With the popularity of smart phones, the time we spend looking down at our phones is gradually increasing, which is not good for our weak and flexible cervical vertebrae, and our muscles and joints will become inflamed and swollen if we maintain a posture for too long. When the strain occurs in the neck muscles, intervertebral discs and small joints, there will be soreness and discomfort and unfavorable activities. When these strained muscles pull on the nerves and the herniated intervertebral discs press on the nerves, there will be soreness and discomfort, numbness and weakness in the entire shoulder and hand. Application of the principle of leverage The stretching of the neck muscles can achieve relaxation of the muscles and relief of pain, further enabling the relaxation of the nerves that innervate the head and neck. It is crucial to have a suitable fulcrum in the treatment process to prevent secondary damage to the cervical spine. Proper application can treat a significant portion of neck disorders. On the basis of clinical treatment, we create a set of neck self-traction exercises to carry out health care activities in between work and achieve the role of prevention and treatment of neck diseases in the process of exercise for your reference. Cervical traction exercise: Preparation: Choose a comfortable chair to sit in, straighten your back, try to let your neck stretch, jaw slightly closed, relax your hands on your legs, and slightly open your shoulders backwards. Adjust your breathing and hold for 5 seconds. Forward flexion traction: Rub the muscles at the back of the neck from top to bottom for 3-5 times to relax, put one hand under the jaw to fix, put the other hand behind the pillow, slowly flex the neck forward and lower the head, hold for 5 seconds, then slowly relax back to the original position. This method can treat posterior occipital pain, if there is already neck discomfort, stop the action to avoid aggravating the symptoms. Posterior extension traction: rub the muscles behind both ears to the medial clavicle from top to bottom 3-5 times to relax, at the end of forward flexion traction, place one hand under the occiput to fix, and the other hand under the jaw, slowly flex the neck backward to raise the head, slightly rotate the neck, hold for 5 seconds, and then slowly relax to return to the original position. This method can treat the pain in front and behind the ears, if there is already neck discomfort, stop the action so as not to aggravate the symptoms. Lateral traction: Rub the neck muscles on one side from top to bottom 3-5 times to relax, place one hand under the subauricular mandible to fix it, place the other hand under the subauricular mandible on the opposite side, slowly flex the neck to the opposite side, hold for 5 seconds, then slowly relax to return to the original position. This method can treat neck and shoulder pain. If neck discomfort is already present, stop the movement to avoid aggravating the symptoms. Rotational traction: Rotational traction is performed on the basis of lateral traction, but the body cannot be rotated, hold for 5 seconds and finally return to the original position. This method can treat neck and shoulder pain, but is not recommended for the elderly. If there is already neck discomfort and numbness in the arm, stop the movement so as not to aggravate the symptoms.