Hi Fordprefect,

If it comes on from bad posture and computer usage then you should make sure that you are correcting your posture and that you have a good ergonomic setup at your computer - also taking a 2 minute break every 10 minutes until you can last longer at the computer without pain.
From that website the first 2 - the basic exercises are ideal. Really dig into the chin tucks. Doing 10 reps 5-6 times a day? is that what your physio gave you.
Often when first starting the chin tucks (often this is the only exercise given) there is excessive pain, but after 3-4 days of doing them regularly and the joints start to mobilise the pain starts to decrease.
The best person to discuss those questions with is the physio however. Give them a phone call and ask them their opinion. They gave you the exercises and should know why they gave them and should be able to say which ones to cut back on to help reduce the pain etc.

Pudding