Upper Back Trap Tightness

I started a new routine. Includes all the compound moves and the usual things. It’s all stuff I was doing, just more volume. My upper back and my right trap are really tight and I can’t figure out how to release them. I’ve stretched, done hot/cold, massage. It’s not the usual good muscle soreness. My trap is pulling my shoulder up. I took a week off, but got no relief. Anybody have this? What to do?

strengthen mid/lower traps

I wish I had talked to you a week ago. Thanks