This kind of exercise can enhance the elasticity of shoulder and neck muscles and enhance muscle strength, including three actions.

One method is: cross your hands and fingers, straighten your arms outward, put down your arms, bend your back hard, straighten your hands as far back as possible, stay as far away from your body as possible for five seconds, then relax and repeat for five times.

Action 2 Search: After crossing your hands, lift your arms upward and feel the force of the muscles around the scapula (that is, the upper back muscles), stay for five seconds and repeat five times.

Action 3: Put your hands behind your neck. First, pull your right hand to your left ear with your left hand. When the chest feels involved, pause for 5 seconds, and then pull your left hand to your right ear with your right hand. The same method was repeated five times before.

Second, stretch and relax your shoulders.

Professionals point out that this method can relax shoulder and neck muscles and promote blood circulation.

One action: turn your neck. When you are sitting or standing in a chair, relax your upper body and stand up without moving your head. When you feel your neck stretched most tightly, stay for five seconds, let your neck slowly turn left to make it turn to the maximum, then stay for five seconds, then slowly return to its original position, stay for five seconds, and then turn your neck to the right in the same way, stretching your neck back and forth, not too fast.

Action 2: Around the shoulder. Hands droop naturally, shoulder muscles relax, head does not move, shoulders are raised, shoulders lean forward, turn forward five times, turn back five times, and repeat five times.

Third, acupoint massage dredges meridians.

According to experts, pressing acupoints can regulate qi and blood, dredge meridians and relieve pain. This paper introduces the massage methods of Fengchi point and Jianjing point.

Jianjing point pressing: Jianjing point is mainly used to treat cervical spondylosis, shoulder and back pain, upper limb weakness and so on. Press the left index finger and middle finger, press the left shoulder well point with the right hand for five minutes, and then press the left shoulder well point with the right hand for five minutes. The strength should be even, and there will be a feeling of local pain when pressing. Once every morning and once every night.

Massage Fengchi point: Fengchi point is mainly used to treat neck pain, headache, dizziness, tinnitus and so on. When pressing Fengchi point, put your hands behind your ears, press the point with your thumb pulp for ten seconds, rest for five seconds, and press both hands for three minutes at the same time. Pay attention to the uniform force, and pay attention to the feeling of acid swelling at the pressing part. Once every morning and once every night.