An excellent article (with pics and video) from themovementfix.com for anyone experiencing tight-feeling hips and squatting challenges. Massage therapy is usually an effective option for cases in which tight muscles and fascial tension are contributing to the problem. But be aware that bone structure plays a role.

The Best Kept Secret: Why People HAVE to Squat Differently

"There is absolutely no one size fits all squat position. This article will help show you why athlete comfort should dictate squat width, why some people's (not everyone) feet point out (no matter how much "mobility" work they do), why some people have a really hard time squatting deep, and why some people are amazing at pistols while others can't do them at all. If we say, 'Your hips are tight, you need to mobilize them,' without considering anatomical variations of the hip joint, we can be misled."

https://themovementfix.com/the-best-kept-secret-why-people-have-to-squat-differently/

____________________

The standing pigeon is a stretch I recommend to many of my active clients, and it's the stretch I typically begin with prior to all types of exercise or when my own lower back is feeling tight. Holding this stretch on each side for several minutes at a time can help loosen the muscles of the lower back, the glutes, and the hamstrings.

How to Do the Elevated Pigeon Stretch (with video)

"Mobilize your hip capsules with the elevated pigeon stretch. Do it before your next lower-body workout or even while you’re watching television tonight. You’ll feel the difference immediately."

https://www.menshealth.com/fitness/a19548589/elevated-pigeon-stretch/

____________________

I often recommend using a lacrosse ball for rolling tight, troublesome areas as part of a self-care routine between massages. There are lots of helpful links on the web. Here are a couple of them.

https://dailyburn.com/life/fitness/lacrosse-ball-exercises-sore-muscles/

https://www.health.com/fitness/lacrosse-ball-moves

____________________

Shoulders tight? Promoting improved shoulder mobility and strength can often be accomplished with interval dead hangs. This means simply hanging from a pull-up bar for a period of time, and resting and repeating in succession for as many times as you would like. Even if you can only hang for a second or two at the beginning and have to work up to 5 seconds, 10 seconds, etc., this is an excellent method to work out your shoulders. I particularly like the instructional article and accompanying short video below.

https://theworkoutdigest.com/dead-hang-exercise/