Tennis Ball Massage

Lean up against a cosmetically-unimportant, sturdy wall (close to the edge where the 2X4s are) and place a tennis ball between your back and the wall. Then roll it around until you find those spots that need to be worked. Then work them!

You can do other body parts too. Just roll the ball around with your hand while pressing down on any trigger points you find.

Apparently a hot shower beforehand helps loosen up the muscles.

Discovered this idea here. You might want to google "trigger point" as well.