When doing cat stretches, what are the target muscles? Is it lats? Deltoids? Traps? I sometimes feel my shoulder capsule is in pain rather than stretching any muscle which is something I can't get past for years. I read somewhere the clavicle gets in the way - that might be reason why I get that pain when I try stretch my arms to reach the 12 o'clock position without pulling my lower back.
Also, what about the shoulder blades/scapula? Are they supposed to stay where they are or do I have to pull them backwards or down my body?