The cervical
Exercises should begin with the cervical spine. Follow the twists and turns of the head from side to side several times, then lower your head to his chest, trying to reach out to her chin. Finally, let down slowly head back. Then run the circular movements of the head to one side, and then - in another.
Thoracic
In order to strengthen the spine stand up straight with your feet shoulder-width apart. Raise your hands above your head and grasp the left hand right. Follow lean to the left, as if trying to pull his hand through. Then return to the starting position, switch hands and repeat to the other side.
Lie back on a hard surface, legs slightly bent at the knees, and put under the waist cushion or folded towel. Holding his hands behind his head in the lock, lift the upper body slightly and hold for a few seconds.
Lumbar
Lying on your back straight, move your feet to the right and left to become the spine to bend. In this case, the head and the blades should not come off the floor.
Roll over on your stomach and stretch your arms and legs in different directions. Then lift the leg slightly upward, keeping it in that position for a few seconds. Return to starting position, change the leg and repeat.
Get on all fours and slowly bend the spine to one side, then - in another. Relax for a moment, then made a similar action, only this time arching her back, and then rounding it.