I recommend two yoga classes to help you relieve neck, shoulder and back discomfort and eliminate the fatigue of the day. 1, spinal torsion exercise: A. Sit up straight, straighten your legs forward, bend your right leg, and put your right foot on the root of your left thigh. B, exhale, the upper torso turns to the left, the left arm is retracted as far as possible, the right hand is extended forward, and the left foot is grasped. C. Turn your head to the right, look out of your right shoulder, breathe normally, keep this posture 10 to 20 seconds, let go of your right foot to recover, and swap left and right to redo this formula. Tip: When rotating, consciously twist from top to bottom according to the order of neck, chest and waist, and make the spine stand up with the neck. Benefits: Eliminate the congestion in the shoulders and neck, make the spine softer, and prevent backache and rheumatic pain in the waist. When you feel tired or nervous at work, you can practice this skill 1-3 times, which will make your mind clear and enhance your work vitality. 2. cobra pose's practice: A, at the beginning, lie on your stomach, put your hands beside you, put your legs together, and touch the ground on either cheek, completely relaxing. B. Turn your head so that your forehead is on the ground. Just tilt your head slowly with the muscles of your face and neck, and tilt your head backwards as much as possible. C, play the role of back muscles (don't use your hands), gradually raise your shoulders and torso, and slowly inhale, with your hands under your shoulders and your fingers facing each other. Push up slowly to keep your back up. As long as you feel comfortable, your navel should be as close to the ground as possible. Pull your head up and back, and straighten your arms. D, keep this posture 10-20 seconds, and breathe normally. E, exhale slowly, and gradually put the trunk back on the floor. Turn your head to one side, relax and do it twice. Tip: When lifting the trunk and back, you should start with the first vertebra at the top of the spine, and then lift it up, one by one. When recovering, the lower back and spine should be stuck down first, and then put down one by one until the chest returns to the ground. Benefits: It is helpful to treat all kinds of back pain and spinal injury, relieve constipation and correct women's menstrual disorders. But people with hyperthyroidism, intestinal tuberculosis, gastric ulcer and hernia should not do this exercise.