Health rule is number three.

As exercise is golden fish.
Lie on the spine, hands are behind head as stretched for a full size, legs stretched are, feet's are for perpendicularity, under straight corner to the legs, and floor, fits and legs fingers to the face stretching, as achile feet and hip as under knee side are stronger pressing to each other.
As preliminary a few times alternately o the calculation 5 to stretch, as care stretching spine in opposite sides with a both hands in one and  in other with a right heel, relax,same doing with a left heel, as to the front and both hands in opposite side, so repeating alternately on 5 times in every side, as after are palms of hands put under neck vertebra's, bended elbows and presses to the floor, legs are connected, fingers of both legs directed to the face. As on this pose slowly to vibrate with all body to the left and right,like fish, as in water moving with toil, as stretched spine not moving lie,in the floor to press in, as in floor are pressing in calves and feet's, vibrating from a right to the left just perpendicularity are stayed for legs feet's ,like you are waving with hands as good bye! As with occiput press on the hands, as not allowing are vertebra's dislocations, if fish waving with toil and fins, thus in you are feets and occiput, as elbows squeezed to the floor, like fins, as this vibrating are all organism cells,like a cleaning with a natural jogging, as this exercise doing on an every morning, evening on two minutes on on the calculation from 120 till 240.As effect as relieving positions a few vertebras,which happening within a day, as improving posture, scoliosis fighting, coordinates are para symptomatic and symptomatic nerve system, blood circulation improving, activating bowel s peristaltic, as manual help gives in radiculitis, osteochondrosis.