Between the shoulder blade exercise for pain and poor posture.
Rhomboid muscles help to retract (bring together) the shoulder blades in the back. These muscles are often weak and associated with rounded shoulders and head forward posture. Pectoralis major and minor muscles (chest muscles) are strong and stretch the rhomboid muscles, pulling them apart. This stretch can cause pain and trigger points (painful nodules that cause referred pain to other areas of the body) within the rhomboid muscles. Pulling your shoulder blades together and down will strengthen these muscles, reducing pain and helping your posture.
Hold the exercise for 2 seconds, release and repeat 10-15 times. Perform exercise daily or when you feel the shoulder blade muscles are fatigued.