Stretch pecs and Strengthen upper back
Strengthen your upper back
The upper back is weak/ tight since you have rounded shoulders the back gets totally stretched out. To strengthen them you could backstroke swim, or you move the shoulder blades into eachother, like a row. Starting with the arms straight in front of you than bringing the arms by the side squeezing your shoulderblades tog.
Stretch your pecs
Your chest is always strong/ tight since your arms are always in front of the body. You need to hold this stretch in a doorway for 10-20 seconds. The elbows can be at shoulder level with arms bent, and/or your arms straight with the elbows at ear level.
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