“Mouse hand”, “screen face”, “computer eye” may have heard of, but just a month ago, the European Spine Society said, “cell phone neck “has become a new generation of global diseases. The “cell phone neck” refers to: prolonged bowing of the head, neck tilted forward, looking at mobile devices such as cell phones, resulting in neck discomfort or cervical spondylosis. The adult head weighs about 5 kilograms, and when tilted to look at an electronic device such as a cell phone, it is usually at an angle of 60°. With gravity and leverage, the neck has to bear more than 25 kilograms of weight. This is equivalent to the weight of a 7-year-old child. Neck is the finest part of the human body, is also connected to the skull and trunk of the “lifeline”, if the cervical spine out of the problem, headache, shoulder pain, neck pain, and other ailments will arise. Six cervical spine “killer” long time low head or sedentary Suggestions: develop a healthy sitting and standing posture, reduce the time of low head, look at the cell phone can be placed in the direction of parallel with the line of sight. In addition, every 45 minutes of work, you can stand up and move for 5 minutes. Rough massage, or lead to neck ligament tear Suggestions: If only muscle tension, neck mild discomfort, appropriate massage can relax the muscles, promote the local metabolite dissipation. But if you have been diagnosed with cervical instability, disc herniation or spinal stenosis, do not massage, please seek medical attention as soon as possible. Do not sleep pillow or pillow is too high, will lead to neck ligament strain Suggestions: the appropriate pillow height should be the junction of the cervical spine and torso to maintain a normal physiological position, rather than too much flexion, too much supine or left and right skewed. If you wake up after sleep neck discomfort, dizziness, should be adjusted as soon as possible to replace the pillow. Sitting on a soft sofa, will lead to increased incidence of cervical spondylosis Suggestions: as little as possible to sit on a soft sofa, if you sit, but also try to sit straight. If you are really too tired, would rather lie down than nesting. Wear high heels, quickly increase the pressure on the vertebrae Suggestions: wear high heels, will make people’s center of gravity excessive forward shift, so that the pelvis tilted forward, so that the spinal curvature increased, the pressure on the vertebrae is very big, easy to cause damage. For a healthy spine, it is best to wear fewer high heels. If you want to wear, the heel is no more than 5 centimeters, and no more than 4 hours a day. Lie on the table to make up sleep, easy to lead to cervical deformation Suggestions: crawling to sleep will make the neck forward, contrary to the normal physiological curvature, over time it is easy to lead to cervical deformation, and cause cervical spondylosis. When making up sleep, it is best to lie down. If you can not, in front of the chest pad a soft cushion as a buffer, do not put the head directly pillow in the arm. Protect the cervical spine tips shrug shoulders to maintain a good standing posture, torso upright, shoulder blades naturally sink, exhale when the two shoulders upward, cervical spine slightly forward, feel the cervical spine on both sides of the muscle tightening. Hold for two seconds, slowly lower your shoulders. Repeat 20 times, after each group, to stretch the muscles, the neck to the sides to bend and stretch. Neck tilt Neck tilt is the opposite of the “head down” posture, can relax the back of the cervical spine muscles, stretch the front of the cervical spine muscles and restore their flexibility. Repeat 3 times to increase the range of motion using inertia, making the exercise efficient and safe. Head and Hand Strength This movement can enhance muscle strength, promote inflammation, reduce pain, restore muscle function, and enhance the stability of the cervical spine. Backward stretching: the fingers of both hands are placed behind the head, the arm is forced forward, the neck is forced backward, and the head and hand are more powerful. Lateral Comparison of Strength: One palm is placed on the side of the head, the arm and the neck are exerted more vigorously, and equal length contraction is made. Anterior flexion strength: both hands placed on the forehead, arm and neck flexion muscle groups to exert more force. Resistance to gravity muscle strength training: respectively, lying on the side, supine or prone on the side of the bed, respectively, to do lateral flexion, anterior flexion, front and rear stretching movements.