If you have shoulder and neck pain/tightness, this may help.
Set up is really important, starting from the ground:
Knees slightly bent, heels lightly pressing into floor.
Spine - 3 points of contact tail, mid Tsp and Csp pushing lightly into the wall (using a wall for correct posture is a must)
Pelvic floor and diaphragm control at all times (try and breath laterally)
Now move 5 each exercise and enjoy
As always, my favorite bands are from SuperFlex Fitness.