For t-spine I do the "open book" which really does the entire spine-
Mobilize your back, chest, and shoulders with the open-book stretch
www.menshealth.com
For shoulders what am I not doing? Push ups, pull ups, overhead presses,YTWLs, bent over rows, supermans, barbell shrugs, skull crushers...
I went to the PT yesterday and gave her my weekly schedule. She said I got an A+ for my homework and only added one stretch (armpit sniff). She said there was not much more I could do PT wise and I only needed to call if my condition gets noticeably worse.
If I don't surf I think I'd have no problems, because only surfing triggers my low back and my neck /shoulder. I think I just have to live with it. Today I surfed some pretty big waves and for the first time in my life I go suck back over the falls on my board trying to punch through a lip. Got rag dolled pretty heavily and back is sore now. In Sierra Leone they had this saying that they said for just about everything "ow fo du?" Basically, what are you going to do? Kind of resignation. I kind of resigned to dealing with pain during and after surfing. The agony and the ecstasy.