If you don’t feel any improvement, repeat the stretch 3 times before switching to the other shoulder. Cracking your shoulder is good for short-term pain, but you shouldn’t have to do it all the time. You might have a joint stability issue if you have to crack your shoulder often. [2] X Expert Source Eric Christensen, DPTPhysical Therapist Expert Interview. 29 April 2021.
If performed correctly, your palms will be facing the ceiling as you hold the stretch and your shoulder may crack as you raise your arms. For particularly tense muscles, raise your arms very slowly and pause as necessary when your muscle begins to feel sore. If you can’t interlock your fingers, hold a broomstick parallel to the ground in front of you with both of your palms facing down. Then, slowly raise the broomstick until you’re holding it over your head, and hold the stretch for 20 seconds.
If you don’t have a long enough towel, use an exercise band or another long piece of fabric that won’t tear when you tug on it.
If this doesn’t release the tension in the joint, try holding a 3–5 pounds (1. 4–2. 3 kg) weight in your hand as you swing the arm in a circle to make the stretch more effective. This is the easiest and safest way to stretch your shoulder muscle and has a very low chance of straining or injuring the joint.
You can also soak in a warm bath if you’d prefer to lay down as you massage your shoulder. Using an extendable massage roller might be helpful for working out tough knots.
Chiropractors are professionals who have trained to align the skeletal system. Don’t try to perform any chiropractor stretches or adjustments at home without proper guidance and advice beforehand.
Most reputable massage therapists will require you to disclose your health history and may ask a few more questions about what kind of treatment you’ve had for shoulder pain. Be sure to disclose any medication you’ve taken or surgical procedures you’ve had to treat shoulder pain. You can also loosen up your shoulder muscles with a tennis or lacrosse ball. [9] X Expert Source Eric Christensen, DPTPhysical Therapist Expert Interview. 29 April 2021. Keep lines of communication open if a friend or family member is giving you a massage. If the massage starts being painful, let them know. [10] X Expert Source Marty MoralesProfessional Massage Therapist Expert Interview. 20 December 2019.
If you’ve previously dislocated your shoulder, you may be more prone to dislocating it in the future. Be cautious when doing stretches that pull or strain your shoulder joint and muscles.
