Long-term ambulatory workers, long-term play cell phones, also known as low-headed people. There will often be neck and shoulder muscle pain and discomfort, long-term poor posture is easy to cause hunchback and cervical spondylosis, affecting health and aesthetics. For the neck and shoulder pain caused by poor posture, reduce the time of low head, the main combination of work and rest. To relieve the pain, we need to reduce muscle tension and practice passive movements such as forward flexion, backward extension, left and right rotation, left and right lateral bending. The main thing is to stretch and relax the tense and stiff muscles from different directions. After warming up, you can practice back and forth shrugging movements, or chest expansion exercises, or you can practice the movement of holding the sky with both hands (palms facing upward, from the waist up to high over the head). Gradually increase the time and frequency of exercise, exercise requires correct posture.