The first movement is called the Rhomboid Pushup.  Complete 5-10 repetitions.  Make sure that your fingers and elbow creases face forward, and keep your elbows straight.

We had a good storm this week to blow off all of the leaves of the frontyard tree.
I spent two hours raking and bagging.  The next morning I woke up with pain and pulling at my left shoulder blade.
I am sure that many of you can relate.
So, instead of waiting it out and griping about it all day, I took 15 minutes to work with the muscles and set freedom to my scapular sling muscles. Post session, no pain!
Below I have pics and video of the simple movements and stretches I went through to decrease the pain in my shoulder girdle.  
These are also great exercises to perform daily to combat shoulder blade, arm, and neck tension from computing, driving, hair styling, pushing strollers, carrying babies, etc.

After the rhomboid pushup, perform a shoulder stretch as shown here.

Repeat the rhomboid pushup 10 more times and then go into this next stretch, Quadruped Rib Twist.

Complete another cycle through of each, the rhomboid pushup, the shoulder stretch and the rib twist.  Finish up with some wrist stretches shown below.

Hip mobility is key to the health of the spine.  When we lack the motion at our hip joints, the spine will take up the slack by moving into flexion or extension. Here I am trying to lift my leg backward.  Compare the two pictures.  You can see the increase of the lumbar curve on the left, this is called extension.  This creates compression and degeneration of the tissues and tension in the back muscles. This picture on the right shows my true hip motion without compensating by getting more motion through my spine.

Now, here I am lying on my back with my knees bent.  On the pic on the top, the dots demonstrate having a level pelvis.  As I bring my knee toward my chest, I moved past my actual motion at my hip joint and my pelvis tilts posterior or toward the floor.  This action creates flexion at my spine and places more stress on the lumbar discs making me more susceptible to a disc herniation or degeneration.

Restore mobility to your hips, and save your spine from wear and tear from all that extra motion! Below are 10 of my favorite Restorative Exercises™ to free up the hips and the spine!  Unless stated otherwise, hold the stretch for one minute each side.