1.Neck mobility exercises Sitting position, try to choose a chair with a backrest, neck and upper body to maintain a neutral position, slow forward flexion of the neck to the limit to hold 1-2 seconds, and then backward to the limit to hold 1-2 seconds for once, 10 times / group; neck to the left side of the limit to hold 1-2 seconds, and then to the right side of the limit to hold 1-2 seconds for once, 10 times / group; neck rotation to the left side of the limit Hold 1-2 seconds, then rotate to the right to the limit and hold 1-2 seconds for once, 10 times/group; practice 2-3 groups in each direction. The above exercises need to pay attention to bilateral shoulder relaxation, natural sag, try to control the chest and waist do not move. 2, neck strength exercises sitting position, shoulders relaxed as much as possible, slightly tucked jaw, keep the neck always in a neutral position; hands crossed on the forehead backward force, the neck and its confrontation (Figure 2a), hold 5-10 seconds / time, 10 times / group, practice 2 groups; hands crossed behind the pillow forward force, the neck and its confrontation (Figure 2b), hold 5-10 seconds / time, 10 times / group, practice 2 groups; the right hand placed on the left side of the head to the right force, the neck and the confrontation (Figure 2c), hold 5-10 seconds / times, the number of the same; and vice versa, 2 groups / direction. 3.Head retraction exercise Sitting position, completely relaxed, looking straight ahead, moving the head backward smoothly and slowly (i.e., the action of jaw collection), holding it at the limit for 3-5 seconds, then relaxing back to the starting position for once; 10 times/group, 2-3 sets of exercises. 4, shrugging exercise standing position, arms hanging naturally on both sides of the body, shoulders slowly raised to the limit to hold 2 seconds, and then slowly drop to the limit for a time; 10 times / group, practice 2 groups; note that in the process of shoulder lifting and falling, keep the jaw slightly closed, the head does not come forward. 5, unarmed rope climbing exercises standing position, imagine that there is a vertical rope in front of you; hands alternately grasp, simulate the action of climbing the rope, from the umbilical level has been climbing to the limit above the head, eyes always look at the hands, 30 seconds / time, 5-10 times. 6, leaning against the wall top ball exercise standing against the wall, head and neck to maintain neutrality, jaw slightly closed, put a small elastic ball behind the pillow, neck force backward pressure on the ball, slowly to the left side of the head to the limit to maintain 1-2 seconds, and then to the right side of the head to the limit to maintain 1-2 seconds for a time, in the process of exercise try to keep the ball does not fall; 12-15 times / group, practice 2-3 groups. Note: 1, the practice should be concentrated, carefully experience the feeling of the neck, to ensure that the practice is safe and effective. 2, the amplitude of the practice action should be measured, starting from low difficulty, gradually increase, to the corresponding tissues have a sense of pulling but does not cause pain is appropriate to avoid strains or other accidents. 3, the intensity of the exercise should be increased gradually according to their own physical strength or body feeling, to avoid injury or aggravation of symptoms caused by excessive fatigue. The actual practice should be tried from a short time, a small number of times, the degree of fatigue to the end of each exercise with muscle soreness, fatigue, the next day after rest can be fully recovered as appropriate.