With the popularity of computers, the incidence of cervical spondylosis is getting higher and younger. In order to prevent the occurrence of cervical spondylosis, it is recommended that everyone, especially those who have the habit of working long hours, insist on doing the cervical spine “rice” exercise. The exercise is also very beneficial to the rehabilitation of the disease and the prevention of recurrence. Clinical use for many years, the effect is obvious. Preparation: The practitioner sits on a square stool with the feet separated by shoulder width, the waist and back straight, and the eyes looking forward. The practitioner should be calm, eliminate distracting thoughts and breathe evenly. Both shoulders are relaxed and both arms are naturally hanging down. The body is fully relaxed. Section 1: Slowly bend your neck and head forward, reaching the limit position, the neck and shoulder muscles feel tense, hold for 5 seconds. And then the head is slowly and evenly tilted back until it can no longer be tilted back, maintain 5 seconds, and then slowly relaxed back to the original position. Section 2: Slowly rotate the head 45 degrees to the left side horizontally, then lower the head to reach the limit position, maintain 5 seconds. After that, slowly tilt back to the limit position and maintain it for 5 seconds. Relax and resume the original position, then turn 45 degrees horizontally to the right side and repeat the above action. Section 3: Slowly and evenly rotate the head to the left horizontally by 90 degrees with the eyes looking backward until the neck cannot rotate, maintain for 5 seconds. And then slowly relax to restore the original position, and then turn to the right, repeat the left action. Section 4: Eyes look ahead, head slowly bend sideways to the left so that the left ear is as close to the left shoulder as possible, reaching the limit position, and maintain it for 5 seconds. Slowly relax to restore the original position, after which flex to the right and repeat the left side action. And then return to the original position. Note: The whole action is like drawing “rice” with the head, the whole process pay attention to “static and loose, slow and even, persistent” head activities must be slow and soft, fully relaxed, feel the body fully stretched, each group of action repeated 4-5 times. Repeat each group 4-5 times. 1. Quiet and loose: be quiet, exclude distractions, concentrate on the exercise, and enjoy yourself; when exercising, the neck muscles must be relaxed, and try not to exert force, so that the muscles and joints can be stretched to promote the flow of qi and blood and speed up recovery. 2, slow and even: slow and even movements during exercise, not fast and slow, to prevent dizziness and headaches. 3, persistent: exercise should be persistent, after 45 minutes of ambulation, or stitching implementation, at least 2-3 times a day. After the practice of self-care massage, such as pinch a pinch, point press Fengchi, large vertebrae, shoulder well points, will have satisfactory results. For serious cervical spondylosis such as spinal cord type cervical spondylosis spinal cord is obviously compressed, or nerve root type cervical spondylosis upper limbs have obvious radiating pain should be carried out under the guidance of a specialist.