What have you done to address the knots in your shoulder?
Pain is a lagging indicator. When pain is present something has already happened.
What are you doing to address the stiffness in your shoulder?
Are you able to create a stable overhead position?
If you have a hyper mobile back this is addressed differently.
The Hypermobile Amongst Us: Spine Edition
Mobility, Pregnancy, and the Hypermobile
How Much ROM Do You Need, Really?
The knots in your shoulder are not going away because you are addressing the symptom the knot, not what is causing the knot to occur. Until the cause is eliminated the knots will continue to appear.
You may need to hit a combination of items and you may not find an episodes that is an exact match.
What is the reason for the differences between sides?
T-Spine Overhead Barbell Smash
Overhead Rib Mobilization
Overhead Lateral Seam
Banded Overhead Distraction
Overhead w/External Rotation Bias