Exercise neck, shoulder and waist square dance for 30 minutes.

1. Exercise: In addition to swimming, walking slowly, flying kites, playing Tai Ji Chuan and doing broadcast gymnastics, you should also do neck exercises anytime and anywhere, that is, rotate your neck in all directions, mainly by looking back and pulling;

2. Activity: Don't stare at the computer screen for a long time. Get up every 45 minutes to move your limbs and look at the distance.

Playing mahjong is several times more harmful to the cervical spine than using a computer. Because playing mahjong pays attention to winning or losing, it ignores the tension and fatigue caused by excessive neck flexion for a long time, and often stays up late;

3. Pillows: Pillows should not be too soft or too hard. People will change a variety of sleeping positions during sleep, so you should choose pillows that can change height with different sleeping positions, such as buckwheat skin, mung beans, soybeans and other pillows that are not very porcelain.

A pillow with suitable hardness can support the head, shoulders and neck that conform to the physiological structure of cervical vertebra at any time, otherwise you will feel very tired when you get up the next day;

4. Sitting posture: adopt appropriate posture and posture when working: the thigh surface is parallel to the ground, the elbow is parallel to the desktop, and the line of sight is parallel (such as the computer screen is parallel to the eyes);

5. Keep warm: pay attention to keep the neck and shoulders warm and cold to prevent soft tissue inflammation;

6. Mentality: Keep a good attitude and avoid mental stress.