I think it’s hard without relaxing the muscle. I used first a tennis ball, now a lacrosse ball and sometimes a golf ball or similar sized crystal on the bed or against a wall (wall doesn’t work with golf ball or crystal)to massage my shoulders and back muscles, and my hands to massage my neck and chest. Also try some stretch and strength exercises for internal and external rotation of the shoulders. It’s hard to know exactly what would help best but these are the practices that I find are pretty universally awesome.
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