Currently, there are more and more people with “low heads” and neck and shoulder pain. For neck and shoulder pain caused by cervical degeneration and fasciitis of the collar and back muscles, conservative treatment is the first choice for early treatment of the lesion, but the stressful lifestyle makes it impractical for most patients to spend weeks on traction, physical therapy, massage, etc. The next step is to teach you the seven movements of the cervical spine health exercise, why the seven movements? To teach you the movements, it must be simple and practical! So that you can see and understand, a learning will, as long as you adhere to, must work! The first style, double palm rubbing neck with the left hand rubbing the neck, up and down 8 times, and then start to pinch the back of the neck, and then change the right hand. The second pose, look left, look right, turn left 90 degrees and hold for 3 seconds, then turn right and stay for 3 seconds. Do two 8 beats. The third pose, back and forth head nod Extend your neck forward for 3 seconds, then tilt it back and stay for 3 seconds. Do two 8-beats. The fourth pose, rotate the shoulders and neck, place both hands on both sides of the shoulders, palms down, rotate both arms from back to front 20-30 times, then rotate from front to back 20-30 times. The fifth pose, head and hands resist each other. Cross your hands tightly against the back of your neck, force your head and neck, head and neck backward, resist each other 5 times. Do it in between work, colleagues do not think your movements strange, but also think you are thinking about the problem! Sixth style, look up at the palm (hands to the sky) hands up over the head, palms up, look up at the back of the hands for 5 seconds. The seventh form, lifting the shoulders and shrinking the neck Slowly lift the shoulders, shrink the neck down as far as possible, stay for a moment, slowly relax the shoulders down, the head and neck naturally extend, restore the natural, then sink the shoulders down, pull the head and neck upward, stay for a moment, relax the shoulders, and exhale naturally. 8 times. Note: 1. When practicing, you should concentrate on your mind and carefully experience the feeling of the neck to ensure that the exercise is safe and effective. 2, the amplitude of the exercise should be measured, starting from low difficulty, gradually increase, to the corresponding tissues have a sense of pulling but does not cause pain is appropriate to avoid strains or other accidents. 3, the intensity of the exercise should be increased gradually according to their own physical strength or body feeling, to avoid overexertion causing injury or aggravating symptoms. The actual practice should be tried from a short time, a small number of times, the degree of fatigue to the end of each exercise with muscle soreness, fatigue, the next day after rest can be fully recovered as appropriate.