To get relief, you’ll want to rub your shoulder on a doorway. There’s a more effective way to use that doorway.
First, Look at this picture. For some relief, rub ice along the edge of the lower trapezius that I’ve highlighted in pink. Ice a little more between the edge and the spine especially between the top of the shoulder blade and the spine. You’ll probably need help.
Then stretch the arm forward, like reaching to the back of a tall shelf. Use a door frame to get a grip for a better stretch.
Stretch overhead as well (not shown), like you are reaching for the ceiling above your other shoulder.
It should release with ice and stretch but sometimes, you need a few days of release for it to resolve. You can put one of those topical vapo-coolant patches like IcyHot or Salonpas on the spot that I’ve labeled in the picture. The IcyHot patches seem to stay on better in areas like this with lots of movement. Make sure that you cover that top corner of the shoulder blade.
If you have rounded shoulders with shoulder blades that are spread apart and lay close to your back, you should work on stretching your chest with these doorway stretches. If you just stretch the back, it will only give you temporary relief and make the problem worse in the long run.
If this problem persists or you have rounded shoulders, go see your bodyworker for postural correction and lasting relief.
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