Hi checker, the bungee cord, takes the place of a thick rubber band they use in therapy. Holding it between your hands, you pull it apart, to create a tension and release it. Do several repetitions. This increases your strength in your neck! You can also step on it, and pull up, with both the right hand and the left hand. Several repetitions in each hand. Try it and let me know how it feels. Attach it securly to some object, and pull the cord toward you. These all help strengthen, and get your muscles to work gently. None of it is rough, and it should not hurt.
The general rule of thumb is, if it hurts don't do it.
Will let you know more tonight. ginnie