Poor posture and hunching at a desk all day can lead to rounded shoulders and shoulder pain. Doing this simple self massage technique can help to alleviate your pain.
Position the fingers of your right hand over your left shoulder. Squeeze your upper trapezius (the fleshy part of the upper shoulder) three times.
Next roll your fingers over the muscle (start with a strong grip-thumb in front, fingers in back..then roll/pull your fingers up and over towards your thumb) starting from the outside (the arm ) and moving towards the base of your neck- repeat this 3 times always start at arm and work towards the neck.
Then to the same on the other side: Take left hand on right shoulder.