The first method of neck calisthenics is to rub "Fengchi point". Put your hands on the "wind pool" point located in the lower depression behind the mastoid process (behind the ear protrusion), between the mastoid process and trapezius muscle, and put the other four fingers on both sides of your head respectively, and press 1 -2 minutes slightly, which is better for the feeling of acid swelling behind the pillow. The second is to mention the "shoulder well" point method. Hold the cervical vertebrae and acromion with one or both hands. On the "Jianjing point" on the upper edge of trapezius muscle, you can alternately exert your strength with both hands, that is, when the left hand is lifted, the right hand is relaxed; When lifting with the right hand, relax with the left hand, or lift at the same time, 5 times each-10 times. The third method is neck kneading. Knead 3 -5 times along sternocleidomastoid muscle with thumb and forefinger, then cross your hands and knead 3 -5 times from the outer edge of trapezius muscle on the lower side of occipital bone to Dazhui with both thumbs. The fourth is the method of pinching the neck. Hands crossed behind the neck, from top to bottom, from light to heavy, and then from heavy to light, repeatedly press the neck muscles for 3 -5 times, so that there is a fever locally. The fifth is the knocking method. Hold an empty fist, alternately pat and knock on the neck, shoulders and back, and repeat for 3 -5 times, taking the stretching of bones and muscles as the degree. Every exercise should be slow and gentle, step by step, and avoid being fast, fierce and fierce. Moreover, this method is only suitable for preventing health care and relieving neck fatigue. Patients with symptomatic cervical spondylosis must take scientific and reasonable treatment methods under the guidance of doctors. Back calisthenics For the above-mentioned patients with back diseases aged 35-55, the European Committee for the Prevention of Back Pain has formulated a set of back calisthenics: 1. Increase the strength of the lower abdomen: lie on your back and lift your legs until your thighs are perpendicular to your abdomen. The calf should be at right angles to the thigh. Lift your thighs vertically as far as possible until your hips are slightly off the ground, but your back can't leave the ground. 2. Pull down your back; Lie flat, bend your knees, hold your knees tightly with your hands and move to your shoulders. Put your head on the ground. This will stretch the waist. After a short rest, repeat this action. 3. Stretch your back: hold the ground with your hands and knees. Keep your left arm and right leg (or right arm and left leg) straight horizontally at the same time, keep this posture for 5- 10 seconds, and then retract your hands and feet. Keep your body still. Then do it on the other side. 4. Pull the hip muscles: lie on your back and lift your legs. Put one leg on the other. Hold your thighs with both hands, and pull your knees and feet in the direction of your chest until your hips and thighs feel pulled. Hold this position 10 second. Repeat this action. 5. Exercise shoulder muscles: kneel down, land on your knees, and bow your head until a double chin appears. Lift your arms to both sides, then bend your forearms behind your head so that your elbows are at right angles. Then pull your head, hands, elbows and upper arms down to your waist and abdomen and keep your muscles tense for a few seconds.

There is also a set of simple pictures of back aerobics, with arms straight, abdomen and legs kneeling at 90 degrees on the ground. Bow back 10 second.

The left leg bends forward without touching the ground. Lift your left leg and lift it straight back.

The body returns to the initial state, and the neck is straight with the body.

Waist aerobics 1. Stand on the ground with your hands akimbo and your legs apart. First, twist the waist from left to right to turn the body, then turn the body from right to left, and turn it left and right for 20 times.

2. Stand on the ground with your legs apart and your waist bent forward. Touch the left leg with the right hand first, and then touch the right leg with the left hand, each time 10.

3. Stand on the ground with hands akimbo, first make the waist change forward, then bend the waist backward, and then bend to the left and right respectively, bending five times in each direction.

4. Lie on your back, bend your knees to your chest and open your arms left and right. Turn the trunk to the right, land on your right knee, and keep your arm still; Turn your torso to the left, your left knee touches the ground, and your arm stays still. Repeat 10 times.

5. Lie on your back, with your palms supporting your pelvis, your lower body and waist, your toes straight, and your back, head and arms touching the ground. The left and right feet bend alternately to the head, and the knees are not allowed to bend. Do it continuously 15 times.