Avoid bad living habits and looking down at mobile phones for a long time in the usual work process. Get up and exercise in front of the computer 1~2 hours to avoid shoulder and neck pain. After soreness occurs, you can massage properly to relieve and relax stiff muscles, but massage alone is not enough. Only by strengthening the training of cervical joint stability can we treat both the symptoms and root causes. I recommend a very practical one that can improve the overall flexibility of the spine, that is, cat stretching in yoga, which can also relieve muscle stiffness by stretching or flexing the spine one by one with breathing.