Incorporating these shoulder self-care techniques into your exercise or gym routine can go a long way in terms of preventative maintenance and also for maintaining treatment results between sessions. I’ve personally made this routine a weekly practice. For preventative maintenance purposes, once a week seems to be working well for me. I go into the sauna at the local gym with a lacrosse ball and a band. It takes me about 10 minutes to treat each shoulder. Keep in mind, for acute injuries and pain relief purposes, these techniques are going to work best in conjunction with bodywork sessions.