A two-step routine for upper back and trap pain: squeeze your shoulder blades together, then push them apart. The combined movement activates small rotator-cuff muscles and improves shoulder mobility.
Do you have upper back pain by your scapulas and you try strength training to fix it? Instead, try this. So you're going to do a scapular retraction where you squeeze your shoulder blades together, and then you're going to push apart to stretch. This helps promote full shoulder mobility, and it works those small muscles around the rotator cuffs that rarely get worked. So it'll help strengthen those, and it will also promote good posture and mobility in the upper back.
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