The New York Spine Surgery and Rehabilitation Center published a report in the journal “International Surgical Science and Technology” stating that playing with a cell phone with the head down can put the cervical spine under 60 pounds (about 27 kilograms) of pressure, heavier than a 7-year-old child. The cervical spine is like the mast of a sailboat, and the muscles that control the movement of the cervical spine are like the ropes that hold the mast in place, so if there is a problem with the rear ropes, the mast will not be stable. Under normal circumstances, the muscles controlling the four directions of the cervical spine are in a state of dynamic equilibrium, but when the head is repeatedly lowered for a long time so that the center of gravity of the head is shifted forward, the posterior cervical muscles are overloaded by the need to pull the head forward. The muscle equilibrium is broken chronic strain injury, over time the cervical spine curvature change will produce cervical spondylosis. Prevention of cervical spondylosis, you can always practice “East sunrise, West sunset” exercise: let the eyes first look at the ground, and then move their heads, according to the clock hands 5:00, 6:00, 7:00, 10:00, 11:00, 12:00 direction movement, and then start doing this action from the other side, each time repeat 10 times. A free time to do this action, to relieve long-term head down on the cervical spine injury is very helpful. Section 1: cross your arms, straighten your arms forward, hold for 10-20 seconds, relax, and do 2 times in total. Section 2: cross your arms and straighten your arms upward, hold for 10-15 seconds. Section 3: stand with your legs shoulder-width apart, bend one arm behind your head, hold the elbow of the bent arm with the other hand and pull it lightly to one side, tilt your upper body to the same side, do the same movement in the opposite direction, hold for 8-10 seconds without measurement. Section 4: Cross your arms and straighten your arms upward, hold for 15-20 seconds. Section 5: Relax your arms, hang down naturally, shrug your shoulders upward, hold for 3-5 seconds, relax, 3 times per group, relax again, do 9 times in total. Section 6: Cross your arms at your back, tilt your head colleague to the side of the stretching direction, stretch to the left and right for 10-12 seconds each. Sections 7-8: Hands together, place them in front of the chest, then rotate the wrists in the outward and downward direction, holding each for 10 seconds. Section 9: Sit on a chair, straighten your back, stretch your left arm upward, stretch your right arm downward, and do the same in the opposite direction, holding each for 8-10 seconds. Section 10: Sit on a chair, straighten your back, put your left leg on your right leg, open your left shoulder as far back as possible, turn your head to the left side and look as far back as possible, do the same movement in the opposite direction, hold for 8-10 seconds. Section 11: Sit on a chair, straighten your back, push your waist forward with both hands, open your shoulders, lift your chest and belly, tilt your head up, look upward, hold for 10-15 seconds, relax, do 2 times in each group, do 4 times in total. Section 12: Stand on your legs, imagine in your brain that your whole body joint muscles are sagging towards the ground and relaxing, while flipping and shaking your arms for 8-10 seconds.