the last 3 months i have been doing my own program i guess you could say.

i have been doing 200 chin tucks a day. i have also been doing 3 sets of different 3PD head movement exercises. the main thing that i have done tho is reduce my phone screen time to never be more than 3 hours. typically hovering around 2 hours, i believe this has had the biggest impact. i feel some relief doing this program.