You have to trust your gut, avoid most things that will stress or tension the neck muscles.

Pilates, I tried some of it years ago.. Seemed like too much static arm use or holding tension, or pulsing, was not good for me.

Rubber bands/tension were very bad for me early on (2003), but now I can do quite a bit with no prob.

It did take 2.5 years for me to get to a decent level of improvement.
Some of that was wasted time due to work comp delays & drs not knowing about TOS. But it also took a lot of self care, expert chiro, very good PT people and being off work..

Keep seeking out very good care team members.
If they are not helping to improve things for you move on..
Or if you hit a plateau , don't stay long if you see no improvements..