I recently ran across the Dick Hartzell Lower Body flexibility routine, Shaf has done it and really likes it. I have just started doing it last week. Shaf recommended 4-6 times a week for maximum benefit. If you have Jumpstretch or Iron Woody bands it would be something to look into.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."