Check the following videos for how to mobilize the upper and lower body.  If a particular area is tight from a previous workout, feel free to focus on that area for a few seconds longer.

Using a foam roller or a lacrosse ball is akin to self-massage.  The objective is to relax tight muscles, increase blood flow, and remove mild tenderness from a previous workout.  It is a great way to keep range of motion that you currently have.  For more info on the use of foam rolling, check out the article series that starts here.

Thigh and Lower Torso

Lower Leg

Upper Torso