Sometimes I will be going over xrays with a patient, "Well what can I do at home?" Or, my personal favorite, "What kind of stretches can I do?" These questions, ironically, usually come after I go over some of the worst xrays. Early onset of degeneration and arthritis, complete loss of cervical curve, disc spaces so tight they are virtually bone on bone, or forward head posture so bad I have to remind myself not to use the word hump.
But here's the reality, what are you currently doing at home? I'm guessing nothing to help this. And if you do start doing something at home how long is it going to last? There is a reason people hire personal trainers, and it's not for the exercises, you can YouTube any kind of exercise and how to do it. It is for the accountability. It's to make you show up.
I have had very dedicated patients buy different parts of rehab to do at home. Now there are some key parts that you simply can not do yourself. You can't give yourself an adjustment or trigger point injection. But how often are these patients using their rehab equipment? I have no idea. Hard to make recommendations when you don't know what is actually being done or not. So all that to say No, you can't do it at home. But even if you could, would you trust yourself to do it? Honestly?
An open minded place for alternative thought and discussion.