Tightness in the muscles of the shoulder and scapulas are very common especially as the result of working on a computer with a mouse. The fine movements tighten the muscles in the shoulders and the neck. The first move to stretch these muscles can be done by pushing the elbow of one arm and then the other as shown in the video. Then to stretch the upper and then lower back stand against a wall. For the upper back, stand up straight and then to target the lower back bend the knees while keeping your back against the wall.