Hi, I do my stretching on a yoga mat and every time I have a chance to move my articulations etc. Can't go to the gym for personal reason, so I use my indoor bicycle with backrest

I just started to see a chiropractor who specializes in the cervical spine due to my herniated disk and degenerate disc disease. It helps.

I've gone Numerous times and a lot of times for same pain area

I did a long time ago. I still use the stretches but, if they help, its only for a little while.