Here is a way of opening the scapular region. This routine will use mobilizations and stretches of a few varieties.

Let us begin with some 4-count breathing. 4 counts inhale, 4 count exhale. Do this in a lying position with the knees up for a few minutes, or until you feel calmer. Feel encouraged to lengthen or shorten the count as needed to find a rhythm that encourages relaxation for you.

Phase 1: Mobility. Perform all of these movements slowly, synchronized with the breath cycle. Begin movements with the initiation of the inhale, ending the movement at the end of the exhale, relaxing at the end-range of motion. Between each movement, rest in the starting position, just relaxing and feeling the body deeply.

Scapula forward-back

Scapula up-down

R scap up/L down, switching

R scap forward/L back, switching

Arms out with elbows bent at 90, arms flop up-down

Arms out with elbows bent at 90, R arm flops up/L arm down, switching

Shoulder turn in-out

R shoulder turn in/L turn out,

Elbow flexed-extended

R elbow flexed/L extended, switch

Neck lean R-L

Neck rotate R-L

Head tilt back/forward

Stretches: Hold each stretch for 5-10 breaths, then come back to any that need more time at the end of this series. continue the 4 count breathing, varying the count as needed for relaxation.

Pecs, Anterior Delts, Biceps: lying on stomach, reach one straight arm out to the side, kick the opposite leg over, and allow the chest to open away from the straight arm. Focus on the scapula, allowing it to come backward with each stretch. Repeat with arm diagonally up, then down; then all 3 angles with the elbow bent around 90 degrees, hand on the floor closer to head. Repeat all 3 with elbow bent and sticking straight up at the ceiling. Switch sides after every 3-stretch sequence.

Lats, Posterior Shoulders, Triceps: lying on stomach, reach one arm straight out to the side, under the body so you are lying on it. Allow the shoulder blade to come forward as much as needed to get a good stretch. Repeat with the straight arm pointed diagonally up and down. Repeat all 3 with scapula not coming forward. Repeat all 6 on the other side. Next, reach one arm overhead, grabbing the wrist with the opposite hand and pulling it to the top of the shoulder, stretching the triceps; switch arms. Then bring the knees up, folding the legs under you into a child pose (fetal position with back up). Allow the arms to reach overhead, then relax into this position for a stretch through the lats and into the low back and hips. Walk the hands over to one side, pinning the hand of the lengthened side down with the other so you can take weight off it, leaning into that side; switch sides. Return to child pose and reach one arm under the body, allowing the torso to twist and side-bend with the reach; pin the stretching arm as before, and relax into the stretch; switch sides.

Upper Traps, Neck-Shoulder Connection: Sitting in a chair or wherever is comfortable, slouch and stick your hands under your butt, then straighten your torso until you feel a stretch; typically between the neck and shoulders, but sometimes into the arms/hands/back. Next, repeat with the head leaning forward, back, left, right, down-right, down-left, back-left, and finally back-right. In all these stretches, power the lean from the chest, allowing the neck to relax into the stretch.

Rotational Mobility: I came upon this kind of movement in Mantak Chia’s Intro to Tai Chi book. Begin standing with the arms reaching forward and the hands slightly curled in from an open position. Turn the hands back and forth (with the breathing cycle, as in the first mobility session) 10-15 times each way. Repeat with the arms reaching back, up, down, out to the sides, and across the body.

Finally, spend a few minutes shaking the arms out in various positions, allowing all joints to relax.

There are an infinite numbers of ways of combining stretches and movements to open any body region, this is only an example of one approach that can hopefully show you some movements/stretches or sequences of techniques that may be helpful for you in returning to wholeness.

Feel encouraged to let me know of any interesting/valuable results you get, or other body areas you would like a similar article on. Enjoy!