Stretching and strengthening

I would only do exercises if you feel better after you do them. I do not think it's a good idea to do them if they still make you spasm!

Once you are past the spasming stage, then they tend to make you feel better afterwards. I really have doubts that they actually fix anything. Massage and cold "spray and stretch" fix things.

But - you will need to stretch and strengthen your shoulder as soon as you can. This will help it get back to normal. You will have lost muscle mass in your shoulder and need to build up strength. You may have lost flexibility in the shoulder too.

Here's some exercises:

Using very light weights (between 1 and 6 pounds), bend over at the waist. Starting with the weight in one hand at your waist, try to touch the opposite foot. Bring the weight back to your waist and then extend the arm out horizontal to the ground, over the opposite foot. Bring the weight back to your waist. Repeat until the arm is tired. You will feel it in your shoulder, too.

In an open doorway, put your forearms along the edges of the door, with your elbows at 90 degrees and your upper arms horizontal to the ground. Your arms are making an L, and you are against the doorframe with your lower arms. Lean into the doorway as much as you can, stretching your shoulders back. This may be painful. Don't push too hard - just until it feels a little stiff. Hold there for as long as you can - a minute or two if possible.