Here are eight cervical spine health exercises for you to practice in ordinary times. 1, before leaning back: before doing the exercise, stand naturally, eyes level, feet slightly apart, parallel to the two shoulders, and then hands crossed waist. When the action first head back up, while inhaling, eyes to the sky, stay for a moment; then slowly to the front of the chest part of the head down, while whistling, eyes to the ground. Do this action, to close the mouth, so that the jaw as close as possible to the front chest, stay for a moment, and then repeatedly do four times up and down. The essence of the action is: stretch, easy, slow, to not feel uncomfortable as appropriate. 2, arm turn: before doing the exercise, stand naturally, eyes level, feet slightly apart, the same width as the shoulders, hands naturally down. Movements first raise the right arm, palm down, look up at the palm of the hand, the body slowly turn to the left, stay for a moment. In the turn, pay attention to the heel turn 45 degrees, the body weight forward, and then the body then turn to the right rear side, slowly inhale when rotating, slowly whistle when turning, the whole movement should be slow and coordinated. When rotating the neck and waist, try to turn until you can’t, stay for a moment, and then switch to the left arm after returning to the natural style. And change the left arm, put down the hand to slowly press down along the root of the ear, change the arm after the same do it again, back and forth repeatedly twice. 3, left and right rotation: before doing the exercise, stand naturally, eyes level, feet slightly apart, parallel to the shoulders, hands crossed waist. The action will first slowly turn the head to the left side, while breathing in the chest, so that the right side of the neck straight, stay for a moment, and then slowly turn to the left side, while whistling, so that the left side of the neck straight, stay for a moment. Do this repeatedly four times alternately. It is important to note that the whole set of movements should be easy and stretching, in order not to feel dizzy. 4, lifting shoulders and neck: before doing the exercise, stand naturally, eyes level, feet slightly apart, parallel to the shoulders, hands naturally down. Action slowly lift both shoulders, neck as far down as possible, stay for a moment, slowly relaxed shoulders down, head and neck natural out, restore the natural, then sink both shoulders, head and neck upward stretch, stay for a moment, shoulders relax, and natural whistle. Note that you should inhale slowly while shrinking and stretching your neck, hold your breath when staying, and try to relax your shoulders and neck when loosening your shoulders. After returning to the natural style, and then repeatedly do four times. 5, left and right swing: before doing the exercise, stand naturally, eyes level, feet slightly apart, parallel to the shoulders, hands crossed waist. When the action head slowly to the left tilt, so that the left ear stick to the left shoulder, stay for a moment, the head back to the neutral position; then to the right shoulder left ear stick in the left shoulder, stay for a moment, the head back to the neutral position; then to the right shoulder tilt, the same right ear to close to the right shoulder, stay for a moment, and then back to the neutral position. This left and right swing repeatedly four times, in the head swing need to breathe in, back to the neutral position slowly whistle, do exercises when the shoulders, the neck should be as relaxed as possible, the action to slow and steady is better. 6, wave flexion and extension: before doing the exercise, stand naturally, eyes level, legs slightly apart, parallel to the shoulders, hands naturally down. Action when the jaw down the front wave flexion and extension, in doing the action, the jaw as close as possible to the front chest, shoulders up, the jaw slowly flexed, chest forward, shoulders back up and down slowly movement. When the jaw flexion and extension to slowly inhale, lift the head to restore slowly whistle, shoulders relaxed, do two stays for a moment; and then reverse the jaw extension and flexion movement, from the top to the bottom when inhale, restore whistle, do two, forward and backward practice twice each. Three common methods of neck activities 1, neck pull: first do the standing posture, feet slightly apart, two hands supporting the waist. Exercise: head and neck to the right, eyes to the right rear; restore to the preparatory posture; head down to look at the ground, to the jaw can touch the sternum handle is good; restore. The movements should be carried out slowly, and it is appropriate to do one movement with one whistle. Alternate the movement from left to right. 2, look back: the same preparatory posture as above, practice: head and neck to the right, eyes to the right rear; restore to the preparatory posture; head and neck to the left, eyes to the left rear; restore. The action should be carried out slowly with the whistle. 3, looking back at the moon: the same preparatory posture as above, practice: head and neck to the right back above the best efforts to turn, the upper body also turned slightly to the right, eyes turned to the right back above, looking up at the sky; restore to the preparatory posture; head and neck to the left back above the best efforts to turn, the upper body also turned slightly to the left, eyes turned to the left back above, looking up at the sky; restore. Do one movement at a time with a whistle. The above three movements are mainly to practice the extension and rotation of the neck. Patients with mild disease can add side-bending movements. Patients with vertigo type have side effects if they do neck rotation movements, so it is appropriate to suspend the practice of looking backward and looking back at the moon movement.