strengthening : i need your experience
 

For thoses who have tried :

What exercices give you flare up ?

For the exercices that give you flare up, does it flare immediately, or is it delayed, as you strengthen your muscles ? (neural excitation vs muscle compression)

Does it flare without weight ?

Strengthening with shoulders shrugs while tighting the bottom seem to stop the involvement of scalenes.

I have try yesterday and in the end of the day my sclenes losen up.

weights / resistance bands flare me up. you have to have perfect posture and form to do those

nerve flares i noticed that night or the next day
muscle flares are obvious, you get big knots in the wrong muscles such as upper traps

pilates types moves and floor exercises are helping me
and you have to breathe through your diaphgram for any of these to work