Joint stiffness. To get normal motion.

Once I slept wrongly on my left arm and in the morning it started to pain muscle would get stiff and stretchy from my collar bone start to the joint of my shoulder it was stiff and a grabbing pain in hand( as if some one was grabbing it tightly),weak hand it remained for two three weeks then I started doing yoga and arm streches for it the pain is gone but whenever I sleep in that side my muscles from the which goes to the collar bone feels tensed and stiff shoulder which after a bit exercise get well.my left arm also produce a crackling sound when ever I rotatte it . crackling sound is observed everyday sometimes I feel as my joint got stuck and I need to move it in order to get normal motion .