Do head movements, back, left and right, turn around, translate, etc. Find the feeling of twisting your neck, find an angle, a right angle, and then put the two shoulder blades in the middle of a right angle. When your body can't move, try to move your neck and ears horizontally to find a corner feeling, and your eyes cooperate at the same time. Practice a few more times and you'll find the feeling.

Or stick to the wall sideways, completely stick one side of your body to the wall (feet, legs, arms, shoulders), try to make your face face to the wall for 20 seconds each time, repeat 10 times, and then change sides to practice. After that, you can put your hand on your shoulder and aim it at the mirror and try to move it.

2. Exercise more flexibility of cervical spine?

The method is: the neck and shoulder joint is flat and motionless, only the neck moves. Or stick your back on the wall or a high-backed chair to keep your shoulders still, then straighten your head and move your neck and practice several times.

Then try to practice without a backrest, move your neck, close your chin and hang your shoulders. The key is to find the feeling of the neck, make the head move, and sometimes you can hear the sound of bones moving. Shoulders droop at first, but don't be nervous, relax, then move your neck and stick to it slowly.

3. Cross your shoulders and press your shoulders hard.

Keep it still, then straighten your head and don't stretch your neck too tightly, so that you can practice slowly and effectively, or the fastest and most effective way is to sleep on (or lean on) a chair, with your whole body completely fixed on the back of the chair and only your head leaning on the armrest of the chair.

All this is to avoid shoulder movement, and then pay attention to not shaking your head. The last and most important step is to move your head and neck from slow to fast. When you move your neck, your eyes are also important. Raise your eyebrows and corners of your eyes and look at the direction of your swing.