel your back decompress immediately. it helped me save a lot of chiropractor money.

you can find a wide selection of inversion tables on Amazon, but the one that I recommend is Teeter FitSpine.

I feel great for the first 15 min after I walk out of the chiros office and then I am back to my old creaky self.

I’ve got quite a list of “broken bits” these days. Years of lifting, martial arts and age catching up with me. I also use a chiropractor here and there, but I see a sports masseur more regularly every couple of weeks. Pretty unpleasant experience for those that haven’t had the misfortune to endure, but it does make a difference in keeping my shoulder and hip problems a little more functional.