Q&A for How to Perform Shoulder Stretches

Stand next to the doorway jam far enough away that you can extend your arm and grab the jam at shoulder level. Step forward with the leg closest to the post and turn your other foot so it's perpendicular to the first one. Then, rotate your entire torso in the opposite direction of the arm that's holding the post. On a scale of 1-10, stop when the stretch is about a 7. Hold for about 20 seconds, then repeat on the other side.

The method of walking with crutches, bunches up your shoulders tighter together. Every step uses the muscles in your arms and shoulders. Just like after any other workout or physical activity, afterwards your muscles will be tighter and in need of stretching.

It could be that you're bothering the nerves in your arms. You should consult a doctor for professional medical guidance if this persists.

If you’re doing reps and you hear a cracking/snapping on every rep, usually a muscle is tight, rubbing and causing friction around the bone.

Try a soaking bath with Epsoms salts, or use a roller or tennis ball to work your muscle tightness out.

I would caution you to be careful. Just because a stretch doesn't necessarily "feel" intense doesn't mean it isn't, and over-stretching yourself could lead to injury or pain. While stretching, you shouldn't feel any pain, but you should feel a tugging/stretching sensation that might be uncomfortable. When a stretch is too intense, it's usually because it's actually damaging your muscles.

If you have pain, try resting instead of putting more stress to the it. A few days of rest would be enough if it's not a serious injury.

You can try sitting or standing up straight, putting your arm over your head so your upper arm is touching your ear, then gently pushing it down with your other arm.

Regular exercise, stretching, and a balanced diet (including food high in omega-3 fatty acids, such as salmon) will help. You can also try therapies like applying hot or cold compresses between your shoulder blades. Massage therapy will also be of benefit.

I recommend seeing a doctor, especially since the pain has persisted for a month. It is possible you have torn or pulled a muscle or ligament. Some light stretches and light exercise may help, along with ice and/or heat, but stop the stretches or exercises if it makes the pain worse (unless your doctor tells you to continue).