The “rice” exercise is a popular neck health care method, that is, the top of the head or jaw as a pencil, using the neck as a pencil, repeatedly write “rice”, each time writing 5 ~ 10 words. Generally for the neck muscle tension, sedentary office or computer people, can play a relaxation of the neck muscles, cervical pressure relief, but cervical spondylosis patients should not be used. 1.Preparation: You can sit on a mat or on a chair, straighten your back, try to stretch your neck, jaw slightly closed, arms relaxed and sagging, shoulders slightly open back. Feel the whole body fully stretched, hold for 5 seconds, then slowly relax. Be careful not to close your eyes and look ahead. 2.Foreflexion: Since the preparation, slowly bend your neck forward and lower your head, open your shoulders and tug your shoulders backward until your neck and shoulder muscles feel tense, hold for 5 seconds, then slowly relax and return to the original position. If there is already neck discomfort, then it is not recommended to do the backward movement in the “rice” exercise to avoid aggravating the symptoms. 3.Left side pose: From the preparatory pose, slowly incline the head to the left side, feel the left ear close to the left shoulder, make the right neck and shoulder muscles feel tense, while the right arm try to reach down, keep the spine straight, then slowly relax and return to the preparatory pose. 4. Right side pose: From the preparatory pose, slowly incline your head to the right side and bring your right ear close to your right shoulder. The direction is opposite to the left side pose and the movement is the same. 5.Left side pose: From the preparatory pose, twist your head to the left side, look behind your body as much as possible, but do not turn your body, keep it for 5 seconds and finally return to the original position. 6, right turn: from the preparation, head twist to the right, opposite to the direction of the left turn, the same action. The role of the “rice drill” is mainly to relax the neck muscles, in addition to relieve the pressure on the cervical spine, generally for the neck muscles are relatively tense, sitting for a long time the cervical spine feel strained people. Normally do this neck health exercises, can be active cervical joints, exercise the neck muscle group stretch function, enhance the neck muscle strength, maintain the natural elasticity of the soft tissue of the neck, correct the small joints of the cervical vertebrae tiny misalignment, restore or improve the physiological curve of the cervical spine and mechanical balance, etc., help to treat or prevent cervical spondylosis. Not for people Healthy people or people with cervical spine fatigue, often do “rice word exercise” has benefits, but for patients with cervical spondylosis, degenerative disc disease makes the cervical spine more fragile, the onset of excessive activity will accelerate the aging of the cervical intervertebral disc, so that the proliferation of bone stimulation of blood vessels and nerves, thereby aggravating the disease. In particular, the following four groups of people, especially need to pay attention to, do not blindly to do the “rice exercise”: 1, the elderly with spinal cord cervical spondylosis; 2, serious vertebral artery cervical spondylosis patients; 3, the neck rotation pain is more powerful; 4, hypertensive patients. Note: “Rice Exercise” is simple and easy to implement, and can be “stitched”, flexible exercise time, the amount of exercise varies from person to person. Generally feel head, neck and shoulders light and comfortable after the exercise. Especially when the elderly are doing it, the action should be as slow as possible, and the front and back should be slow and relaxed, so as not to rotate the position improperly and cause ischemia of the head and neck, thus causing fainting. People with cervical spine discomfort should not blindly imitate the “meter drill” and do not deliberately make the same movements as the coach. Take time to exercise the flexibility of the cervical spine to relieve sleepiness and pain is good. In addition, the “rice exercise” can play a cervical spine, soothing the role of the neck muscles, the prevention of cervical spondylosis has a certain effect. However, it does not mean that the “rice exercise” can treat cervical spondylosis. Therefore, in the early stage of cervical spondylosis such as cervical discomfort or cervical cervical spondylosis without cervical spondylosis, the pain can be relieved by “rice exercises”. When the cervical spondylosis is more serious, you need to be careful, it is best to do such neck health exercises under the advice of a professional doctor.