1. Neck contraction Pull your head upright, keep your back straight and keep your 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 in a slight flexion and extension of the upper neck. Try your best to keep the neck elongated for 3 seconds, repeat 10 times. 4. Bend the neck Bend the head forward, then return to the starting position for 3 seconds, repeat 10 times. 5. Stretch the neck Bend the head backward, then return to the starting position for 3 seconds, repeat 10 times. 6. Shrug your shoulders Shrug your shoulders up and down, forward and then backward 10 times. 7. Turn the neck Slowly turn the head to look at the left shoulder, then turn to the right shoulder for 3 seconds, repeat 10 times. 8. Pull the neck Grab the arm at the top of the wrist 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.