Cervical spondylosis is a common disorder in spine surgery. Normal degeneration and aging and the influence of poor posture are important causes of the development of cervical spondylosis, where poor posture often refers to head down. With the popularity of electronic products and changes in people’s living habits, the incidence of cervical spine has become increasingly high and younger. The normal cervical spine accelerates degeneration under the influence of bad posture, which is manifested by dehydration of the intervertebral disc, straightening of the physiological curvature of the cervical spine, proliferation of bone redundancy at the edge of the vertebral body, rupture of the fibrous ring, protrusion of the nucleus pulposus, and finally compression of the spinal cord and nerve roots, resulting in irreversible pathological changes of the cervical spine. There are various manifestations of cervical spondylosis, but in general, it can be divided into two categories: the first category: for those who only have cervical spine degeneration without nerve compression or light compression, the main manifestations of this category of patients are soreness, stiffness and pain in the neck, shoulder and interscapular area, occasionally accompanied by dizziness, and the symptoms are obvious after long-term head lowering, but can be relieved after rest. Patients in the second category have nerve root and spinal cord compression, specifically pain, soreness, numbness and pins and needles in both upper limbs, and in severe cases, muscle atrophy, unstable holding, inability to fasten buttons and write, etc., and often combined with weakness in both lower limbs, walking on cotton, and even unstable walking, spastic gait, incontinence, etc. The first group of patients and some of the second group of patients can improve the symptoms and reduce the number of episodes through medication and neck muscle training, and the following methods of neck muscle training are introduced: 1. For patients who need to work in front of the computer for a long time, accounting and other patients, long-term low head movements are likely to lead to cervical curvature straightening, osteophytes. The head-up training is an effective preventive and therapeutic measure, and the main points of the action are as follows: (1) Head-up degree: the person sits on a chair, raises his head until he can see the ceiling, and then fixes it. Some patients only look upward with their eyes, but do not lift their heads or do not lift their heads sufficiently. This incorrect movement can lead to the loss of the therapeutic and preventive significance of head raising training. (2) Frequency of head lifting: It is appropriate to lift the head for 1-2 min every half hour. By raising the head, regular relaxation of the muscles at the back of the neck, reduce the pressure on the intervertebral disc, can reduce the pain caused by muscle fatigue and slow down the progress of disc degeneration. 2, swimming training swimming is an effective way to train the neck muscles, with non-invasive, effective and other characteristics. The regular contraction and relaxation of the back of the neck and lumbar back muscles during swimming and gas exchange can make the neck muscles get sufficient training. Whether it is breaststroke, freestyle, or various fancy swimming, it can achieve the training effect. Among many swimming styles, breaststroke is the most effective, freestyle is the second most effective, and backstroke is the worst. If you insist on swimming 1-3 times a week, about 1-1.5h each time, you can effectively improve the symptoms of neck pain and reduce the number of episodes after 3 months, which can help to maintain a good living condition. Swimming training can partially correct the cervical curvature and slow down the degeneration process after 6 months of insistence. 3, improve living habits, away from cervical spondylosis Low head is a high factor in accelerating cervical spine degeneration, cervical spine biomechanics research found that when the cervical spine is in a flexed position (low head), the internal pressure of the intervertebral disc is significantly higher than the functional position and posterior tilt position. Long-term look at the computer, cell phones and other electronic products, desk chair is too high, lying on the sofa to watch TV, etc. are low head movements. Resting with a pillow higher than the width of one’s hand can also cause the cervical spine to be in a flexed position, thus accelerating degeneration. Therefore, changing long-term head-down habits and proper neck muscle training can effectively inhibit the development of cervical spondylosis. Finally, we remind all patients that when they have obvious symptoms of neck discomfort and spinal cord compression, they should consult a doctor in time to find out the cause and severity of the disease and take effective preventive and therapeutic measures in time to avoid delaying the disease.