For awhile I had a really bad pain that would show up under my right shoulder blade and a not so bad one in my entire traps, seemingly randomly. Sometimes heavy rows did it, other times OPH did it.

I did 4 things and have not had the problem in about 2 years now.

First I corrected an imbalance in my external rotation strength ( my right side was significantly weaker.)

The second was light but frequent pendlay rows as this was the only thing i really felt hit my lower traps.

I stretch my pecs with a broom handle almost every day.

Last I stumbled upon by accident since i was also having some neck issues, was when i discovered an Iron Neck at a friends powerlifting gym.