Self-massage 1, lifting and kneading: sitting or standing, thumb and its four fingers forcefully lifting and kneading the muscles of the back of the neck, pinch up and then relax, from the top to the bottom, repeated 10-20 times. 2, press and knead: use the palm of the fish muscle or thumb belly to press and knead the neck muscles, from top to bottom, repeated 10-20 times, can alternate between the two hands. 3, point point: two thumbs point pressure or rub the back of the occiput under the Fengchi point or neck muscle pain point A is point. Medical gymnastics 1, left and right: sitting or standing, both hands crossed waist, head rotation to the left and right in turn, the action should be slow, the amplitude should be large, whenever the rotation to the maximum, pause for 5 seconds so that muscles and ligaments and other tissues are fully stretched and enhance muscle strength, alternating left and right 10-20 times. 2, rubbing the neck: the same position as before, two palms in turn rubbing the neck 20-30 times. 3.Shrugging: In the same position as before, straighten both arms, shrug both shoulders upward, rotate both shoulders backward and put them down, repeatedly for 10-20 times. 4.Elbow flexion and chest expansion: the same position as before, both arms flexed elbow, while the back vibration expansion of the chest, repeated 10-20 times. 5.Looking back at the moon: lie on your back and go to the pillow, or use a towel roll to pad the neck curvature to reduce the burden on the muscles, ligaments and joints of the neck, arms flat on the side of the body, legs straight. First, turn your head slowly to the right side, try to reach the right side of the entire auricle are attached to the bed, so that the neck muscles have the feeling of pulling. Then slowly turn your head to the left side and try to press the whole auricle on the left side to the bed, alternating between 10-20 times. Note that when turning the head, always keep the back of the shoulders against the bed, and do not lift up with the head and neck rotation. (1) For patients with hypertension, coronary artery disease and cerebral arteriosclerosis, the amplitude of the exercise should be small and gentle, and the amount of exercise should also be small. (2) Patients with severe pain in the acute stage of cervical spondylosis are mainly local braking, and exercise in the chronic stage or recovery period, and should adhere to exercise for a long time after the symptoms disappear to prevent recurrence. (3) The various exercises of the neck should be slow and adequate, and the rapid rotation of the head is prohibited.