As weight increases, people tend to become lazier and less active when they sit down, triggering crestal disease. Continuously playing with the phone with the head down can also induce crestal disease. There are many middle-aged and elderly people in China who suffer from crestal spine diseases, the most common of which are cervical spondylosis and lumbar spondylosis. In recent years, the crestal spine disease has shown a trend of youth. Today, we introduce a set of simple and easy to learn crest health exercises, do it in your spare time, quickly lift muscle fatigue, protect the crest health. 1, head hand confrontation Action essentials: hands crossed on the back of the neck pillow, head backward force, hand forward force, forming a confrontation, repeated force, relax. Can do 2 minutes a day. Effect: Can improve the strength of the muscles behind the neck, while promoting blood circulation behind the neck, the cervical spine is a very good health action, can relieve muscle fatigue. 2, watching the show through the wall Action essentials: stand or sit, head up, head and neck efforts up, as if in “watching the show through the wall”, trying to avoid just blocking their gaze of the imaginary “wall”. Hold for 10 seconds, 10 seconds between, and repeat 10 times. At first you can each 6 seconds, after adaptation gradually increase the intensity of the exercise to 15 seconds, to exercise after the muscle has a slight soreness is appropriate. Exercise points: use their own muscles to straighten the entire back muscles, equivalent to straighten the crest, do self-traction. 3, the geese fly Action essentials: half a step forward, the center of gravity began to move to the front legs, two hands side planks, this is a simple action; complex action is two hands fly backward, look up at the roof, this time you can see, the entire crest are involved in the movement. Exercise points: when doing exercises, the elderly preferably do not do such as circles and other encircling movements, to avoid dizziness and other discomfort symptoms. Efficacy: “geese fly” can exercise the strength of the lumbar back muscles to reduce the pressure on the crest column. 4, ten point ten exercises action elements: standing or sitting, double upper limbs up to straighten outward, pointing to the clock ten point ten direction, palms facing outward. Adhere to 10 seconds and then put down, interval 10 seconds, repeat 10 times. Exercise points: pay attention to the hands must be placed on their sides, open backwards. Effect: When the arms move back and forth up and down, the muscles supporting the neck to get an effective exercise. 5, dry land rowing action essentials: body straight, feet open, from the hip to the upper body leaning forward, collapse waist and chest, head up and look forward. Hands raised in front of the oar posture, the arms level from front to back to do pull the oar action, do 1 minute a day. Exercise points: in both hands when paddling, the back muscles to make a strong, relaxed when reaching forward, backward when paddling force, can effectively lift the back pain.