POSTURE AND UPPER BACK PAIN
One of the primary reasons that we experience pain in between the shoulder blades is poor posture. When we eat, drive, work or ride our bikes, our tendency is to round our backs. We bring our head forward, close our chest and over-stretch the muscles that support our shoulder blades. Unfortunately, our intuition to stretch the site of pain can lead us astray. What we actually need to do is to open up the chest and strengthen the mid back.
In yoga, we have a category of poses for this. Backbends stretch the pectorals and strengthen the rhomboids and lower trapezius. In this sequence, we loosen up the spine with Cat–Cow and Kneeling Sidebends and Twists. Our peak posture is an intense backbend called Camel.
Camel pose is an advanced posture, so please take the appropriate modification for you. That may mean supporting your lower back and just leaning back a couple of inches. The important thing to remember is the objective of the pose—to strengthen the mid back and open up the chest. So draw your shoulders back and lift your chest to receive the greatest benefits.