Cervical spondylosis is now a common disease in offices. The main symptom is painful stagnation in the neck accompanied by painful numbness in the upper limbs, which can also produce symptoms such as headache, dizziness, tinnitus, eye swelling, chest tightness and shortness of breath, nausea and weakness of the limbs, etc. Generally, the symptoms can be mostly relieved by treatments such as tui na, traction, acupuncture, medicine and local sealing. Patients should not only use massage treatment, but also pay attention to self-care and functional exercise, otherwise the disease will be delayed and easy to relapse. 1, with the pillow appropriate: the pillow should be soft and flexible, can support the physiological curvature of the cervical spine and keep the spine straight, should not be too high and too low. Pillow seat to the grass is better, should not use bamboo mat. 2, neck warmth: the hot season, especially to pay attention to the air conditioning temperature can not be too low. 3, pay attention to the posture: low work over an hour, should rest a few minutes. It is not advisable to lean your head on the bed or sofa armrest to read books, watch TV. 4, avoid injury: repeated pillow and injury can trigger the disease; acute attacks to reduce the activity, avoid rapid head rotation, if necessary, with a neck brace protection. 5. Exercise: Avoid blind rapid rotation or swaying, especially in the acute stage of cervical spondylosis, vertebral artery type cervical spondylosis or spinal cord type cervical spondylosis. (1) Cross exercise: slowly rotate left and right and forward and backward bending. (2) Hold your hands with ten fingers crossed at the back of your neck, and do slow forward flexion and backward extension of your head, while your hands give some resistance against the movement of your head to enhance the strength of the muscles at the back of your neck.