The crest is the human crest bone, also known as the “keel”, because it acts like the column of a house, playing a decisive role in support and weight-bearing, shock absorption, protection and movement. If you don’t take care of your crest, you will have symptoms such as cervical spondylosis, sloping shoulders, hunchback, back pain, lumbago, herniated discs, and osteophytes. Crest problems can be judged from the degree of wear of the heel of the shoe, if always a certain shoe heel wear far more than another, indicating that the crest is not correct. If you tilt your head back gently, then try your best to turn to the left, then turn forward, then turn to the right when you hear a “click” sound in the cervical spine and feel pain and stiffness in the neck and shoulders, it means that there is a problem in the cervical spine. All these abnormalities suggest that you should pay attention to the maintenance of your crest. In fact, the way to maintain the crest is simple and easy, the key is to persist. Here are two small ways to maintain the crest: prone relaxation work prone bed, forehead against the bed, two arms placed on the side of the body, palms up. Then both arms from the side of the body to stretch forward as far as possible, stopping at the front of the head (and torso in a straight line), palms down. Close your eyes, relax your whole body, adjust the whistle to become natural and rhythmic, focus your consciousness on the whistle, mentally chant “1 inhale”, “1 whistle”, “2 inhale”, “2 whistle”. “2 whistle”, hold this position for 5 minutes or more. Prone relaxation can maximize the relaxation of the crest, shoulders and waist, so that the whole body and mind are relaxed, lumbar disc protrusion, straight neck, hunchback, etc. is extremely beneficial. Flying Swallow Pose Lie prone on the bed, take the abdomen as the support point, lift the head, chest, stretch the arms backward, lift the thighs, calves and feet at the same time, make the head and legs rise in a flying swallow shape, hold for 5 seconds, put down the head, arms and legs, relax the whole body and rest for a moment, then repeat the above action 15 times. Can exercise the cervical spine, lumbar spine.