My saves are in gymnastic.

As Thank you to doctor Popov as my strong aches between shoulder blades,and neck, spine till insomnia in osteochondrosis are my saves, your exercises advices, as raised a quantities for repeats till finding an optimal, slowly felt better, in half year lead to norm, feeling younger, but to this added gymnastic by dr.Bubnovski, am doing massage, bicycle driving, walking on four, ending gymnastic with a rubbing a towel and cold water, after grease ache points are on knees, spine, neck with a gel Rheumalgon, as on a morning are massage and full complexes of exercises, evening are legs massage, neck, forehead, cheek, thus thank you for you help am fought my damage, add behaviors, trust  and study.
Cervical osteochondrosis - says MD S. M.BubnovskyI am convinced that the only chance to help - a systematic use of physical exercise, practice muscular system.

    First - tightening. Set in the doorway, and even better - in its courtyard, a solid bar and try to catch up on his hands. I know it just will not work, but you do not despair - a week or two you will feel that the exercises you happy that the pain and discomfort go away. Pull-ups on the hands should be done no more than three times a week. By the way, if absolutely nothing will replace the pull rod feasible. It is necessary to strengthen the support for the fixed rubber bandage or expander and sitting on a chair, exhale pull the bandage or expander as if to himself. Exercise should be carried out gently and smoothly - at least 12 in one go.
    One more exercise - again with a rubber bandage. Stand on one end of the bandage feet after another, hold hands. And raise your hands up, and through the sides of the head. Takes so a day for 10-12 repetitions in two or three batches.
    Finally. Attach a rubber bandage to the fixed support; the higher the support, the better it worked muscles of the cervical spine. And start like "saw wood." Try to keep moving back and forth, and back working.
After class, be sure to take a douche, and on the most sensitive spot in the neck do applique ice for 3-5 minutes. These simple exercises to help.
 Osteochondrosis - advice Dr. S. Bubnovski"If a person has a pathology of inter vertebral discs of the cervical, organize home horizontal bar or any device on the ceiling, it replaced. You can not catch up? Sit on a chair or on the floor, attach the horizontal bar eraser and start out with a voltage of traction movement on the type of" saws "- up and down. At least 20 times in one" approach. "
OsteochondrosisDo self-massage comb hair. Carry out several times in the neck up and down, and then make a few horizontal movements of comb blades. On the whole massage takes a few seconds.
OsteochondrosisDuring the 15-minute ride back to the 1.5-liter plastic bottle filled with warm water. Exercise is simple but effective.
Low back pain, exercises for the spineInitially, each exercise is performed 3 times, then bring to the improvement of 10 times. A set of exercises recommended to perform daily, but once mastered it, you can reduce the performance of up to 2 times a week. To preserve the achieved results, and such training should be carried out for many years.

    Exercise stimulates the nervous system and affects the part of it that serves the head, muscles and a network of nerves to the stomach and intestines.
    Lie on the floor, face down. Raise your hips back and bend the arc. The body rests on the hands and toes, head down, feet placed shoulder-width apart, knees and elbows straight. His head lifted and folded back sharply. Exercise done slowly. Lower the hips as low as possible, and then raise it as high as possible. Arching her back up again to raise and lower the pelvis. So - 10 times.
    Exercise improves the functioning of the liver and kidneys.
    Lie on the floor face down, lift the hips and stretch your legs, they must be straight. Rotate hips to the left, dropping the left side as low as possible, and then do the same to the right. His arms and legs do not bend. We must try as hard as possible to stretch the spine. Practice the exercise several times in each direction.
    Exercise stimulates the growth of the inter vertebral discs, strengthens the muscles of the spine.
    Sit on the floor, on the stretch placed direct hands at the back, legs bent. Raise your hips up to the horizontal position. The body draws on bent legs apart and arms straight. This exercise is carried out at a rapid pace of 10 times.
    Exercise gives special power that part of the spine where the nerves are concentrated, controlling the operation of the stomach. It is effective for the entire spine, weakens it and causes the body to a balanced state.
    Lie on the floor on your back with legs extended, arms in hand. Bend your knees and pull them towards your chest, clasping her hands. At the same time pull your head and try to touch your chin knees. Stay in this position for 5 seconds.
    One of the most important exercises - stretching the spine. It brings relief to the large intestine, stimulating the nerves control.
    Lie on the floor face down, lift your pelvis high, arching her back arch, head lowered, resting on straight arms and legs. In such a position to bypass the room.
A set of exercises with the cervical-thoracic osteochondrosis
Perform lying on his back under a small roll neck, lying quietly, freely and relax.

