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Mobilizing arms and shoulders (10 repetitions each):

• „Robot arms“: Arms at right angle, turn/fold downwards and upwards
• Raise straight arms to shoulder height, turn one arm forward, the other backward; then change direction
• Bring arms together behind the neck, elbows outwards; move hands downwards in a large circle and bring them together at the lower back
• Alternately bring arms together behind the back, one hand from above, one from below
• Clasp hands behind the head, bring elbows together and pull them apart again, pulling the shoulder blades together

Relaxing chest muscles

Shoulder pain can be caused by tension in the chest muscles, so treat the chest muscles with warmth, look for trigger points, and release them: press the most painful point with a hard ball for at least 40 secs until pain releases.

Loosen and mobilize the thoracic spine

Place your arms straight out, slightly higher than hip level (e.g., on a table or work surface), and stretch your shoulder joints, rolling the upper thoracic spine in and out several times.

Repeat regularly:

• Shoulder, elbow, and arm circles
• On all fours, pull your shoulder blades together and apart, making sure that your arms remain stretched out and that the movement only takes place in your shoulders.

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Pilates-Quicky for arms and shoulders to mobilize them

(non-sponsered advertisment; just because I find the video so effective)

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And sometimes only warmth (e.g., a hot water bottle) and pain medication (for 2-3 days) help.