Wear a special sports hat with heavy objects hanging on it, with your feet shoulder-width apart, your upper body leaning forward slightly, your back not hunched, and your hands pressing your knees. Bend your head forward, then use the strength of your neck muscles to lift your head up and back until you can't lean back any more, stop for a while, then control the weight with your neck muscles, and then slowly restore your head to the flexion position to relax your neck muscles. Then do it again. When doing movements, the upper body should remain motionless, only relying on the neck flexion and extension. Inhale when you look up and exhale when you bend forward.

Supine neck flexion and extension

Lie on your back on the bench with your head sticking out of the end of the bench, relax your neck muscles and let your head droop as much as possible. Then use the contraction force of the neck muscles to lift the head, keep the chin close to the chest, stop for a while, and then slowly fall back to relax the neck muscles. Then do it again. Don't leave your back on the stool when you do the action. Your head is lifted and drooped completely by the contraction force of the neck muscles, and the action should be slow and steady. Inhale when the head is raised and exhale when it is drooping.

If you want to improve the exercise effect, you can put heavy objects (small barbells or sandbags) on your forehead with your hands.

Another way: sit with your back against the wall and your head on the wall. Your head and body don't move, but your muscles contract, which is called isometric contraction of muscles, commonly known as "tension"; Or put your hands on the headrest, push your hands forward, push your head back to confront each other, and keep your head and neck still. During exercise, the neck muscles are kept tense for 3-5 seconds and relaxed for 3-5 seconds, 1 cycle, that is, 1 time. In this way, exercise 100-200 times a day, divided into 3-5 groups.

You can also lie on your back in bed, take off the pillow, push the bed backwards with the headrest, lift your shoulders and back for 3-5 seconds, and then relax your muscles. Put down the shoulder and back for 3-5 seconds for 1 cycle, so as to exercise the back muscles. At the same time, it can also effectively exercise the muscles of the back, which is also good for patients with chronic low back pain. Exercise 100-200 times a day, divided into 3-5 groups.

You can also lie prone on the bed, remove the pillow, hold your chest out, leave your head, neck and chest off the bed surface (commonly known as "Little Swallow") for 3-5 seconds, then relax your muscles, let your head, neck and chest rest for 3-5 seconds 1 cycle, and exercise 50- 100 times a day, divided into 3-5 groups. This kind of exercise is more laborious than the above two ways, which is difficult for some obese patients to complete. Patients can choose appropriate methods to exercise according to their actual situation.