According to last year’s survey data, 26.8% of the white-collar class are suffering from cervical spondylosis. Sitting life makes the neck and lumbar muscles tense for a long time, because of the lack of exercise, bones, ligaments, joints are inflexible, the body is stiff, functional decline, disease potential is surfacing step by step, endangering the overall health of the body. In the process of human activity, the spine is under the most pressure. The spine in the center of the back is not a very straight state, it has four physiological curves, respectively, the cervical posterior curvature, thoracic anterior curvature, lumbar posterior curvature, sacral anterior curvature, these four curves can assist the intervertebral discs to reduce the movement of the brain shock. Sitting life poses a great threat to these physiological curves. The cervical curvature consists of seven cervical vertebrae, six intervertebral discs and the ligaments to which they belong. In order to support the head, the neck needs to be strong and supportive with strong and powerful muscles; on the other hand, in order to adapt to the visual, auditory and olfactory stimulus responses, the neck needs to be highly flexible and maintain coordination and balance of movements between the body and the head. Cervical spine straightening due to sitting life and cervical disc herniation becomes the biggest obstacle affecting these functions. Are you suffering from cervical spondylosis Because of the complex structure of this position of the cervical spine, compression or strain of the cervical spine can easily manifest itself in different symptoms. Some people will feel dizzy, some will have numbness in their arms, some will have back pain, and some will have stomach pain, chest tightness and shortness of breath, or trigger severe laryngitis, etc. When looking for the cause of the disease, do not “headache, foot pain”, should look for the root cause of the disease, pay attention to cervical spondylosis is misdiagnosed. In the past two years, the concept of cervical spondylosis has also become broader, and lesions of the cervical spine and its surrounding soft tissues are collectively referred to as cervical spondylosis. Doctors will diagnose cervical spondylosis by combining the clinical medical signs of cervical spondylosis with medical fluoroscopic images. Therefore, it is important to seek medical treatment in a regular hospital or clinic. Exercise is the best way to treat cervical spondylosis instead of all other methods. From the anatomical point of view, the muscle groups of the whole body are almost radially related to the cervical spine, and any exercise is a whole body coordination and balance exercise, so it will make the cervical spine get exercise. Under the premise of preventing sports injuries, it is very beneficial to increase the frequency and intensity of exercise appropriately. You must be reminded that: cervical spine patients are forbidden to do a large amount of neck wrap-around movements with their eyes closed to prevent compression of the vertebral artery and the nerves in the neck from producing headaches and fainting as well as shoulder and arm pain and numbness of the fingers. However, it is necessary and beneficial to do appropriate exercises, the simplest practice is to “raise your head to look at the moon” and often do the backward movement of the neck to help relieve muscle fatigue. There are also the following beneficial exercises that can enhance the rehabilitation of the cervical spine. 1, ostrich pose legs apart and shoulder width, bend over, put your hand under the heart of the foot, let the palm of your hand with it, inhale when lifting the head, exhale when slowly relaxed. This posture can improve cervical fatigue, can be done together with the hobgoblin pose. 2, fish pose lying flat, inhalation will be bowed, the head and hips to support the body, the back to form a hole; knees back to curl and cross, the palms of the hands together in the head or arms to hold each other elbow joint. On the exhale, the body slowly relaxes and lies flat. This movement can put the force and extension point on the cervical spine, while the lumbar spine health is very helpful, but also can eliminate the wrinkles in the neck. Beginners can straighten their legs, so the difficulty is greatly reduced, and the exercise goal is more clear. 3, turtle pose The two movements of breathing are like a turtle poking its head out of its shell. Knees open, body sitting straight, calves curled back to the root of the thighs; upper body leaning forward, palms open, driving the cervical spine in the inhalation, chin up. When exhaling, the lower jaw is close to the chest and the exercise focuses on the neck. The turtle pose mainly exercises the flexibility of the cervical spine, and it is also very helpful for shaping the neck line and eliminating the double chin. 4.Cat Stretch Maintain the kneeling posture, hands and knees as gravity support points, when inhaling, the back is concave, chin up, while lifting the hips up, shoulders down, and arms straight; when exhaling, arch the back, so that the chin and chest close. The cat stretch with four points on the ground can effectively exercise the back and abdominal muscles and make the spine more flexible, with a small difficulty factor. 5, wolf stretch hands and toes to support the body, legs as far as possible, inhalation head back, so that the front side of the neck fully stretched, arms perpendicular to the ground, exhale when the head slowly relaxed back to the normal position. This posture is helpful in nourishing the brain by fully elongating and extending the 26-section spinal cord and stimulating the connection between the brain marrow and the spinal cord. If there is more serious neck pain and numbness and weakness of both hands and feet, it means that the problem of cervical spine has been more serious, so it is recommended to seek medical examination.