The greatest challenge for human health in the 21st century is to improve the quality of life, and health will become the most important prerequisite for people to enjoy life. Medical research shows that the life expectancy of a person should be more than 120 years, and spinal problems can shorten the life expectancy by 1/3. Therefore, the spine is also known as the “second lifeline of the human body. Information shows that spinal health has affected the quality of human survival, many people in their 30s and 40s or even 20s and 30s began to appear dizzy, arm numbness, stiff neck, back pain and other symptoms, one of the important reasons for these symptoms is the problem of the spine. Therefore, spinal disease has become a human health problem that cannot be ignored. Spinal disease manifests itself in the form of cervical spondylosis, which is the most common. Cervical spondylosis is a syndrome of a series of clinical symptoms and signs caused by late changes in the intervertebral discs of the neck, aggravated by strain or wind, cold and dampness (including throat infections), resulting in imbalance of dynamic and static forces in the neck, resulting in disc herniation (or bulging), ligament calcification and osteophytes, which stimulate or compress the muscles, nerves, spinal cord and blood vessels of the neck. The clinical manifestations of cervical spondylosis are very complex, and if the symptoms and signs of each type of cervical spondylosis are combined, there can be abnormal manifestations from the head and chest, to the legs and feet, and from the skin to certain internal organs. According to statistics, the incidence of cervical spondylosis in China has been increasing in recent years, and its incidence increases exponentially with the growth of different age groups. The survey shows that about 7-10% of people in the country suffer from cervical spondylosis, and some scholars in a survey of 2,000 samples, the incidence rate is as high as 12%. The 2002 “Report on the Current Situation of Cervical Spine Development in China’s Youth” shows that more than 80% of our youth have a subhealthy cervical spine. Studies have shown that many factors, such as long hours of ambulatory work and use of computers, driving, high pillows and soft beds, make people maintain a single posture for a long time and fatigue the muscles and ligaments, thus accelerating the occurrence of cervical spine diseases. For the treatment of cervical spondylosis, most medical experts tend to prefer conservative treatment. There are many types of conservative treatments, including: internal medication, traction, physical therapy, massage, acupuncture, medical gymnastics and so on. Among them, medical rehabilitation gymnastics is an important tool to consolidate the effect of treatment and prevent recurrence. Medical gymnastics can strengthen the strength of the neck and shoulder muscles and maintain the stability of the cervical spine by exercising the muscles of various parts of the body on the one hand; on the other hand, it can improve blood circulation in the neck, promote inflammation and reduce pain. Even if you don’t have cervical spondylosis, the usual practice can play a preventive role. Professor Shi Qi, a lifelong professor of Shanghai University of Traditional Chinese Medicine and a famous Chinese medicine doctor in Shanghai, has devoted himself to the treatment and rehabilitation of cervical spondylosis and has confirmed through years of clinical experience and scientific research that the balance and stability of the normal human cervical spine is maintained by both the static balance system and the dynamic balance system. The static balance includes the vertebral body, accessories, intervertebral disc and connected ligament structures, which are endogenously stable; the dynamic balance mainly refers to the activities and regulation of the muscles of the head, neck, collar and back. Chronic injury and other factors cause exogenous (head, neck and collar muscles) instability in the neck, and the cervical dynamic balance system is firstly damaged, and further leads to endogenous instability (disc herniation, vertebral small joint disorder, vertebral instability, etc.), and the destruction of the static balance system occurs, and further aggravates the dynamic imbalance. Therefore, cervical spine dynamic and static force imbalance is the main cause of the occurrence and development of cervical spondylosis. On the basis of these studies, Shi proposed the prevention and treatment idea of “restoring the balance of the spine” and compiled the clinical characteristics of the Shanghai Wang’s Martial Arts Injury Department, thus creating the “Neck and Shoulder Health Exercise” for the prevention and treatment of cervical spondylosis. After the successful recording with the Propaganda Department of Shanghai Municipal Committee and Shanghai TV Station, the gymnastics has been widely promoted in Shanghai communities and has achieved good