Pain in my right side trap (shoulder)

Shoulder joint is stiff.  It can be gently,unlocked with manual therapy. Good luck.

Physiotherapy treatment for few days

You Can Do Shoulder Exercises, But Better You Take Online Session for it Once, To Make Sure You Are Doing Right Exercises for it. Also Proper Examination and Diagnosis is Required for Right Treatment.

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hello sir without proper assessment its hard to tell the root cause of the pain . it must be the trigger points in your trapezius muscle which is giving u pain. get yourself checked by physiotherapist . apply hot pack on your painful area and take proper treatment before the problem increases. take care . get well soon.

Hello, This kind of shoulder at age of 26 is mostly because of rotator cuff injury or pathology of AC joint. Proper evaluation is required for exact diagnosis of problem.

Take rest and consult physio.

Local Heating can help.

Do this exercise first. 1. Relax your shoulders. Stand and lean over slightly, allowing the affected arm to hang down. Swing the arm in a small circle — about a foot in diameter. Perform 10 revolutions in each direction, once a day. As your symptoms improve, increase the diameter of your swing, but never force it. When you're ready for more, increase the stretch by holding a light weight (three to five pounds) in the swinging arm. 2. Towel Stretch: Hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand. Hold the towel in a horizontal position. Use your good arm to pull the affected arm upward to stretch it. You can also do an advanced version of this exercise with the towel draped over your good shoulder. Hold the bottom of the towel with the affected arm and pull it toward the lower back with the unaffected arm. Do this 10 to 20 times a day. 3. Finger Walk: Face a wall three-quarters of an arm's length away. Reach out and touch the wall at waist level with the fingertips of the affected arm. With your elbow slightly bent, slowly walk your fingers up the wall, spider-like, until you've raised your arm as far as you comfortably can. Your fingers should be doing the work, not your shoulder muscles. Slowly lower the arm (with the help of the good arm, if necessary) and repeat. Perform this exercise 10 to 20 times a day. 4. Arm pit stretch: Using your good arm, lift the affected arm onto a shelf about breast-high. Gently bend your knees, opening up the armpit. Deepen your knee bend slightly, gently stretching the armpit, and then straighten. With each knee bend, stretch a little further, but don't force it. Do this 10 to 20 times each day. Do the above exercises for a week. also applying Diclofenac ointment with hot water fermentation twice a day helps reduce pain quickly.