Firstly u need to cut off provoking events which might strain the source worsen
1. Avoid pillows
2. While using gadgets bring them parallel to eye level, don’t compromise ur neck for their positiom
3. Trapezius and neck extensor stretching
4. SCM stretching
5. Icepacks -15 mins / 3 times
5. Chin tucks - obvious with ur forward chin posture
Will relieve your symptoms
Next Steps
To consult with physiotherapist for tailored exercise and modifications
Health Tips
https://instagram.com/kumutha_physiotherapy?utm_medium=copy_link view this link for exercises