[UConnJulie]

The foam roller is good for both ... you could try two tennis balls taped together although I find that a bit more intense.

I'm short on time right now, but do a search on here (injury forum and training forum) for foam roll stuff ... you should find links to some exercises.

Also if you head over to T-Nation you can look for Mike Robertson and Eric Cressey's articles on "Neanderthal No More". That should give you some ideas.