Bending exercise: Stand upright with your legs apart, shoulder width apart, hold dumbbells with both hands and put them behind your neck. At the same time, the front body leans back hard, and the legs should remain upright and inflexible. After a few seconds, repeated reset can exercise the cervical spine, relax it and enhance the strength of the wrist.

Bend your knees to practice standing upright, feet apart and bending your knees. Lean forward and keep your back straight. Hold the dumbbell with both hands and stretch it to your sides. At the same time, use your back strength to lift your hands up. This can relieve the pain in the spine and neck and enhance the strength of the back.

Stretch and practice standing, put your hands behind your head, then bend over and move to your chest, and then move to your back. Repeatedly, you can exercise the cervical spine and enhance the flexibility of the cervical muscles.