Simple exercise can strengthen and stretch the muscles of the neck, back and shoulders, maintain a good posture in daily work activities, and help people get out of the abnormal posture of leaning forward.

1. Chin-closing practice

This exercise activates and strengthens the deep muscles of the neck (anterior cervical muscles) and puts two fingers on the bottom of the chin. Gently fold your chin and retract your head. At the same time, keep your chin closed with your fingers. Hold for 3 to 5 seconds. Relax your neck. The target is repeated for 2~3 groups 10 times.

Note: Keep your eyes looking forward horizontally and feel your neck elongated or "pulled up".

2. Neck flexion (suboccipital muscle extension)

Put your chin away with two fingers of one hand. Put your other hand behind your head. Don't press your head hard, but press it gently with the weight of your arm. When you feel a stretch at the back of your neck, hold this position for 20 to 30 seconds. Repeat this stretch three times. Note: when you do this stretching, you should put your chin away.

3. Door frame extension

This stretching action can relax the chest, shoulders, elbows and hands to form a straight line with the door frame. Move forward slowly until you feel stretched. Hold this extended position for 20 to 30 seconds, and then return to the starting position. Repeat this stretching 2-3 times. Note: Don't arch your back when you do this stretch.

4. brug posture

This exercise can activate and strengthen the muscles of the lower back, including the middle trapezius and the lower trapezius. Sitting posture. Chin up, chest out, spine in the middle. Put your arms at your sides. Then pull your arm back and rotate it outward so that your thumb faces back. Hold this position for 5- 10 seconds, and then relax. The goal is 2~3 groups, each group 10~ 15 times.

5. Upper trapezius stretching

This will stretch the neck and upper back muscles (scalene and upper trapezius), which will become very tense for people with this kind of anterior neck syndrome. Keep standing. Put one hand on the other side of your head. Then bend your head to your shoulders. Gently press down your neck with your hand above your head and do a deeper stretch. Hold for 20-30 seconds and make 2-3 groups.

Exercise should be gradual.

Exercise step by step to avoid muscle fatigue. Do a set of exercises first, and then slowly increase the number of repetitions as the muscles get stronger. Once your muscles are tired, you are likely to return to your bad posture.

Changing head posture requires persistent practice and perseverance, which may require a lifetime of self-reminder. All efforts are regarded as an investment in future health and good posture.