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Lie on floor, interlace fingers behind head and gently bring chin to chest.
Arm rotations.
Really, though, I'd spend £40 or so and go and see a sports physio. You probably need a deep tissue massage.
Until I got this one - https://www.amazon.co.uk/gp/product/B07281SLFH/
Absolutely fantastic, hardly feel the weight of any guitar now and my shoulder is much better.
I'm sure trying to work on improved sitting posture would help too but I went for the lazier option.
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