Degenerative changes of the cervical spine and chronic strain are the main causes of the onset of cervical spondylosis. Thinking back to your usual life and work, do you often keep a posture for a long time to write and read, use computer and cell phone, drive, do housework, lie down to watch TV, and habitually adjust the pillow too high or too low when sleeping? Long-term cervical spine overload, inappropriate exercise, incorrect posture with the neck will promote cervical degeneration. Cervical degeneration cannot be completely avoided yet, but its development can be slowed down as much as possible by changing bad habits. Next, please let me take you to move your cervical spine 1, warm-up exercise: front, back, left, right ~ again ~ 2, look left and right: turn your head 90 degrees to the left, stay for 3 seconds, then turn to the right, stay for 3 seconds. Do two 8 beats. 3.Shake your head: rotate 360 degrees 5 times, then rotate in the opposite direction 5 times. 4, head and hands against each other: cross your hands immediately behind the neck, force the top of the head and neck, head and neck backward force, resist each other 5 times. 5, head up to look at the palm: hands up over the head, fingers crossed, palms up. Tilt your head up to look at the back of your hands. Hold for 5 seconds. 6.Neck struggle: left hand behind the back, right arm in front of the chest, palms stand up and push out parallel to the left. At the same time, look to the right with your head. Hold for a few seconds. Then change the left and right hands. 7.Stretching the neck and looking back: stretch your hands forward and fold your palms, try to stretch your neck forward to the maximum, do chest expansion, look back to one side, hold for two seconds, change to the other side. It is recommended that patients with cervical and neurogenic cervical spondylosis can perform such exercises every day after work to protect your cervical spine.