7:00 am attention to warmth and cold “cold main collection lead”, the external environment of wind, cold and damp evil will make the neck muscle spasm, small blood vessel contraction, resulting in local soft tissue circulation disorders, over time, it will cause cervical spondylosis. Therefore, regardless of winter and summer, it is important to give their cervical spine a comfortable temperature. Occasionally suffer from cold, you can fry yourself a bowl of cold repellent soup: 2 tablespoons of brown sugar, 7 slices of ginger, decocted in water for 10 minutes, drink once or twice to drive away the cold. 10:00 Do a cervical spine health exercise After a morning of work, many people feel sore neck. In the office, you can also do a cervical spine health exercises. 14:00 after the nap activities to relax the cervical spine Many office workers are used to lying on the desk at noon to take a nap, often wake up, feel the neck muscles sore, swollen, and even pain, this is because the neck is overly tilted for a long time, the cervical spine, muscles, ligaments are always in a state of tension. It is like a bow, the string is taut for a long time, it is easy to pull off. After waking up, you can stand up and do chest expansion and neck backward movement, which can relax the muscles and ligaments of the neck, which is conducive to the recovery of the cervical vertebral artery circulation function. 19:00 dinner to benefit the liver and kidneys “liver main tendons, kidney main bone”, liver and kidney deficiency is not firm tendons. Dinner can eat some liver and kidney, nutritious tendons and bones of food, such as black beans, black sesame, ripe ground, astragalus, walnuts, wolfberry, etc.. 20:00 Do exercise The nutrition of cartilage tissue is not supplied through the blood, but through changes in pressure for nutrient exchange. If there is a lack of activity, the cartilage will be malnourished and then degenerate, so increasing activity is one of the ways to maintain the cervical spine. It is recommended to go out for a walk at night, you can also practice yoga at home, and you can go swimming if you have the conditions. 21:00 Hot compress If the neck is sore, you can prepare a cloth bag, put some rice, cinnamon and a few spoons of sesame oil, tighten the mouth of the bag with a rubber band, then put it in the microwave oven for 2 minutes, then put it on the sore parts, hot compress for 30 minutes, once a day. This method can improve blood circulation in the back of the neck and relieve muscle spasms. Note that the temperature is not too high to avoid burns. 22:00 Choose the right pillow to sleep The main role of the pillow is to maintain the normal physiological curve of the human cervical spine, to ensure that the human body in sleep the physiological curvature of the cervical spine remains unchanged, so the height of the pillow, length, soft and hard and cervical spine health is closely related. People who are used to lying on their backs, suitable for a harder pillow, the height of the pillow should be 5-10 cm; people who are used to lying on their sides, suitable for a medium-hard pillow, the height of the pillow should be in 10-15 cm.