This is a sequence I use in some group class formats that have participants with neck/shoulder stiffness.  You'll benefit from practicing  moving your head/neck first before moving your torso.  Being able to differentiate between head, neck, shoulders, middle back, and lower back is an essential part of long term health and well being. Be sure to breathe and think about both how you feel as well as which part of your spine are you are moving and when...

Welcome to Nucleus Strength; a Podcast devoted to Movement, Health, and Well Being. Host Eric Clothier guides you step-by-step through specific movements and exercises to help you Gain Focus, Move Better, and Feel Stronger. Utilizing his background in Dance, Pilates, Yoga, Gyrotonic®, Gyrokinesis®, Personal Training, Yamuna Body Rolling, as well over a decade of Full Time  hands on training experience Eric frees you to enjoy a joyful, natural, and effortless means of exercise.

Please utilize both the pause button and the speed options during play back for ease and enjoyability.  Remember your exercise regimen is your own province.  You can choose to control how you respond to the variables presented.  Use that confidence to your advantage.  -Enjoy!