It’s best to remain generally active and try to get some level of exercise every day. scapula / shoulder blade muscle pain. Shoulder pain Keeping active with shoulder pain It’s important to keep active, although you should aim for a balance between rest and exercise. One must follow the exercises to prevent any injury to the shoulder and to avoid subsequent pain. If your pain increases when exercising, stop doing it and seek medical advice. Shoulder blade pain can occur for numerous reasons, and we are going to look into those causes along with the symptoms, treatments, and exercises that can help improve shoulder blade pain. Shoulder Blade Pain Exercise #3- Shoulder Flexion: It involves clapping of hands stretched in front with elbows straight, followed by lifting of arms above the head and subsequently down the head. in this area there is trapzius and post.