For those of you following this post. I would like to add that trigger point work in the lower trap as well as the latissimus dorsi seem to help tremendously in practicing to raise the shoulder blades. These two muscles in particular can radiate pain down the inner side of the arm into the 4th and 5th fingers. They also work to depress the scapula, so if they are tight you will find a lot of restriction in the upward rotation of the scapula. The upper traps will feel tight and if you try to do shrugs you'll notice it's very difficult. I'd recommend investing in a lacrosse ball and releasing these muscles before doing any upper trapezius exercises, and also think about releasing them if you are having a lot of pain down into the 4th and 5th fingers. Releasing is a great way of symptom control but strengthening and lifestyle changes seem to be the only way to get lasting results. Cheers.