Stretching can help relieve the pain and stiffness, and prevent it in the future. It’s important to stretch gently and slowly. Sudden movements can cause more inflammation, pain, and a more serious injury. Apply a heating pad or take a warm shower before stretching.
Roll your shoulders backward and then forward in a circle.
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Press your shoulder blades together and hold the position for a few seconds, then repeat.
Slowly turn your head from side to side.