Using very simple floor exercises, you can release tension in your neck, head and shoulder and spine. They will bring fluidity back in your otherwise stiffened spine. You gain coordination of arm and shoulder effortlessly, by going through the movements. Do them slow enough so that you can feel what's happening in your body. You don't need to understand what's going on. Just to feel what's happening. The shoulder excercise here is Bartenief fundamental movements.