Here is an easy way to start working on your ankle restrictions without any tools.

The squat is the most important part of my assessment process. If your squat is limited then whether you are sitting, standing, walking, bending, twisting, etc you will be unable to keep your spine stabilized causing your core stabilizers to shut down and can lead to inflammation and pain in the spine. Fix your squat. It is very important.

Here's a way to increase your hip motion and improve your squat form without any equipment. 

I apologize about the video. I shot it myself and did not realize until I uploaded it that I cut my head off. Oh well it still shows the technique well.

How to release the suboccipitals at the base of the neck and the paracervicals on the sides of the posterior neck.