from various places on the net-
a few quotes from the links-
[I find myself doing this exercise almost every night. It occurred to me that it might be helpful to many of you, too. It does not appear in my book, but I certainly will consider it for a second edition!
Here it is:
Lay on the floor on your back, knees bent, feet firmly planted. Hug yourself by criss-crossing your arms across your chest and grasping the shoulders. Keeping your hips on the floor, gently rock your upper body back and forth, from side to side. Variations can include tilting your elbows toward your forehead, or down toward your feet as you grasp your shoulders and rock. You can also try this with your arms extended straight up towards the ceiling, palms together, as it places a different amount of pressure on the area between your shoulder blades.
Done properly, this exercise should create a sort of massage for the area between your shoulder blades, an area which certainly takes a beating when sitting at a computer all day long.]
[Many people who come to my office and get these adhesions released through bodywork have an amazed look on their face when they finally realize that they can move any way they want and feel no more pain. The trick is to find all the adhesions and release them completely. The exercises in my book are a
great place to start looking for these adhesions, but they are by no means the only places where adhesions will be found. It is up to the individual to search for them in their own body. Each of us is highly individual in the way we have mucked up o ur bodies and it is up to us to find the way out.]