upperback,shoulder,neck tightness

like the thread says I have really bad tightness in those areas starting a few weeks ago and it won't go away. I've gotten massages, and chiro nonstop with no effect yet.

I can't train legs because of a tendon issue so I've been doing upper body every 2 days for the past year or so. my routine is like so.

horizontal back movement 4 sets of 10
vertical back movement 4 sets of 10
db chest press 3 sets of 8
strict push ups 2 sets of 10
db shoulder seated press 3 sets of 10
db curls 3 sets of 10
tricep ext with straight bar 3 sets of 10
rear delt flys 2 sets of 15

60 sec rest all sets

planks 3 sets of 1:30 hold with 60 sec rest inbetween.


thanks for reading and let me know what you think. is my training the reason? It has to be.. what would you guys recommend to do? thanks

I notice i especially feel tightness after shoulder movements if that helps.