Both hands are pressing the neck flexion and extension method Both hands crossed fingers, pressed at the back of the head, both hands press the head hard to make it bend forward and downward, while the neck is pressed hard against the confrontation, not allowing it to be easily pressed down, but gradually being pressed until the neck touches the clavicle handle. Then the neck forcefully lifts the head upward, while both hands forcefully press the head to prevent it from being easily lifted, but gradually lifted to the original position. Gradually, generally do 15-20 each time, and insist on practicing 1-2 times a day. Exercise precautions 1, the number and intensity of neck and back muscle exercise must be different from person to person, should be gradual, and can gradually increase the amount of exercise every day. If you feel soreness, discomfort and stiffness in the neck and back the next day after exercise, the intensity and frequency of exercise should be reduced appropriately, or stop exercising, so as not to aggravate the symptoms; 2, when exercising do not suddenly force too hard, this is a static training, you only need to slowly force on it; 3, the general principle: the amount of strength, gradual, appropriate until! Advice: exercise is very important, but more important is to avoid a long time in a state of flexion of the neck, sitting, standing should maintain the correct posture! Work for an hour should get up and move your muscles! Improper posture will lead to the loss of the physiological curvature of the cervical spine, laying the foundation for the occurrence of cervical spondylosis!