Well, I spent the past year or so in a very unhappy pattern of pushing forward with new exercises only to find out that they made things worse. I actually have more pain now that I did 14 months ago.

So I have dialed things back, and am only slowly adding exercises to make sure the new ones do not hurt. I use a foam roller on my back several times a day. I also do one session with a Ma roller. A couple of times a day I use a tennis ball, racquetball, or lacrosse ball on my thoracic back and rhomboids. I spend just under 30 minutes a day stretching my neck (mostly the scalenes and SCM), and I have become cautiously optimistic that this stretching is helping. In the past few days I have experimented with doing self massage of my upper trapezoid and pecs by pressing a softball into a wall. Overall the self massage stuff feels pretty good, and at the very least does not seem to be hurting anything.