Pain is a sign of abnormal stimulation of nerves and should be treated quickly. However, in the course of treatment, doctors often emphasize the importance of exercise in relieving and preventing pain, especially chronic pain. Pain that lasts for more than a month or recurs is considered chronic pain, and since there is a possibility of recurrence even after the condition has been cured, pain prevention and treatment is not enough to rely on the doctor alone, but the patient needs to be active in exercising himself or herself. For example, at present, the incidence of chronic pain has a higher incidence of knee pain, frozen shoulder and cervical spondylosis, these three types of patients have their own exercise to pay attention to. Knee pain: pay attention to non-load exercise knee joints bear the weight of the whole body, the principle of health care is non-load and painless exercise muscle, to protect the articular surface cartilage. Lu Zhenhe said, exercise the muscles around the knee joint has an important role, especially the front of the thigh across the knee joint quadriceps. The method is: Sit on the edge of a chair, straighten your leg forward and lift it upward, with your thigh 2-5 centimeters away from the chair, so that the quadriceps muscle continues to contract, and hold it for 3-10 seconds before putting it down. Repeat 5-10 times each time, 3-5 times a day. Swimming overcomes gravity and realizes weightless exercise, but pay attention to the appropriate water temperature. Knee pain people need to pay attention to keep warm and lose weight, too obese people can choose crutches to help share the weight of both knees when necessary. Moderate exercise, pain stops: avoid long and frequent up and down stairs, running, climbing or semi-squatting position and other wear and tear on the knee joints of the movement, to avoid falls or sprains. Once there is pain, you should rest in time to facilitate the repair of joint surface. Frozen shoulder: adhere to the “exercise with pain” The essence of frozen shoulder is the six groups of myofascial chronic adhesion around the shoulder. Lu Zhenhe pointed out that, in addition to minimally invasive surgery to loosen the adhesion, but also through their own shoulder joint with pain exercise, to achieve the effect of loosening the scar, promote blood circulation and tissue regeneration in the affected area. Methods are as follows: pull the hand towel method: both hands pull a hand towel or a rope, placed behind the back, like a bath when rubbing the back, up and down diagonal pulling, when there is pain adhere to 3-5 seconds. Climbing wall method: upright wall, arms up, palms as far as possible to climb up until the shoulder pain to maintain 3-5 seconds. In the finger to reach the highest place on the wall to draw a line, and then every time or every day when you work out for the finger over the line and mark, adhere to the shoulder joint back to normal. Rowing circle method: the upper arm rowing big circle, rowing circle action should be slow, deep and long. Can not use violence to swing the upper limb, otherwise it will cause rotator cuff fracture. Vertical circle for the front and back direction, horizontal circle for the up and down, left and right direction, such as taijiquan in the cloud hand action. Clockwise and counterclockwise direction each row 20 circles, 3-5 times a day. Combing head movement method: alternating hands, from the forehead, top of the head, pillow, behind the ears, forward longitudinal circle around the head similar to combing head movement, each time 20 laps, 3-5 times a day. Cervical muscle pain: exercise should be categorized and implemented Cervical spondylosis is divided into six types, different types of patients, the choice of exercise methods are not exactly the same. Posterior cervical muscle group exercise (the most important and basic, suitable for all types of cervical spondylosis): head slightly raised, hands clasped on the back of the head that is the occipital bone. The arm forward force at the same time the head backward force against, hold each other for 30 seconds. When the two forces meet, the posterior cervical muscles are hardened, exercised and strengthened. Exercises for the anterior cervical muscles (for dizziness, tinnitus, palpitations or nausea of the vertebral artery type, sympathetic cervical spondylosis): the palm of one hand upward and back against the forehead, while the head forward and downward to force the flexion of the forehead and the arm relative to the force against the need to hold for 30 seconds. At this time, the anterior cervical muscles become hard and are exercised and strengthened. Neck side muscle group exercise (suitable for shoulder, arm, hand pain or numbness and headache neurogenic cervical spondylosis): palm against the temporal, head at the same time to the same side of the flexion. The force on the side of the head is countered with an upward thrust of the arm and held for 30 seconds. As the two forces meet the lateral cervical muscle groups harden and are exercised and strengthened.