To be able to release your shoulder safely and quickly involves the following steps.

• Locate the pain
• Get in position
• 
  Put ball or foam roller directly on to the painful area
• Movement, utilize movement to unglue the adhesion
• Use your breath, get your parasympathetic nervous system involved
• Make change to the tissue
• Rinse and repeat

The protocol is as follows:

• Find and locate the pain,
• Get in position, lay on your back.
  
• 
  Put a ball or foam roller directly on to the painful area, gently.
• Movement, utilize movement to unglue the adhesion, turn your head
• Use your breath, get your parasympathetic nervous system involved
• Make change to the tissue, generally takes 30 seconds
• Rinse and repeat, move slightly to the next painful spot.