Cervical spondylosis is a common disease and a multi-morbidity. A study in the face of physical examination patients in China shows that the prevalence of cervical spondylosis is more than 64%, and with the intelligence of electronic products such as cell phones, the increase in low-headed people, cervical spondylosis is also showing a younger age, a study shows that the incidence of cervical spondylosis in young and middle-aged ambulatory workers is 19.22%, and even 15.1-58.7% of primary and secondary school students have cervical spine-related symptoms. It’s terrible! Head down to play with the phone = neck hanging 60 pounds! In reality, many “low head” in the time to look at the phone, head down angle mostly more than 45 degrees, or even up to 60 degrees. With a head weight of 8 kg to calculate, when the head is low to 60 degrees, the cervical spine to bear the weight of more than thirty kilograms, which is equivalent to the cervical spine hanging two super watermelon. If you have the following symptoms, you should pay attention to the cervical spine has a problem! Is cervical spine disease terrible? A set of “rehabilitation exercises” to raise a good cervical spine disease three parts treatment seven parts nourishment. Functional exercise is particularly important for the prevention, treatment and rehabilitation of cervical spondylosis. Here we introduce a set of cervical rehabilitation exercises, but in the exercise must pay attention to: 1, the beginning of each action, the neck and shoulders relaxed, the neck slowly upward stretch; 2, gentle and slow action, speed and taijiquan similar; activity from small to large, keep in the physiological range, that is, forward flexion, back extension, lateral flexion of about 40 degrees, lateral rotation of about 75 degrees; 3, the amount of activity to the neck and shoulder mild soreness and heat, pain can be tolerated as appropriate, do not Fast, large, too hard; 4, exercise is valuable to adhere to, about 10 minutes per group, 2 to 4 groups / day. Warm tips: cervical spondylosis attack should pay attention to the action amplitude or suspend doing exercises! Rehabilitation exercises are as follows: 1, forward flexion and back extension neck slowly forward flexion, up to the maximum, hold for 5 seconds, and then back to the original position; cervical spine slowly backward, up to the maximum, hold for 5 seconds, and then back to the original position. Repeat 10 times. 2, spin the neck to look at the heel cervical vertebrae slowly upward stretching, head and neck left rotation, eyes to the back of the bottom to look at the heel of the opposite side of the foot, up to the maximum magnitude of the force to stretch the neck, hold about 5 seconds, restore the other side to repeat the same action. Repeat 10 times. 3, look back to the moon head and neck left rotation, eyes to the left after the 45 degree lookout, to the maximum amplitude when the force to stretch the neck, hold about 5 seconds, restore the right side to repeat the same action. Repeat this 10 times. 4.Chicks take off standing position, feet apart and shoulder width, hands behind each other, force backward stretch; at the same time, head and neck backward as far as possible, neck and shoulder back muscle contraction, hold for 5 seconds; then neck and shoulder muscle relaxation, restore the original position. Repeat this 10 times. 5.Shake and turn your shoulders with your hands hanging down naturally, shake and turn your shoulders from neutral position to backward, backward, forward, forward to neutral position in order to do the largest slow shake and turn 10 times, then shake and turn slowly from forward to backward in the opposite direction 10 times. 6.Swimming exercise Lift the left arm and right leg, gently put down, then lift the right arm and left leg, slowly put down, two groups of movements to repeat back and forth, 20 times each group. 7, the geese fly hands and feet up at the same time, to the highest point to stay 2 to 3 seconds, as far as possible to stretch the body; slowly return to the starting action. Can better exercise the neck muscle groups, but also can be very effective exercise to the lower back core muscle groups, to improve the tan neck, relieve lumbar muscle strain, improve lumbar disc protrusion and other problems is very helpful. Finally, I hope that everyone put down the phone, do health exercises, lift the head: more to the surrounding a smile, more conversation with the companion around. The most important people are the ones who are with you.