How to Perform Myofascial Release at Home

I am tired of spending a fortune on professional massages and I want to learn how to perform myofascial release at home. I have a foam roller and a few different balls but I am not sure if I am actually hitting the right spots. I am trying to target some chronic tension in my glutes and my upper traps.

I have heard that you should find a tender spot and hold it for at least thirty seconds until the muscle releases. I am also wondering if I should be moving the muscle through its range of motion while I am applying pressure. I want to be as effective as possible with my self care routine.

Do you have any tips for finding those hidden trigger points? I am also curious if there are any specific tools that are better than others for certain body parts. I have seen some people use a Theracane for their back and it looks quite useful. I would love to hear your advice on becoming your own massage therapist!