Exercises are for spine.

Ache spine is bad posture,and here are needing dosages exercises,but a few peoples do not touch her,and spine is  worsening the condition,therefore aches irradiates in waist,vertebra in cough, loads,walk,stay,therefore here are exercises for helping you,as often doing but  for a little bit.
1.Lie on spine, bended legs in knees, hands are scattered, move knees and hips to left,try a touching a floor, after to right,shoulders do not from a floor.
2.Lie on spine, bended legs in knees,slowly stretch on a breast a left knee, hold it a little time, calm low leg back, same doing with right leg.
3.Lie on belly,chin put on hands, straight left leg raise up, do not move a hip from a floor,and do not  turn his,doing exercise till 15 times and change leg.Same doing, hands stretched to a front, with leg to raise up an opposite hands.
4.Lie on a belly, hands locked on spine, raise a head, top body side,and locked hands,look down, does not load a neck, slowly low back.
5.Stand up on four, look up, bend the spine,like cat, loading and retracts belly, slowly relax and low spine, and at the same time to raise head, and look to front.
6.Lie on spine, bended legs in knees and to retract on breast, hands locked under knees, retracthigher,and to keep so. To Retract to knees a head, try to feel  ,like muscles retracting, slowly low back.