1. The upper body should keep the neck upright to support the head, the shoulders should droop naturally, the upper arms should be close to the body, and the elbows should be bent at 90 degrees. When operating the keyboard or mouse, try to keep the wrists in a horizontal position. , the midline of the palm and the midline of the forearm should remain in a straight line. Keep your lower body straight, your knees naturally bent at 90 degrees, and maintain a sitting position with your feet on the ground. 2. You must choose an ergonomically designed desk and chair, use a special computer chair, and follow the "three right angles" when sitting on it: the first right angle is formed by the knee under the computer desk, the second right angle is formed by the thigh and back, and the second right angle is formed by the arm. Form a third right angle at the elbow joint. Lean your shoulder blades on the back of the chair, lower your shoulders, and keep your chin away from your neck. Keep your eyes level with the center of the computer screen. It is best for the seat to have a supportive backrest and armrests and be able to adjust the height. 3. Fly a kite: When flying a kite, hold your chest up, head up, and look left and right. This can maintain the muscle tension of the cervical spine and spine, maintain the elasticity of ligaments, and the flexibility of spinal joints, which is conducive to enhancing bone metabolism and enhancing the compensatory function of the cervical spine and spine. , it does not damage the vertebral body, but also prevents the degeneration of the vertebrae and ligaments. It is really a good method left to us by our ancestors to prevent and treat cervical spondylosis. 4. Swimming: Because the head is always raised when swimming, the neck muscles and psoas muscles are exercised, and there is no burden on the person in the water, and it will not cause any damage to the intervertebral disc. It can be regarded as a relatively comfortable exercise for the cervical spine. way. 5. Take a 5 to 10 minute break every hour when using the computer, do soft exercises or local massage, and develop regular exercise habits. Perform stretching and muscle strength training for shoulders, neck, and upper limbs to increase flexibility and muscle strength. 6. The computer must be placed at an appropriate height. Install the center of the computer screen at the same level as the operator's chest. It is best to use an adjustable chair. There should be enough space to stretch your feet, with your knees naturally bent at 90 degrees, and keep your feet on the ground. Do not cross your feet to avoid affecting blood circulation. 7. Keep an appropriate distance between your eyes and the monitor. The eyes and the computer monitor form an angle that looks slightly downward at the screen, which can relax the neck muscles. 8. Soothing gymnastics A: Basic posture: Before each training exercise, stand naturally with your eyes leveled, your feet slightly apart, shoulder width apart, and your hands hanging down naturally. Relax your whole body. B: Lean forward and back: Put your hands on your hips, first raise your head and lean back, inhale at the same time, look at the sky, stay for a moment; then slowly lower your head to the front chest, exhale at the same time, look at the ground. When doing this action, keep your mouth closed and keep your lower jaw as close to your chest as possible. After staying for a while, repeat it up and down 4 times. The gist of the movements is: stretch, relax, and slow, so as not to feel uncomfortable. C: Rotate left and right: With hands on hips, first slowly turn your head to the left, while inhaling into your chest to straighten the right side of your neck, stay for a moment, then slowly turn to the right, and exhale at the same time to stretch your left side of the neck. After straightening, stay for a moment. Repeat this alternately 4 times. D: Shoulder raising and necking: Before doing the exercise, stand naturally with your eyes looking straight, your feet slightly apart and parallel to your shoulders, and your hands hanging down naturally. During the movement, slowly lift the shoulders and retract the neck as much as possible. After staying for a moment, slowly lower the shoulders in a relaxed manner, and naturally extend the head and neck to restore it to nature. Then sink the shoulders with force, pull and stretch the head and neck upward, and stay. After a while, relax your shoulders and exhale naturally. Pay attention to inhaling slowly while contracting and extending the neck, holding your breath when staying, and trying to relax the shoulders and neck as much as possible when relaxing the shoulders. After returning to the natural position, repeat 4 times. E: Swinging left and right: Before doing the exercises, stand naturally with your eyes leveled, your feet slightly apart, parallel to your shoulders, and your hands on your hips. During the movement, the head slowly tilts to the left, so that the left ear is close to the left shoulder. After staying for a while, the head returns to the neutral position; then tilt the head to the right shoulder, and the right ear should also be close to the right shoulder. After staying for a while, return to the neutral position. Median. Repeat this left and right swing 4 times. You need to inhale when the head swings, and exhale slowly when returning to the neutral position. When doing exercises, the shoulders and neck should be relaxed as much as possible, and the movements should be slow and steady.