results, and was awarded the third prize by the Ministry of Radio, Film and Television in 2001. The specific operation of the gymnastics is as follows. Preparatory actions: feet naturally apart and shoulder width, the whole body as far as possible to relax, even breathing; wash face: hands palms on both sides of the nose, from the bottom up, from the inside out, around the whole front to the ear, massage 12 times; comb hair: both fingers slightly bent, fingertips force from the front to back comb hair. From the top of the forehead backward to the occipital area. From the sides to the back of the head. Comb along the top of the auricle to the neck, 3 times each; Ear lifting: squeeze and knead and pull on the upper, middle and lower part of the ear chakra 12 times each; Neck rubbing: first rub the head and occipital area with the palm of the left hand, then the top, and finally the large vertebrae, 12 times each, then change the right hand and do 12 times each; Neck spinning: rotate the neck in the following order, head up – restore – head down. Left turn – restore – right turn, left back above – restore – right front below, right back above – restore – left front below, the above action is shaped like “rice The above actions are shaped like the word “rice”, also known as “rice exercises”; press waist: feet naturally separated, stand straight, palms of both hands on the waist, first from the inside out around the kidney point massage 12 times, and then from the outside to the inside massage 12 times; turn waist: hands cross waist, clockwise rotation of the waist and back 12 times, and then counterclockwise rotation 12 times. Knee grinding: legs together, slightly bent, hands palms pressed on both knees, first clockwise and then counterclockwise, knee circle rotation each 12 times; squatting hip: two feet naturally separated, knees slightly flexed, palms opposed, the idea of the two hands heart with a sense of gas, slowly squatting up each 12 times; Mo Sanjiao: left hand palm pressed on the back of the right hand, clockwise massage chest, upper abdomen (stomach and epigastric region), lower abdomen (under the umbilicus) each 12 times ; exhale: feet naturally apart, hands palms down, slowly lift to a height above the head, while inhaling, then inward elbows, bring the hands close to the shoulders, the idea of drawing gas upward to the top of the head and then along the cervical vertebrae, thoracic vertebrae to the Dantian (umbilicus), hands palms forward push (with exhale), push to 1/3 of the place, a loud roar (hands with force forward push, elbows straight) to achieve the effect of exhaust. Repeat 6 times; conditioning limbs: the left hand to pat the right arm, from the upper arm down to the hand, so that the front, middle and back three directions each 3 times, and then the right hand to pat the left arm each 3 times, and then the left hand palm pat right shoulder, and then the right hand back pat left shoulder, while the left hand back pat right waist, each 3 times, and finally step in place, try to raise the knee, flex the hip, the upper limbs in line with the front and back coordinated swing, a total of 12 times. In the above medical gymnastics, the gong methods of washing the face, combing the hair and lifting the ears at the beginning are traditional Chinese medicine health care methods. Then, we use neck rubbing and neck turning to massage the skin meridians in the cervical region to unblock and regulate the flow of qi and blood and improve the local physiological pathological environment; at the same time, we perform the “rice exercise” for the neck to strengthen the muscles, increase the mobility of the cervical spine, improve the relationship between the volume and content of the spinal canal, and thus increase the tolerance of the spinal cord and nerves to changes in the spinal canal. The next step is to hold the chest, press the waist, and press the back. Next, by holding the chest, pressing the waist, squatting the hips and grinding the knees and other methods act on the corresponding joints of the chest, waist, hips and knees, not only to improve the function of local joints, but also to influence the regulation of the whole body’s qi through local regulation. Finally the twelve characters of gongfu can improve the local state and also be able to regulate the overall qi and blood running through the Mo Li San Jiao, the exhalation of the old and the regulation of qi and blood closing. When performing medical gymnastics exercises, it should be noted that the exercise method varies from person to person and should be performed under the guidance of a doctor, and never exercise blindly. At the same time, medical gymnastics is not applicable to patients with spinal cervical spondylosis. Health is beauty, vitality is charm. “Exercise an hour a day, healthy work for fifty years, happy life for life”, let us act together, take care of our spine, take care of our health, let a healthy life from the spine.