reaganry yeah, Mate, exercises may not cancel out flicker but are very helpful. Not surprising though. Think of being immobilized for months. Do you expect to get out of bed and run a marathon? My eyes are stuck on a laptop display or on a phone the whole day. Not very healthy.
I hope to find videos but besides the Tibetan wheel I use a pen, focus on its tip and move it away from my nose and towards my nose, rhythmically and slowly. Controlling breathing is also important. The first days I would see the pen tip blurry and feel discomfort when the pen was still quite far from my nose on its way back. Then I could get it closer and closer (it does not have to get past the focal point in any case).
You can also move the pen left and right, top and bottom, or draw circles clockwise and anti-clockwise, and follow with your eyes without moving your head.
But the one that I struggled with the most at the start was the exercise with two pens. You hold them one behind the other. When you focus on the first you must see the farther pen double. Hold your focus for a bit. Then switch focus to the second pen. You must now see the first pen double. Do that back and forth. My little astigmatic left eye is also a bit lazy, and at the beginning I had problems seeing the pens double.
Once you have trained a bit, you can also do three objects. You hold two pens and you use something like a candle on a desk as third object in the distance, so you switch between three objects. When you look at the farthest away item, you will see the first two pens double. For me it works best if the environment is "clean", like white walls, no clutter, not too much light, nothing that distracts you but the two pens or the three objects. It is quite weary the first times and this is the proof of how little trained my eyes are.