The first section of the head and neck turn left and right: do it along with deep breathing, turn the head to the left when inhaling (about 90 degrees) and restore it when exhaling; turn the head to the right when inhaling (about 90 degrees) and restore it when exhaling. Repeat 6 times. The second section of forward flexion and backward extension: do it with deep breathing, inhalation of the neck forward flexion, the lower jaw close to the upper edge of the sternal stalk; exhalation, the neck backward extension to the maximum, repeat 6 times. Section 3 lateral flexion: Inhale with head flexed to the left and restore the head on exhalation; then inhale with head flexed to the right and restore on exhalation. Repeat 6 times. Section 4 extension: Inhale with the head stretched as far as possible to the left front, and restore the head on exhalation; then inhale with the head stretched as far as possible to the right front, and restore on exhalation. Repeat 6 times. Self-exercise gymnastics: do not do irregular head and neck wobble, so as not to cause not or injury. To follow the above action elements in a regular manner, the force slowly, not too hard, in order to achieve the effectiveness of prevention and treatment of cervical spondylosis.