So I've been sleeping on my shoulders a lot and when I umpire standing up at junior tournaments, I feel tightness in my shoulders/traps area. I went to see a chiropractor at US Open who helped loosen my traps a bit but I felt it get tight again. Now I have lost all my form in badminton. I can not clear or smash anymore. I have just started using a tennis ball to massage the muscle a bit.
Is there anything else I can do at home to stretch or massage the area?
So you sleep on your back then? Hows your pillow? Thick, thin, soft, hard. When we sleep on our back, if our pillow is too thick, it rounds our shoulders so they are lengthened! They may feel tight but they are tight and long which is bad. Your muscles at the front, chest etc are shortened so if you can loosen these muscles instead and strengthen the back muscles, you should see an improvement.