i really thankful!!

1. some say that stretch more than 30 second can cause injury doesnt it right ? do u mean to stretch 2 minutes to every stretch (band stretch regular stretch etc… ?

2. yes this one https://www.youtube.com/watch?v=q0Elx93duAA 1:50 in the video . should i push my shoulder backward or forward anyway it dfoes nothing for me maybe i do it wrong 

3.i have seen in the video of kelly starret he fix problem in a 2 minutes u see result  does it not the case ?

4.there are so many mobility exersices from alot of people and i am lost , can i do only kelly starret exersices mobility only ? before and after workout ?

5. so should i stretch my lower back ? like this http://health.howstuffworks.com/wellness/diet-fitness/exercise/total-body-stretches6.htm

thank very much !!