I found that the only thing that helped the pain was massage and gentle exercise, like yoga or stretching exercises.

我发现唯一能缓解疼痛的方法就是按摩和轻度的锻炼，比如瑜伽、伸展运动。

Gentle exercise can relax stiff shoulder muscles.

【relax】轻柔的运动可以使僵硬的肩部肌肉放松。

Gentle exercise can be beneficial for older people.

【exercise】轻度运动对年长者有益。