It could be better advised of your daily routine was known to us and what all are the aggravating factors for Ur pain.
Long hours sitting job, desk job may worsen the condition.
Pls consult an orthopedician and get a cervical X ray taken before you start any exercise.
Meanwhile only cervical isometrics can be practiced.
Next Steps
X ray findings required./consult an orthopedician
Health Tips
avoid mechanical cervical traction until radiological findings available.