Karin and Susan offer some great suggestions, the only one I would add, is the use of a tennis ball to get into specific knots. I sometimes use this vs. a foam roller to get into the origin and attachment areas of the trap. I’ll have the client position themselves against a wall or the floor with the ball on the area they’re having issue with. They can control the pressure just as they can with the foam roller. I sometimes find, rather than rolling out the muscle, applying gental, consistent pressure on a point provides great release than rolling it out.
Of course, all of this is after medical clearance that the pain is caused by another issue other than tight muscles.