I’m Surprised to have internet access where I am but here goes. To form strong healthy legs and massage the body do this double drill. One lies on the ground and the other rolls him on the ground using the front side and bottom of the foot and shin. Later do it while squatng using the knees as well and you can speed up as you feel. Another drill would be to squat and do small jumps using only the ankles and the breath. Breath in on the way down and use this preassure to lift up. This really shows you the weak spots and allows you to see how important it is to follow your breath.
To free a back after carrying a load for a long time you can do the legs overhead and than lie down with alternating face up and face down. Put your hands to the sides like a cross and lift the leg straight to the opposite hand. If you have help you can add this: Lie on your stomach and have a partner lift your arms off the ground and play with them gently moving with waves. Keep the body and neck relaxed and it will allow the tightness to go away.