I was at Physical Therapy, when my chime chimed I was sitting up on the table with heat on my neck and rhomboids. Can’t remember if I’ve mentioned it here, but I have a pinched nerve C7 that was causing me a lot of pain from mid March until early May. It took quite a bit to diagnose as well. (It kinda resembled my cancer when it first made itself apparent with similar hip pain).
After heat I do two different neck stretches and then rows. And here is a picture of bands for resistance training. I use the blue.