Originally Posted by JNT2014

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.

Originally Posted by Jo*mar

Here are some other gentle things to try- gravity does the work to help shoulders drop.
http://neurotalk.psychcentral.com/album.php?albumid=422

Book - Conquering Carpal Tunnel Syndrome and Other Repetitive Strain Injuries- by Sharon Butler has very good stretches for all RSI /TOS with info on posture causes and corrections. She has detailed stretching ideas to gently coax the damaged tissues to release-not to force them. her website has many articles & a lot of information.
I found it very helpful.
http://www.selfcare4rsi.com/

Useful sticky thread - a lot of collected info over the years.
http://neurotalk.psychcentral.com/thread84.html

Originally Posted by Akash

Hi, have you tried nerve glides?
https://www.youtube.com/watch?v=u9ezkXRPIck
Perhaps worth a (gentle) try as long as it doesn't provoke symptoms.

Originally Posted by JNT2014

A physical therapist had me try some of those in 2013, not long before I had surgery on my left elbow. I could not detect any benefit, and it was difficult to perform the exercise without provoking pain.