”Computer neck”? More and more white-collar workers and primary and secondary school students have become “computer neck”: they suffer from cervical spondylosis due to prolonged use of computers or ambulatory work, and suffer from neck and shoulder pain, accompanied by arm pain, upper limb radiating pain or dizziness, headache and so on. Poor posture is the main cause of cervical spondylosis, the correct sitting posture is very important for people who use computers for a long time, can play to avoid excessive tension in the neck and shoulder muscles, reduce muscle strain, help prevent and reduce neck pain. In addition, “cervical spine mobility exercises” can improve the mobility of the cervical spine and relieve muscle fatigue. “Cervical muscle resistance training” can enhance cervical muscle strength, maintain cervical spine stability and prevent cervical spondylosis. In recent years, a number of large foreign research studies have confirmed the effectiveness of cervical muscle resistance training on the prevention and treatment of neck pain. But Wu Shao Ling reminded, to achieve good results, must be persistent, want to get up to do the effect is poor. How to stop “computer neck”? A, the correct posture to play computer choose to meet the ergonomic design of computer desks and chairs, computer desks and chairs can be adjusted for height, the best seat with a supportive back and armrests. 1, sit up, sitting posture can maintain three 90 degrees: the upper body should keep the neck upright, two shoulders naturally down, the upper arm close to the body, elbow flexion 90 degrees to operate the keyboard or mouse; lower body waist reliable in the back of the chair, keep straight, waist and thighs into 90 degrees; knees naturally bent 90 degrees, feet flat on the ground or a small bench, do not cross the feet, so as not to affect blood circulation. 2, the keyboard and mouse should be placed directly in front of the body, and close to the body. When operating the keyboard or mouse, try to keep the wrist horizontal posture, the palm of the hand and forearm line should be kept in a straight line. 3, the height of the display should be appropriate, eyes level to the computer screen above the position, and keep a proper distance from the display. 4, at the same time, use the computer every hour, should stand up to do lumbar backward movement, to prevent lumbar muscle strain, etc., and relax the shoulders and wrists for 5 to 10 minutes. Second, cervical mobility exercises to keep the spine vertical, head and neck in a neutral position, bilateral shoulder relaxation, mobility exercises, including: 1, forward flexion, back extension: neck forward flexion, stay for a few seconds, slowly return to the starting position, and then do back extension exercises; repeat 5 times; 2, left / right flexion: neck as far as possible to the left flexion, stay for a few seconds, slowly return to the starting position; then do to the right flexion exercises; repeat 5 times 3, left / right rotation: do the neck left / right rotation exercises respectively, repeat 5 times. Third, cervical muscle resistance training sitting position, the spine remains vertical, the head and neck in a neutral position, hands crossed on the occiput, try to try hard to tilt the head back, while the hands forward force, mutual resistance, but do not happen to tilt the head; last 5 to 8 seconds, then relax; repeat 5 times. Fourth, lateral cervical flexor resistance exercises sitting position, the spine remains vertical, the neck first slightly to the left side of the flexor, the right hand over the top of the head placed on the left side of the head to exert resistance, and then try to work to flex the head to the left side, that is, efforts to make the left ear near the shoulder, but does not occur action; last 5 to 8 seconds, relax; repeat 5 times; then do the exercise in the opposite direction.