That uncomfortable tightness between the shoulder blades can be caused by prolonged postures and weak muscles. Prolonged postures like long car rides and sitting in front of a computer for hours leads to impaired blood flow to nerves. These prolonged postures contribute to weak upper back muscles that support the scapula. Self awareness about changing your posture more frequently during the day and strength training that targets the weak muscles are 2 ways to help your upper back feel better.

What is a bad posture?

Sitting slumped on the couch with a computer in your lap.

Looking down at a cellphone for extended periods of time.

Sitting or standing for a long time in one position.

How often should I change positions?

Avoid sitting or standing for long periods at a time, ideally take at least a 10-minute break every hour. Use a standing desk to alternate between sitting and standing. During these 10 minute breaks you can do a few of these simple exercises to engage your upper back muscles.

Warm up

Shoulder elevation and depression:

Elevation of the shoulder is a movement where the scapula moves upward toward the ears.

Depression of the shoulder is a movement opposite to elevation, the scapula moves downward.

Protraction and Retraction:

Scapular protraction is a movement where the scapula moves away from the spine as the shoulders roll forward.

Scapular retraction is a movement opposite of protraction, the shoulder blades slide toward each other as the chest slightly opens.

Shoulder Rolls:

A mobilization exercise for the shoulder.

standing in a neutral position, shoulders relaxed
gently move your shoulders in a circular direction, while keep the arms hanging at your sides
keeping in mind the basics of elevation, retraction, depression, protraction.
repeat as 4-8 times in both directions

Scapula Squeezes:

A strengthening exercise for rhomboids

standing in a neutral position, shoulders relaxed
gently squeeze the shoulder blades together into retraction
hold for 5 seconds
Repeat 10 times

Exercises

Internal and External Shoulder Rotation:

This exercise helps to strengthen the 4 rotator cuff muscles, they are important because they help pull the head of the humerus down and into the glenoid fossa as the arm moves up for any kind of overhead arm movement - athletic activities or getting dishes out of the kitchen cabinet.

Start in a standing position with your feet under your hips, pelvis over your feet, rib cage over the pelvis.

Keep your upper arm down to your side with the elbow bent to 90 degrees so your forearm is facing forward. Keep a slight abduction of the upper arm in order to not cut off blood supply to the rotator cuff tendon.

To assist in maintaining slight abduction, you can place a towel or pad under your arm.

Internal Rotation-

Rotate your upper arm toward your body without moving your elbow forward or backward.

External rotation

Rotate your upper arm away from your body without moving your elbow forward or backward.

Seated Pushups:

Seated push ups help create shoulder stability.

Sit on a bench with your palms down, arms at your side. Your feet should rest comfortably on the ground with your knees bent.
Using your arms, push down into your palms so that you engage your back muscles. As you progess, lift up as you press into the bench— still in the seated position. Your hips and butt should be just a half inch or so off the bench.
Lower back down to your starting position and repeat 8-10 times.

Scapula Pushups:

This exercise targets the serratus anterior, an important muscle that helps stabilize the scapula.

Start with the standing version, progress to the incline position and advance to high plank.

Beginners can start with this Scapula Push-Up variation:

Stand facing a wall.
Fully extend your arms and place your hands flat on the wall.
Retract and protract your shoulder blades, lowering your body slightly, keeping your arms straight.
Keep your arms extended and pinch your shoulder blades together as you retract the shoulder blades. Imagine a pencil between your shoulder blades and pinch it.

After you master the standing version:

Do this on a slight incline, like the kitchen counter.

Advanced Scapula Push up:

Start in a high plank position with your hands directly underneath your shoulders and your toes touching the floor.
Keep your body in a straight line and your head relaxed in a neutral position, aligned with the rest of your spine.
Tighten your core and glute muscles so your hips don't sink.
Retract and protract your shoulder blades, lowering your body slightly, keeping your arms straight.
Keep your arms extended and pinch your shoulder blades together as you retract the shoulder blades. Imagine a pencil between your shoulder blades and pinch it.

Perform 5-10 repetitions.

Putting all these exercises together in a simple 5 minute routine looks like this:

Elevation/Depression - 8 times

Protraction/Retraction - 8 times

Shoulder rolls - 8 backward, 8 forward

Scapula Squeezes - 10

Internal/External Rotation - 8

Seated Pushups - 10

Scapula Pushups - 10