1. STOP PAINFUL ACTIVITIES!
Trying to “work through the pain” is a mistake. It is your body warning you of a problem. Avoid that activity and allow the inflammation to resolve.
2. REVERSE ROUNDED SHOULDERS
Stretching the pectoralis minor will increase the flexibility of the anterior shoulder and chest. Stand with one foot forward against the corner of a wall using it to hold the shoulder back, pinch shoulder blades together, slowly raise the arm up until you feel a deep stretch. Hold for 30 seconds; repeat three to five times.
3. IMPROVE THORACIC (MID BACK) SPINE MOBILITY:
To be able to reach overhead fully, you need thoracic flexibility. From the knee position, lean forward and place your elbows on a chair and drive your chest downwards, stretching the spine and under the arms. Hold for 30 seconds; repeat three to five times.