I’ve used

Ma roller
foam roller
massage and lots of stretching
youtube yoga or gym (build up stabilizing muscles, yoga is quite hard actually)
Sugar limitations

also, many neck issues are because the C1 goes out and you can learn to gently stretch your head forward to allow it to align.  


After many years of chiropractor I have learned the most from a therapeutic masseuse who was a former PT assistant, she finds the muscle with knots it them and if I ask her she tells me what stretch will work that muscle.  Big difference between a Swedish massage and a therapeutic massage that targets the fascia were the inflammation resides and the knot in the muscle along with all the upstream and downstream effects.  She also looks at my posture and can feel if certain muscles are knotted up due to poor posture.

I ask the chiropractor which vertebra is out and which side and look up stretches for that vertebra.