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@acco340 I'd roll out the lower part of the quads with a hard ball at the end of a workout. I'd also hit the outside of the hips too. Use the wall for that. I stretch before and after each workout but it's more of a dynamic stretch, moving in and out of range of motion in the pose. You could...

@acco340 I lift heavy weights 2-3 times a week. I also do a pole class once per week and sometimes a CrossFit class for fun. I also teach one pole class per week. My suggestion is to find an activity that is fun and rewarding for you, then it becomes about how enjoyable it is to move your body...