The back of the neck muscle exercise method (cervical spondylosis or cervical spine after surgery) is also called cervical impedance exercise method is: the upper body upright, head slightly back, standing or sitting position can be, hands crossed on the back of the pillow (that is, the back of the head) part, force backward head, while the hands force against the pillow so that the head can not be tilted back, that is, the head and hands confrontation. Li Guoqiang, orthopedic department of the Third People’s Hospital in Anyang City At this time you will feel the large muscles at the back of the neck in a continuous contraction force, but the neck is not active because of the confrontation action of the hands, this state is medically known as muscle “resistance isometric contraction”. This way is the best way to quickly build muscle strength. Usually 4 sets of 20 repetitions per day, with each set lasting 5-10 seconds. With the hands against, or back against the door, wall and other objects, can be. Note 1, cervical spondylosis (sympathetic type), cervical strain (neck pain), cervical curvature straightening (loss of physiological curvature) are suitable. It is best to exercise when there is no obvious discomfort in the neck. The effect usually starts after 2 weeks. 2.Post-operative cervical spondylosis: 1-2 weeks after anterior cervical surgery and 2-3 weeks after posterior cervical surgery, exercise can be started as long as the wound is not painful. It is best to adhere to it for life, with the aim of avoiding other cervical discs from protruding again. 3, swimming, mainly refers to breaststroke (repeatedly tilting the head out of the water for air), is also a very good way to exercise the neck muscles. The advantage is: swimming is a recreational activity, easy to adhere to. Recommended 2 times per week. 4, other matters: need to cooperate with correct sitting posture (sitting straight, neck pillow), sleep with a low pillow, neck diligent activities (half an hour to move the neck, an hour to get up and walk).