[UConnJulie]

You can do self tractioning that way and it might help, it might not ... tired right now, but try googling "self tractioning" and looking under images. The only thing I can think of the way you want to do it is grip fatigue before you actually get a relaxation response ...

And definitely lay off the shrugs. Foam rolling/tennis ball rolling should be fine (listen to your body). Do you have Inside/Out? I'd recommend it for all the mobility stuff for the T-spine and stabilization stuff for the scapula )both of which will help you.