During the holiday season, people are busy playing mahjong, watching TV and movies, playing online games or driving and other types of activities, but if the time is too long often appear head and neck soreness, shoulder and back stiffness, waist tightness and leg numbness and other phenomena. This is mostly due to sitting and lying posture caused by improper neck, shoulder, waist and leg pain in the early discomfort, at this time, if you can timely self-exercise regulation and massage, generally can be relieved or improved. The purpose of self-exercise regulation is to adjust and restore the physiological curvature of the neck, shoulder, waist and leg joints, loosening the squeezed muscles, ligaments, fascia, nerve roots, joint capsule and blood vessels, and promote the smooth flow of qi and blood. First, self-regulation action essentials are the following points: 1, the body upright, two feet shoulder width apart, hands across the waist, thumbs on both sides of the waist and spine (above the belt) head and neck back, eyes to the sky, belly forward, back and forth a few times. 2, upright face the wall, hands up, toes, tiptoe, tiptoe with strength, repeated many times. Second, self-massage is mainly rubbing and pinching the neck, shoulders, waist and knees, action points have the following steps: 1, the neck with the palm of the hand across the rub, the left hand to the right back and forth across the rub, the right hand to the left back and forth across the rubbing back of the neck. 2, full palm pinch the back of the neck on both sides of the muscle, from top to bottom, alternating between right and left hand. 3, full palm pinch shoulder deltoid muscle, upper arm triceps, a tight a loose, repeated many times; and then the palm of the hand upright, palm strike neck and shoulder junction, the left hand palm strike right shoulder, the right hand palm strike left shoulder, left and right shoulder alternately. 4, standing, both hands as empty fists, hands back stretching and bending, while hitting the waist and back on both sides of the spine, sacroiliac, hip ring jumping place, up and down back and forth many times. 5, seated, both hands make empty fists, little finger fist eye light pounding knee joints up and down, left and right inside and outside parties. As self-movement regulation and self-massage can also play a certain role in soothing the tendons and activating the blood, dredging the meridians and collaterals, the role of qi and veins, so through simple self-regulation can feel muscle relaxation, joint flexibility, so that people’s spirits are uplifted, and at the same time can eliminate fatigue, alleviate discomfort, and protect the neck, shoulder, waist and leg joints have a positive effect.