Are you feeling stiff, have lots of muscle tension, and feel "locked up"? If so, you may be experiencing a deficiency in mobility and flexibility. Improve your general mobility and flexibility without having to go to a gym or do yoga. 
 
This is a PDF download of a 4-week mobility program aimed to accomplish just that with the use of a lacrosse ball, foam roll, and stretches. This program includes 7 days of prescribed mobility programming for your upper and lower body, and back with a structured rest day each week.