Lie on your side. You may have to shift your weight by rolling more forward or slightly backward to find the sweet spot for your stretch.

Stretch sensation should be felt on the back side or side of your shoulder.

Hold for 30seconds, repeat 3x.

If you feel pain on the front of your shoulder, try rolling backwards more. If it feels more like pressure, it's okay to keep stretching through it, as long as it never turns to pain.

If pain is still not resolving, try progression #2, then come back to this stretch.

Lastly, if pain is not going away. Seek help from a medical professional; physician, physical therapist, athletic trainer, chiropractor who specializes in active release therapy.