If you have been sitting at a computer for 8 hours or carrying around a heavy bag on your shoulder this can cause your rhomboids which is the shoulder blade muscles located on your upper back to become tight, tender and very painful. Your rhomboids connect your spine to the shoulder blades and assist with arm and shoulder rotation & movement. Overusing this muscle can cause a buildup of pain in between your shoulder blades.
Seated stretches can help to release the rhomboids. Sit with your back flat against the chair & your feet flat on the floor with your knees stacked over ankles; the height of the chair should allow your knees to bend at a 90-degree angle. Bring your inner knees and inner ankles together to be touching. Cross your arms in front of your body and lean forward to lean your right elbow on your left knee and left elbow on the right knee, maintain a straight back. Keep the elbows in place as you separate the knees; stop moving your knees apart when you feel a stretch between your shoulder blades. Hold the stretch for 15 seconds and release. Repeat for three rounds.
Photo https://www.yoganatomy.com/rhomboid-muscle/
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