It is called the Prayer Position Stretch. I do this several times during the day. It helps, so please try it.

1). Start by holding your hands in a prayer position.

2). Raise your arms over your head keeping your hands together in a prayer position.

3). Turn your palms outward (the front of your hands are now placed together in this position).

4). Stretch your arms downward as you separate your hands bringing your elbows down and place your hands back into the prayer position.

5). Repeat (2 to 3) two to three times.

Note: Please make sure to perform this exercise within your pain-free range of motion.

SHOULDER ELEVATION

While laying down on your bed:

1). Begin with shoulders relaxed,
2). Pinch shoulders upward toward your ears (shrug them up),
3). Repeat this in sets of 3 or 4 about 2 or 3 times.
4). Try doing this throughout the day.

NOTE: There should be some tension release during this process. You can also do this standing up straight or sitting up straight.

SCAPULAR RETRACTION
(Shoulder blade squeeze)

While standing up straight do the following:

1). Stand with your arms on your side,
2). Pinch shoulder blades together (squeeze),
3). Repeat this in sets of 3 or 4 about 2 or 3 times.
4). Try doing this throughout the day, if possible.

NOTE: There should be some tension release during the process. You can also do this standing up straight or sitting up straight.

I hope and pray these tips are helpful.

also my cousin who is a physical therapist said all your work surfaces should be adjusted so you are not angling your head down. She said the neck is a big trigger for us. I cant manage this at work but do try when I can.There are some basic yoga moves to release the neck and shoulders. yogajournal.com is a good site

I get the cramping too and found magnesium helps a lot. I bought the kind you rub on your body which is great for pain! It stings for a few seconds at first but then helps a lot. My pain management doctor told me some of the cramping can be caused by a lack of magnesium in our diet and said try either supplements or the oil to run on.
Second I use a heated shoulder and neck wrap filled with rice that smells like lavender a tad. You heat it in the microwave and it stays put on my shoulders. It feels great! Etsy sells nice ones.
Finally I use my Quell. It's a new Chronic pain device. No drugs so you can use it 24/7 even sleeping in it if you feel the need. Works on pain in your entire body if you can believe it. Like a TENS but small and worn on your calf in a little sport band. Very comfortable to wear. I've had one three months and it's amazing what its done for my pain levels. Check it out!
www.quellrelief.com :)
I'm sorry I just love it so much I can't help but share, I want others to get the relief it offers.

Thanks guys for all your input and advice. It's appreciated more than you know!! I think I'm one every medication known to man. Lol.
No really, I'm currently taking Lyrica, Tizanidine and was taking Meloxicam until I came down with sepsis and it effected my heart. Due to some side effects of Meloxicam to the heart, they took me off of it. If my echocardiogram turns out ok then I can go back on it. I hope so cause I can really feel a difference since I haven't been taking it.
Again thanks for all your help!!
I am gonna try the exercises that @A MyFibroTeam Member suggested. Also I'm gonna look into the message therapy that @@AngelDobblins suggested, along with the heat. I already take Lyrica, so maybe it needs to be increased. I see my pain management doc today, so I'll mention it to him. Thanks again everyone!!!
Warm and gentle hugs to y'all
Have a super duper pain free day, at least try to.
Love y'all
Sandy

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A MyFibro...

I have those issues too. When it gets really bad,I take a meloxicam and flexoril and it really helps. I also get regular massages and do some neck exercises every morning