Use these techniques, and/or make up your own ways to use balls, rollers to:
Separate muscle that are stuck together
Squeeze and stretch tight muscle to get them to relax and lengthen
Try doing any or all of these exercises as a self care remedy for tightness, and as part of your warmup and cool down around exercise.
Stay around a 5 or 6 on your personal pain scale as you roll through an area.
Notice whether things become less tender after you have made 2 or 3 passes through an area.