I try to stretch my shoulders, sometimes getting one of my kids to pull or push my arms if I can't push the stretch fully to try and release some of the pain and numbness at the Base of my neck where it meets my shoulders. When the pain there is bad because the pain of my trigeminal neuralgia means I've been holding my whole body tense, I get my daughter to stand on my shoulders and dig her heels either side of my neck while I'm laying face down (she doesn't stand on my neck) to try to release they pain. Sometimes this helps a little also a hot water bottle helps as well xx
For your shoulders have you tried standing in s doorway.hold your arm at a 90 degree angle and lean forward very gently. Like step forward with one foot and hole thststreach for bout 30sec then do the other. Just because to not over lean.
I do all stretches, like you would do to warm up for gymnastics or swimming. They seem to help. But the problem is they still take energy! So sometimes I choose to skip it to use my spoons for something else, although that is always a mistake as it does release some pain or at least tenseness which can help add to coming days spoons. The most common one I do, is pulling my arm accross my chest, and then my elbow over my head. Helps a bit with restless panful arms and tight upper back/neck.
Newfibrogirl - That's one of the stretches they have me doing now. Also holding a 3lb weight in one hand - let that arm hang down by your side and tilt your head in the opposite direction. Hold for 10 seconds and do it ten times on each side.