The shoulder area is a common place to get trigger points, aka muscle knots. Trigger points are basically when a specific area on a muscle gets irritated and tightens up into a ball or knot. Buy a worksheet with these shoulder stretches & exercises at https://www.askdoctorjo.com/shoulder-muscle-knots-worksheet
These stretches and exercises may help relieve shoulder pain and soreness from muscle knots and trigger points.
Starting off with shoulder circles and shoulder (or scapular) squeezes will help get the muscles moving and warmed up.
Next, stretches like the upper trap and levator scapulae stretch will help relax and loosen up the muscles to help release the knots.
Finally, if the stretches are too difficult or maybe you are on precautions to not do those movements, a ball can be used to put pressure on the trigger points directly. A little pressure goes a long way, but too much could irritate it more.
Related Video:
10 Best Trigger Point & Muscle Knot Stretches:
Trigger Point Release:
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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Relieve Shoulder Pain & Soreness from Trigger Points & Muscle Knots:
https://www.askdoctorjo.com/shoulder-muscle-knots
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.
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