The foam roller is an awesome self-massage tool for the legs and upper back. I love it so much I made a video tutorial (and looping GIF's to save you time!) :
10 Minute Full Body Foam Roller Routine - YouTube
The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine) - YouTube
Foam Roller Exercises | 15 Minute Full Length Full Body Routine Home Workout Video - YouTube