Exercise issue. Possible way to do it?

Nice question, 1st @ 22 yrs of age u will not get cervical spondylitis. By straining a lot u should have got muscle spasms that is imitating as spondylitis. Spondilitis means degenerative changes in the disc of the spine. When pain is there in the muscle exercises are contra indicated. Once the pain got reduced with some form of muscle release or muscle relaxation therapy then u have to plan for neck strengthening exercises. Make a note that after muscle strengthening exercises only u should start on ur gym( weight training) or any form of workouts. Best home treatment till u see a Physio is ice therapy and rest to that part will heal your muscle injury. Seeing an Physio will give u permanent result.