First, why is it called the ultimate version of the cervical spine prevention and treatment exercise? Prevention and treatment means that it is applicable to almost all people, it not only has the role of prevention and protection of the cervical spine, but also the function of treatment, while taking into account the behavior habits of the public (the average person without cervical spine problems is not estimated to do cervical spine health care exercises @_@), regardless of the different levels of cervical spine problems, can be exercised according to this, without any safety risks (now a variety of cervical spine health care exercises are more suitable for normal people or cervical spine (Nowadays, various cervical spine health exercises are more suitable for normal people or lighter cases of cervical spine problems). 1.Including the basic movement direction of the cervical spine, comprehensive exercise of all core muscle groups of the neck. 2, the whole set of movements and safety, to prevent the movement too fast and too violent resulting in safety risks. Specific exercise steps: 1, first of all, the cervical spine in front, back, left, right and left turn, right turn and other six directions of activity. 2.Secondly, the shoulder surrounds the movement, that is, shoulder up (shrugging) – shoulder blade inward (chest) – shoulder down – shoulder forward (chest) –Shoulder up (shrug), and the cycle repeats. Notes: 1. Slow movements and large amplitude are desirable. 2.For the basic activities of the 6 directions, when the exercise of each direction is completed, the head must return to the initial position before the exercise of the next direction can be carried out. 3, the six basic directions of the neck and shoulders around the movement of the “chest” action to the limit amplitude, it is appropriate to stay for about 3 seconds to increase the stretching effect on the soft tissues of the muscles. 4, exercise should be gradual, each time you can start with 5 exercises in each direction, 1-2 times a day. Slowly increase to 15-20 times in each direction is completely sufficient.