@Akash, two things that I like are with regards to the problems you describe are:

Inversion board. Studies prove that inversion has benefits including increasing the space between vertebra, reducing sciatica (which I had), etc. Start out slowly and build up though. If you do too much, you can produce the opposite reaction and tighten up.

RumbleRoller Beastie Ball. I just got this recently to try to break up muscle tension in my upper back, especially around the shoulder blade. It's working great so far. It's intense and I've decided to apply it every other day. Only 2 sessions so far, and already 80% improvement. I got the clear version which is softer that the bright green. I use it against a wall and just move my body around to hit different spots.

You may wish to review these ideas with your PT or MD before embarking on them. Regardless, start slow and build up. TOS is so easy to flare up.