I tried rolling on two tennis balls in a sock starting at the worst point (the lower trapezoid) and rolling up to the lesser pain point (occipital ridge). I then did the stretches for the trapezoid found here:
http://www.ehow.com/how_2305286_do-upper-trapezius-stretches.html
It helped in a pinch, but I'll see my massage therapist when I return from vacation.