1. Looking at the sky and the ground: When looking at the sky, head back to the limit, and when looking at the ground, the lower jaw should be as close as possible to the chest. Repeat 10 times.

2. Turn left and right, turn your head slowly to the left or right, and look at your shoulders as much as possible (don't push too hard). 10 times in a row.

3. Left and right flexion: Bend slowly from left to right, with your ears close to your shoulders and your shoulders still. Repeat 10 times from left to right.

4. Draw a circle with your head from right to left, and do the limit in each direction, straighten the neck muscles as much as possible, and repeat 10 times.

Precautions during exercise:

1, slow, exercise as slowly as possible to prevent dizziness and headache.

2, loose, the neck muscles must be relaxed during exercise, try not to exert force, so that all joints of the muscles are stretched, promoting blood circulation and accelerating rehabilitation.

3, quiet, eliminate distractions, concentrate on practice, and feel comfortable, which has a good regulatory effect on physical and mental health.

4, perseverance, exercise should be persistent, three times a day, each time to do what you can, self-care massage after practice, such as pinching, pressing Fengchi point, Dazhui point, Shoujing point, will have satisfactory results.