So since I am doing starting strength I am doing overhead press, deadlift (hex bar), bench press (sometimes barbell sometimes dumbbell), and sometimes clean.  

I am following a starting strength program but being very careful and really just using those movements as a test for range of motion.  

other exercises are pull ups, dips, tire flips, glute ham raise ( i am at the beginning stages of doing them without assistance)

I warm up with a 10 minute row, hip circle stuff, and then bands.  

The twist in my upper back seems to be the starting point of all of this.  I Peanut smash, do capsule stuff, but scapula seems like its not firing correctly and its hard to attack a spot.

I am thinking sleep might be another issue as my bed is not soft enough. I figure four right away.  I’ve tried using pillow as a prop but end up getting rid of it in the middle of the night.

It is more difficult doing this by myself, but how else am I going to get a physical therapist to help if I don’t have a injury?  I need a doc to right a script.