Do not try to pop your shoulder yourself
Stop if you have pain, swelling, weakness, numbness, or a recent injury
Gently move your arm through a comfortable range of motion
Try shoulder rolls forward and backward
Try arm circles with small, slow movements
Try a doorway chest stretch
Try reaching one arm across your chest and holding it gently
Try a warm shower or warm compress first
See a physical therapist or doctor if it keeps happening
Seek urgent medical care if the shoulder looks deformed, is very painful, or you cannot move it