Looks good a few comments:
I think I know what the prayer stretch is but have a picture?
I like to alternate between the lunging hip flexor stretch and the death stretch (more for rectus femoris but hits the ilipsoaos as well).
I've been trying to do more thoracic extensions on top of thoracic foam rolling too.
"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."