    Brush the shoulders, lift your elbows up 4-10 times.
    Brush the shoulders, elbows dissolve in hand, repeat 4-8 times.
    Brushes throw in, put on the chest, palms facing out, stretch forth your hands, round the back, repeat 4-10 times.
    Match palm and push one another 2-3 sec., Rest 6-8 sec., Repeat 4-10 times.
    Match fingers, push each other 2-3 sec., Repeat 4-10 times.
    Brushes to the shoulders, the circular rotation of the shoulder joint back and forth to do 4-8 times.
    Hands reach for socks, gently lifted her head to look at your toes, repeat 4-10 times.
    Hands at your sides, lift shoulders, as if pulling his shoulders, repeat 4-10 times.
    Legs apart, pulled his left hand to the right toe and look at your toes, too, to do right, repeat 4-8 times.
    Alternately pull your knees to your chest, pressed his hands to himself, lifting his head, repeat 4-10 times.
    Brush the shoulders, stretch the left knee to right elbow and contrary , while lifting his head, sharp head movements do not, repeat 4-8 times.
    Tighten the knees to the chest and pressed his hands to his forehead pulled tribes, back round, make "rocking" 4-6 times.
    Put his hand on his forehead, to press his forehead on his hand, his head did not lift the 2-3 sec., Rest 6-8 sec., Repeat 4-6 times, arms alternate.
    Hand on his cheek, cheek to put pressure on the palm, the head does not move, alternate hands, 2-3 sec., Rest 6-8 sec., Repeat 4-6 times.
    Reach for the toes, raise the head, sit down and slowly return to the starting position, repeat 4-6 times.
Note:

    Through the pain exercises to perform is not necessary.
    All movements are performed smoothly.
    Breathing exercises to perform 2-3 exercises, repeat 2-3 times.
 Exercise 4 (acting on thoracic spine and shoulder joints) Starting position: lie on your back, stretch your legs; arms bent at the elbows and shoulders are on the line as shown in the picture 10. tense muscles of the chest and arms, and gently but firmly turning your hands (forearm) in the horizontal plane in the direction of the sides of the body and then to the side of the head, trying to make them go as far as possible (as if in the shoulder or upper arm perpendicular to the plane of the body vertically hammered nails, hands and rotate relative to them as about the axes in the horizontal plane (photo 11, 12). This exercise does not directly affect the spine, but it does raise in its place with respect to the spine all the bones and muscles of the upper body. This reduces pain in the shoulder, reduced sagging skin on the hands, which is often observed, especially in women. Exercises Yuri Popov. Photography 10 Exercises Yuri Popov. Photo 11 Exercises Yuri Popov . Picture 12 Exercise 5 (acts on the thoracic spine and shoulder joints) Starting position: lie on your back, stretch your legs, arms bent at the elbows and are on the line of the shoulders as shown in photo 13 (as in the previous exercise). Tense muscles of the chest and arms, and gently but firmly turning your hands (forearm) vertically up and down, first bringing them together over the breast as "flags" (photo 14), and then turn them to the floor (Photo 15). Exercise has the same effect as the previous, but no longer acts on the muscles of the chest (which is especially useful for women), and normalizing effect on the heart. Exercises Yuri Popov. Photo 13 Exercises Yuri Popov. Photo 14 Exercises Yuri Popov. Photo 15 Exercise 6 (effect on the thoracic spine) Starting position: lie on your back, legs bent at the knees, buttocks lift off the floor, rest on the floor upper back, arms raised vertically above the breast, the fingers of one hand to impose on the clamped fist fingers the second (photo 16). Strain the whole body and gently but vigorously rolls the body to do first on one shoulder (Photo 17), and then the second (photo 18). Repeat several times. On the appearance of a possible "crunch" in the area of ​​the shoulder blades and shoulders do not pay attention (but when a sharp pain to stop the exercise or do more careful). Do not forget to breathe, do not hold your breath! Exercise normalizing effect on the joint capsule in the shoulder and the shoulder blades; particularly suited to intercostal neuralgia, when there is pain that is felt as pain in the heart. Exercises Yuri Popov. Photo 16 Exercises Yuri Popov. Photos 17 and 18 Exercise 7 (acts on the thoracic and lumbar spine) Starting position: lie on your back with your legs extended; arms stretched back behind his head, the fingers of one hand grasping the thumb of the second (photo 19). Pull out the entire body, stretch it, to imagine that the body nailed a large nail in the navel to the floor (the nail - the axis), and vigorously and smoothly rotate horizontally around this "axis" upper body to the right and to the left (photo 20). At run time, focus on the spine above the waist and between the shoulder blades and stretching the muscles on the sides of the torso. Perform this exercise several times. Exercise good for the normalization of the liver and gall bladder, spleen.