This is a cheaper version of cervical traction. It MAY help to centralize symptoms over the short term, and ideally allow the disk to settle back in over the longer run. Chin tucks are a good exercise, also. May be worth at least a try.
Great. I tell people that come into our clinics to do 5 to 10 reps at a time, all throughout the day. Also, strengthen the scapular muscles. Think T, Y exercises while prone or over an exercise ball. The Y’s will target the lower trapezius, which is often neglected during training.