1, lateral movement of the neck: First, keep the upper body straight and face straight ahead, then slowly tilt your head to the right shoulder position, and stay for 10 second after reaching the maximum, and then you can change the same movement on the other side. It should be noted that if you have difficulty turning your head, you can bypass the top of your head with your right hand and press it on your left ear to help you complete the action when your body leans to the right. If you lean to the left, you can change to the left hand.

2. Turn your neck: First keep your upper body straight, bow your head, and then rotate 360 degrees. It should be noted that first turn your head to the left five times, and then turn right five times. If you persist for five minutes, patients with cervical discomfort will feel dizzy when they rotate. You must move slowly at this time.

3. Raise your head and bow your head: After the upper body is straightened, lean your head back as far as possible, stay for 5 seconds after reaching the maximum, and return to normal posture. If you feel comfortable, you can continue to do the second and third groups, which can effectively exercise the muscles of the neck and back neck and avoid the stiff and sore head caused by long-term bow. When finished, you can lower your head as low as possible, stay for 5 seconds and then turn back to normal posture.

4. Stretching exercise to relieve shoulder and neck pain: You can do this stretching exercise when you usually have shoulder and neck pain or relieve stiffness symptoms. First, put your arms and shoulders close to your sides, keep your head still, and slowly move your shoulder joints forward. Each group can continue to do 10 times. When finished, lift the shoulder joint and draw a circle in the second half. This action is also 10 times.