DrichMX,
Do you have an deficits in neck or shoulder range of motion?
Have you had PT? Did they indicate anything from a postural perspective that you may need work on?
The basic premise is start slow and easy which is no big secret.
Limit loads, speed, impulse, etc. and remain pain-free during and after exercise (not to be confused with normal muscle soreness).
Of primary importance will be maintenance of neutral cervical postures during loading. Avoid things like hard retraction that often occurs during exercises like bench pressing and any neck activities that involve repetitive flexion. You may want to avoid exercises that provide "artificial stabilization" or direct loading to the head/neck (i.e., back squats).
There really aren't any magical exercises to start off with. Basic pulls, pushes, lunges, etc. just make sure you have adequate range of motion to avoid compensations that may alter posture or overload the shoulder and neck.
Bill
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