I have a terrible knot in my shoulder, and it feels hard like a stone and very painful. how can i relieve it before it gets worse?

Theracane: You can buy a theracane an follow instructions in the booklet for releasing trigger points. http://www.theracane.com/. There should be stores in your town that sell this product. You can also try deep tissue/myofascial massage.

Massage/Heat: Pain and "knots" around the shoulder are often associated with muscle inflammation. Stretching , massage and heat can help relieve the discomfort. I encourage patients to pay attention to their sitting posture when at a desk, computer or driving a car.