Working at a desk for a long time can cause dizziness, headache, and pain and numbness in the neck, shoulder and arm. Cervical spondylosis exercise methods are more, when there are uncomfortable symptoms try to keep the local brake rest, in the stationary position can be moderate exercise; in acute sprains, fallen pillow, compression and other cases can not exercise or massage; in mild symptoms can choose the following exercise methods, the power with the half, not induce or aggravate the symptoms mainly, after performing cervical spine manipulation reset, should gradually increase the exercise amplitude, quantity and power. The number of exercises should be gradually increased in amplitude, quantity and power. The number of exercises should be done each time without feeling fatigue. 1.Shoulder exercise: Perform bilateral shoulder joint internal rotation and abduction and external rotation exercises. First, lower your head and chest, cross your arms in front of your chest and try to reach to the opposite side; gradually raise your chest, try to abduct and rotate your arms, and tilt your head back lightly; bend or straighten your elbow joints. 2, the project arm force: two hands crossed, bend elbows up, with the palms of the neck neck, force forward, while the head and neck as hard as possible to reach back, so that the two forces against each other, with an exhale and inhale rhythmically exercise. 3.Pull the item method: the top of the head upward extension, jaw slightly closed, shoulders sink, the back of the neck muscle contraction force, adhere to 6 seconds, and then relax. 4, lifting the head and neck: the patient stands, head slightly back, hands crossed below the ears, lifting the head and neck upward, a relaxation. The above is the resting position of the neck exercise, mainly adapted to minor symptoms in the neck, or when the muscle stability is poor within 10 days after the manual reset, standing or sitting position, 2-5 times a day, each time repeat about 10. 5, looking back at the moon: hands crossed waist, two feet apart and shoulder width. Turn your head to one side, the top of your head to the other side, eyes look back up, such as looking back at the moon, adhere to a moment, the opposite side of the exercise. 6, goose neck exercise: arms crossed waist, feet apart and shoulder width, head and neck forward and peeking forward and down, forward and up, then up and backward back to the original position. Direction up and down alternately. 7, left and right lateral flexion: side flexion of the head side, the same side of the palm of the hand against the head side, confrontation with it, adhere to 3 seconds; the opposite side of the same action, the opposite direction. Separate cervical vertebrae left and right alternating cervical lateral bending activities. 8, left and right rotation: hands crossed waist, feet apart and shoulder width, eyes level, head and neck slowly rotate to the left and right, to the maximum amplitude, stay about 5 seconds, rotary. The range of activities from small to large, but do not force too much to increase the amplitude. The above is a dynamic exercise for the neck, mainly adapted to the disappearance of neck symptoms or recovery period, or when the muscle stability is better after the manual reset 10. 2-5 times a day, about 10 repetitions each time. After the neck exercise is done, the neck should feel comfortable and should not be overworked to avoid aggravating the neck strain. All the above exercises can be combined organically, or choose 2-3 items individually. 9, habit guidance: (1) neck warmth to avoid wind and cold; (2) after discharge from the hospital to lie on a hard bed, use a buckwheat pillow, the height of about my vertical fist to maintain the normal curvature of the neck; (3) avoid prolonged head down, work in front of the computer; avoid sudden head turning, head shaking and other strenuous exercise; (4) avoid wearing a long-term neck brace; (5) after discharge should not be rushed to do swimming, running, basketball, badminton and other activities that are prone to damage the neck (6) Strengthen nutrition and increase body resistance; (7) Regular review and follow up on discomfort.