Just checking in for a quick update after 3 years.
Overall, I am doing good. Not huge improvement over the last year, but I noticed that I can now skip my stretching routine every now and then without much problem.
Still continue my daily exercise though including running/walking daily.
Resumed some old hobbies: cooking, playing guitar, woodworking.
Still can't do bicycling without flaring things up.

The permanent discomfort in my neck/upper trap is not going away so I just live with it.