Pain Center’s spinal health gymnastics section on cervical flexibility. 1.Tighten the neck and pull the head straight, keep the back straight to maintain the jaw and eyes in one plane for 3 seconds, repeat 10 times. 2.Upper trapezius extension gently hold the opposite side of the head with the hand while the other hand is stretched on the back for 3 seconds, repeat 10 times. 3.Upper neck flexion and extension by nodding the head to slightly flex the upper neck. Try your best to make the neck elongate for 3 seconds, repeat 10 times. 4.Bend the head forward by bending the neck, then return to the starting position to maintain 3 seconds, repeat 10 times 5.Stretch the head of the neck to bend backward, then return to the starting part to maintain 3 seconds, repeat 10 times. 6.Shrug your shoulders up and down, shrug your shoulders forward and then backward and repeat 10 times. 7.Turn the neck slowly to look at the left shoulder, then turn to the right shoulder for 3 seconds, repeat 10 times. 8.Pull the neck at the upper part of the wrist, grab the arm and pull it down and to the opposite side. Gently tilt your head to the same side for 3 seconds and repeat 10 times. When we exercise, pay attention to the combination of strength exercise and flexibility exercise together.