Spine (top) stretching:

1. Relaxation spine in supine and elongation. See the description of the cervical stretching for details.

2. Correct sitting posture. See the description of the cervical stretching for details.

3. Standing places the palms of your hands behind your neck and gently rotates the upper body first left and then right. Concentrate on rotating your head, neck and shoulders as one. This means that you start looking forward and the end face looking left or right.


4. Again standing in good posture and looking forward, palms touching the hips, bend your body to one side by first sliding a hand through his thigh and then the other hand. Remember to keep your body in a vertical plane (not lean forward or backward when folded).

5. In a sitting position holding a bar behind the back between the two hands (elbows pointing down). Use the bar to pull your shoulders down and together so as to form a valley between the shoulder blades.

6. Kneeling on the floor on all fours, arms straight and vertical rotating the pelvis forward so you’re back to the arches. Hold for few seconds and slowly lower back to a position of normal spine (ie, do not arch your back down).

Spine (top) with strengthening exercises:

1. Hip lift. Lying on your back with knees bent at 90 degrees, feet shoulder width apart and arms folded across his abdomen, raise your hips up until you feel comfortable and then descend gently.

2. Partial seizures. Lying on your back with knees bent at 90 degrees, feet shoulder width apart and arms folded across his abdomen to lift your chest up until you feel comfortable and then descend gently. Try to keep your neck in line with the rest of the spine and put the neck forward.

3. Extension of the back part. Lying down with hands on her buttocks gently try to raise the chest up, a short distance. As with other exercises to keep your spine in the neck and rotation of the hips. The aim is to tighten the muscles of the back and not to lift the body high off the floor.

4. A crisis of partial diagonal. For more details see the strengthening exercises of the cervical spine.

5. The position of the table. For more details see the strengthening exercises of the cervical spine.

6. Push up against a wall. For more details see the strengthening exercises of the cervical spine.

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