Degenerative changes of the cervical spine and chronic strain injury are the main causes of the onset of cervical spondylosis. Thinking back to your usual life and work, do you often keep a posture for a long time writing and reading, using computer and cell phone, driving, housework, lying down and watching TV, and habitually adjusting the pillow too high or too low when sleeping? Long-term cervical spine overload, inappropriate exercise, incorrect posture with the neck will promote cervical degeneration. Cervical degeneration cannot be completely avoided, but its development can be slowed down as much as possible by changing bad habits. Move your cervical spine ~ warm-up exercise: front, back, left, right ~ again ~ look left and right: turn your head 90 degrees to the left, stay for 3 seconds, then turn to the right, stay for 3 seconds. Do two 8 beats. Shake your head: rotate 360 degrees 5 times, then rotate in the opposite direction 5 times. Head and hands resist each other: cross your hands close to the back of your neck, force the top of your head and neck, force your head and neck backward, resist each other 5 times. Tilt your head to look at the palm: hands up over your head, fingers crossed, palms up. Tilt your head up to look at the back of your hands. Hold for 5 seconds. Neck Strive: Place the left hand behind the back, the right arm in front of the chest, and push out the palm standing up parallel to the left. Simultaneously look your head to the right. Hold for a few seconds. Then switch left and right hands. Stretching neck and looking back: Stretch your hands forward flat with folded palms, try to stretch your neck forward to the maximum, do chest expansion, and look back with your head to one side, hold for two seconds, and switch to the other side. Suggestion: Patients with cervical and neurogenic cervical spondylosis can perform such exercises every day after work to protect your cervical spine.