Shoulder Rolls How to do: Stand straight with your arms by your sides and with your feet shoulder width apart Slowly rotate your shoulders forward for 10 times. Repeat the rotation backward for 10 times. Maintain your body straight and relaxed. Breathing should be normal and every rotation should be smooth. First complete forward then start backward rotation. Door Frame Stretch How to do: Stand in an open doorway and raise your arm at 90 degree angles out from your sides. Position your arms like goal posts, with your forearms pointing upwards at a 90-degree angle from your upper arm. The vertical part of your arm should be placed against the door-frame. Lean forward and take really gentle half steps. This stretch can be beneficial not only for curing pain between your shoulder blades but also for stretching out your chest and upper back. Standing Wall Stretch How to do: Place both hands on a wall so they form a 90-degree angle to your body. Walk feet back until arms are straight and bow. Do not push on the wall, and do not allow your arms to rise up too high, in order to avoid a shoulder impingement. Keep this posture for 5 seconds then relax your body. Do this exercise for 3 times. Maintain breathing normal for this exercise Cat-Cow Stretch How to do: Start on all fours with your knees under your butt and your hands directly under your shoulders. Then take a breath and make your belly fall down, shoulders roll back and head come up towards the ceiling. As you exhale, curve your back upward and let your head come down. Repeat the exercise. Do it slowly with each steps of this exercise.