try to sit on a chair (the edge) and cross one leg so the ankle is over the opposite knee, then lean forward. This should stretch out the sciatic line. You should also stretch your hip flexor. Kneel as though you are going to propose, and then bring your whole body forward from the hips.

I suffer chronic back issues and have a nobbly massage ball which I use to help with my bad spots. I lay on the ball and it digs into the spot I need. I got my larger one from rebel for $20 (ut's called a massage ball). My smaller two I got from my physio for about $10 each.

For your arms, which part? Try a pec flex (arm at right angle on wall and then open up your pectoral muscle)

HTH

MG