protruding head and blockades in thoracical spine

Hello dear community!

Lately I started to ask a lot questions. I am a little stuck with my progress and start to get increasingly desperate. I hope this is not a problem.

I have a very strongly protruded head and a stiff upper thoracial spine. Rotation of the thoracial spine is somewhat limited to both sides. Breathing in a little bit more forcefully usually makes this area crack. I also feel a lot of tension in this area, sometimes even some dull pain which often reaches to the tip of my fingers.

I have visited a Foundations Course in September and have been actively practicing since then. I am very confident about my progress in the lower back - I think my pelvis is getting into an increasingly better default position, but I cannot feel, nor can I see any progress in my upper back. I would go even further and say that I do not even know whether my neck positon would improve the way I am practicing right now.

As far as I understood, the method adresses the neck/head position mainly through "lengthening the neck" - while seated, standing or lying. If I perform this movement while sitting or standing I can hold the position for some time before it gets uncomfortable. Also, often when I stretch my neck in this manner I start to feel some very subtle pain going down my arms to the fingers. Overall it is not a very comfortable exercise for me. The rest of the time, with my head dropped forward, a lot of tension in the upper back builds up - making it impossible to sit for a longer period of time without ending up fidgeting around trying to find a comfortable sitting position in vain. To get a better grip of the tension in my upper back I bought a roller and started working on my thoracical spine. But it does not feel like a few minutes a day can make up the tension which is building for the remaining hours of the day.

My questions are:

1. How is the neck position supposed to be corrected according to the method? Is it really just "lengthening the neck" or am I missing something? Or is there maybe something I can do additionally to that.

2. What is the recommended time I should spend using the roller?

I understand that I should be patient with the progress. And I am with the lower back and the pelvic anteversion. The difference is that I can cleary feel that it is going into the right direction. Regarding my upper back I want the same feeling. But so far everything I tried seems to be in vain.

Thank you so much for your help! I really appreciate it.

Kind regards

Ramil