I stretch at work all day or wear my weights (when standing for while - but this is not recommended for post op ). I mainly stretch downward, And I switch legs. I have the original ESL cup, and a remake that i had done, both of which which only grab the head. And I have used Still On Systems as well that only grabs the head. And, I can do both of these while siting at a desk, or standing at work.
At home, I will move the direction of the stretch around with a large velcro Girdle type thing that I can wrap around my waist. Admittedly, this is not common for me. I mainly stretch down.