[UConnJulie]

Typically in the neck there is an imbalance between the cervical extensors (posterior cervical muscles) which are strong and flexors (especially the deep flexors which are anterior) which tend to get weak.

A great exercise is the upper cervical nod (which I will explain) progressing into a lift.

Start in supine, lying flat (ie no pillow). Gently drop your chin toward your chest. If you palpate the sternocleidomastoid, it should remain relaxed the whole time. It is important that this movement remain LOW EFFORT. When you get so that you can do this movement fairly easily, then it is time to start lifing your head.

You want to keep your neck "neutral" by NOT poking your chin forward (ie maintain that upper cervical nod). Lift your head a few millimeters off the bed/floor, keeping neutral the whole time. If you do it right, it will feel like your head weighs a ton. Hold for as long as you can, and repeat 5-10 reps. Be careful to not give yourself a headache.

See if these help, but honestly, I find that many of those types of neck problems are really scapular dyskenesia problems in disguise. How is your shoulder/scapular stability?