hey guys a while ago i strained my scapular right i dont feel pain when i do exercises what so ever but i noticed when i retract my scapular the pain will come back and will cause me to get the injury again is retracting the scapular neccessary to activate your chest

Bojan,

You can't strain your scapula as it is a bone. You more than likely strained the muscle(s) responsible for holding the scapula in place and which make up the rotator cuff group - infraspinatus, teres minor, teres major, and subscapularis. Your serratus (muscles that look like ribs) also hold the scapula in place. If you did strain one or all of these muscles and you did not do proper rehabilitation to prevent too much scar tissue, then what you are feeling is the mass of scar tissue being pulled. Scar tissue is not flexible and is like a glue repairing the tear in the muscle by joining the tear together. Unfortunately, if you allow too much scar tissue to form and/or don't align the scar tissue by stretching while the tear was healing you will have created a weak spot in the muscle that can easily be pulled or re-teared.

You need to see a deep tissue massage specialist to get the scar tissue broken up. It is a very painful process but one you need to do or you will have this problem for life and will always have a high probability of a re-strain. I wrote an article for this site on muscle strains back in 2013 when I tore my bicep - "Muscle Strains - The Good, the Bad, the Ugly". I have fortunately no issues as I rehabilitated it correctly.

John

i can retract it but if i do it very tight well then it can do damage again

If the pains actually between your shoulder blades are you sure you actually 'strained' the muscles. Have you done any kind of thoracic mobility/massage throughout mid back / between shoulder blades. If this area gets real tight it can have a pulling kind of feel. Failing to retract your scapula during liftfs puts your shoulders in a compromised position and can cause injury and  will make the current situation / any tightness you have worse. If in doubt see a physio.