As an important structural stage in the entire spine, the cervical and lumbar spine share a common feature – physiological pronation, i.e., the cervical and lumbar curvatures of the spine. The cervical and lumbar curves are movable curvatures and are closely related to daily movements, while the thoracic curvature and sacral curvature are bony fixed curvatures and are relatively less affected by daily movements. As the old saying goes: “Bones are correct and tendons are soft”, the existence of spinal curvature has an important significance to the life activities of the human body, affecting the function of the limbs and internal organs. In old age, due to low head, bending work, sitting posture, as well as the reduction of stretching movements, the spine will appear neck and waist curvature becomes smaller, hunchback, bowed waist, and even the spine into a “C” shape. How to prevent and correct spinal deformation? Waist: pelvic tilt, waist and abdomen, is an important posture to ensure the neutral position of the pelvis. Sitting, lying, standing in three positions, the height of the seat should not be lower than the length of the calf, try to use the seat. In sitting position, the hips need to be separated by more than 60 degrees, both feet flat on the ground, the lower leg is perpendicular to the ground, the direction of the toe is the same as the direction of the thigh. Standing position, often practice bending the knees slightly squat, waist and abdomen, upright when the feeling of slightly lifting the hips and buttocks. Action essentials: waist – abdominal muscles, hip – iliac muscle stretching. Breathing should be relaxed, the upper body has a light inspiration. Head up: The existence of the cervical spine curvature ensures the correctness of the five senses, the smoothness of breathing, the balance of the inner ear, and the flexibility of the head and neck. The head is in a neutral position, with the head upright, jaw slightly raised, eyes forward, and both ears and shoulders on a vertical plane. The essence of the movement: relax the neck and neck muscles and breathe freely.