Check the
Bowflex channel on YouTube for exercises. Best I've found on YouTube -- no need for any Bowflex equipment, succinct, organized and edited so you're not wasting time listening to a disorganized self-taught physical therapy non-expert rambling on and on like this sentence.
I've spent a lot of time in physical therapy for back, neck and shoulder exercises after being hit by cars twice in 20 years. When the pandemic lockdowns hit I couldn't attend my usual PT clinic in person. So I checked every recommended exercise channel on YouTube. Bowflex is the only channel I would recommend without hesitation.
There are other good channels, but most of them drone on much longer than necessary. Some are aimed specifically toward bodybuilders and lifters trying to avoid injury, not specifically to other athletes seeking PT assistance. Others are done by qualified physical therapy experts, but they desperately need an editor to pare 20-30 minutes down to 2-3 minutes.