Modern people have to face a stressful life and heavy work pressure every day, and under the accumulation of time, the body is prone to a variety of problems. The most common one should be the shoulder, neck and back pain symptoms caused by insufficient exercise, long-term poor posture and other factors, especially for office workers sitting at their desks every day, facing the computer screen all day, hands constantly tapping the keyboard, over time, whether it is the shoulders, neck or wrists, will produce stiffness, soreness. There is a correlation between bad posture and neck pain, so it is quite important to maintain a standard sitting posture in shoulder and neck health care. The ideal posture is to sit with the chin slightly tucked in (like a gentle nod of the head), the head moved back without extending the neck, and the cervical vertebrae kept in a forward convex curvature; while the shoulder joints, lumbar vertebrae and the femoral trochanter (the prominence of the upper thigh side) are naturally kept vertical to the ground. In this way, the alignment of the body bones and the distribution of body weight is the most balanced, but also so that the muscles and ligaments around the crest can be maintained in the most energy-efficient way to maintain stability and reduce the damage caused by fatigue. 4 ways to make it easy to relieve 1, ants climbing the wall The patient stands facing the wall, feet open and shoulder width, hands simultaneously force along the wall slowly up alternately crawl, the healthy side drives the affected limb as high as possible, to the maximum limit of pain tolerance, a mark on the wall, and then slowly put back down, repeatedly, gradually increase the height, so repeatedly. 2, inverted back Guanyin patients stand naturally, feet open and shoulder width, the affected upper limb in the back in an internally rotated and backward posture, the healthy side of the hand holding the affected hand or wrist, and gradually pull to the healthy side and upward to do pull – pause – pull – pause, to the maximum pain tolerance, and then slowly put back to the original place, and so repeatedly. 3.Nezha haunting the sea Patients stand naturally, feet open slightly wider than shoulder width, bend 70°~90°, both upper limbs naturally hang down and relax, then alternately do upward and backward extension, the healthy side drive the affected limbs gradually increase the angle to the maximum limit of pain tolerance, then slowly put back to the original place, gently shake both upper limbs, so repeatedly. 4.Autumn wind sweeping leaves Patients stand naturally, feet open slightly wider than shoulder width, bend 70°~90°, both upper limbs naturally hang down and relax, then alternately do left and right swing, the healthy side drive the affected limbs gradually increase the angle to the maximum limit of pain tolerance, then slowly put back to the original place, gently shake both upper limbs, and so on repeatedly.