Foam rolling, great if you’re an office worker, and/or an MMA fighter.
I’ve got one in work, and one in the lounge for when I’m watching TV.
Avoid your spine, and either hold the foam roller still for 1-2 mins on any sore ‘trigger points’ or move up and down the muscle slowly.
There is the ‘friction’ technique from sports massage whereby you go back and forth quickly over a knot in the muscle, but some people find this aggrevates the spot more than anything…
More on recovery for MMA here