In daily life, many people often feel neck and shoulder pain, stiffness, numbness in the upper limbs, sometimes dizziness, limited head movement, and even panic, chest tightness, which seriously affects work and study, and the diagnosis of “cervical spondylosis” can be obtained from doctors. What is cervical spondylosis? Cervical spondylosis refers to a chronic recurrent disease of the middle-aged and elderly characterized by a series of symptoms of the nerve roots, spinal cord, sympathetic nerves, blood vessels and joints and muscles of the neck and shoulder due to hyperplasia and deformation of the intervertebral disc, vertebral body and small joints, etc. in the process of physiological degenerative changes, under certain circumstances, and irritation and compression of the peri-vertebral soft tissues. In addition to serious cases to seek medical treatment, in general, you can use the correct posture, adhere to do neck health care exercises to reduce the recurrence of this disease, now the neck exercise health care exercises introduced to the majority of patients, hope to receive good results. 1.Massage and relax the neck: press the scalp with five fingers of both hands, massage from front to back, make the scalp feel sore and swollen, repeat 1-20 times, and use the palm of the thumb and four fingers to grasp the neck muscles relative to each other, from the neck to the shoulder 15-20 times. 2.Shoulder exercise: relax your neck, keep your head in the middle position, slowly lift both shoulders upward as much as possible, maintain for 5 seconds and then relax, repeat 15-20 times. 3.Movement of neck: do head and neck forward flexion, backward extension, left and right rotation movement, ask the shoulders to relax, head movement should be slow, after each direction movement, head should return to the middle position, repeat 15-20 times. 4, exercise to enhance the strength of the neck muscles ① exercise of the front muscle group: put your hand on your forehead and apply pressure (medium), head forward against this pressure, last 8 seconds and then relax, repeat 6-10 times. ② Exercise for the posterior muscle group: cross your hands behind the pillow, apply pressure (medium), head backward against this pressure for 8 seconds and then relax, repeat 6-10 times. ③Exercise of left and right muscle groups: put the left (right) hand on the left (right) side of the face and apply pressure, head slowly bend to the left (right) side against this pressure, last 8 seconds and then relax, repeat 6-10 times. ④ Exercise of rotating left (right) muscle group: left (right) hand on the left (right) side of the face and apply pressure, slowly rotate the head to the left (right) side against this pressure for 8 seconds and then relax, repeat 6-10 times.