The complex needs to be repeated twice a day, but it doesn’t have to be done completely - it can be broken down into parts.
Sit on your thighs for a short time before exercising, repeating each exercise 4-8 times (unless otherwise prescribed). Don’t overdo it: if you’re not healthy, you can reduce the number of repetitions. The main thing is to do everything right.
Standing exercises
Exercise 1
Stand upright with your feet in a straight line. Go up with your toes and lower yourself slowly. Repeat 20-30 times. Now spread your socks and connect your heels. Again 20-30 calves increased. Repeat the same with closed toes and closed heels.
Exercise 2
Take a walk without lifting your socks off the floor.
Exercise # 3
Feet united, hands in stitches. While exhaling slowly, lift your shoulders back. As you inhale, relax them and tilt your head forward.
Exercise 4
The starting position is the same. As you inhale, raise your hands and stand on your toes. As you exhale, return to the starting position.
Exercise # 5
The starting position is the same. As you inhale, raise your hands and stand on your toes. As you exhale, lift your legs so that you are in a swallowing pose. The same goes for the other leg.
Exercise lying on your back
Bend your knees and pedal the imaginary bike.
Exercise 7
Bend your knees, place your feet on the seat of the chair. Bend and release alternately the right side and then the left leg.
Exercise # 8
The starting position is the same. Rotate your legs and feet to the left and right, without lifting them from the chair.
Exercise 9
Hands - along the body. Lift your straight leg up, rotate the leg left and right, then away from you and towards you.
Exercise # 10
Legs together. Slowly stand on your shoulder blades, spread your legs, wave them and return to the starting position.
Exercise 11
Legs together. As you inhale, bend your left leg and bring your knee to your chest. As you exhale, straighten it up and lower it. Repeat with your right foot.
Exercise 12
Without taking your feet off the floor, bend your knees, place your hands on your hips. As you inhale, lift your head and body, reaching with your hands to your knees or to them. As you exhale, slowly return to the starting position.
Exercise # 13
Hands along the seams along the body, bend your knees, keep your feet on the floor. Exhale slowly, pull your stomach, inhale - expand it.
Do lie on your side
Exercise # 14
Exercises are done first on the left, then on the right.
Straight legs. Leaning on your left hand, place your right foot on the floor in front of the left knee and hold the dry bone with your right hand. Bend your left leg towards you and lift your left leg. Lower slowly. Do it 5-10 times.
Exercise 15
Legs straight, lean on left elbow, palms of both hands on the floor. Bend your left leg, and stretch your right leg forward and bend at the foot, pulling the tips of your toes towards you as far as possible. Tighten your legs, lift the right leg up, then lower it slowly, but do not place it on the floor. Repeat 10-15 times.