The complex should be repeated twice a day, but it does not have to be fully executed-it can be broken down into multiple parts.
Sit on your hips for a short period of time before exercising and repeat each exercise 4-8 times (unless otherwise specified). Don't overdo it: if you feel uncomfortable, you can reduce the number of repetitions. The most important thing is to do everything right.
Standing exercises
Exercise 1
Stand up straight with your feet in a straight line. Stand up on your toes and slowly lower yourself. Repeat 20-30 times. Now separate your socks and put your heels together. Raise the calf again 20-30 times. Repeat the same operation for closed toes and closed heels.
Exercise 2
Do not lift the socks from the floor when you are walking.
Exercise #3
Bring your legs together and your hands at the seams. When exhaling slowly, retract your shoulders back. As you inhale, relax them and tilt your head forward.
Exercise 4
The starting position is the same. When inhaling, raise your arms and stand on your toes. When exhaling, return to the starting position.
Exercise #5
The starting position is the same. When inhaling, raise your arms and stand on your toes. When you exhale, raise your legs and put you in a swallowing position. The same goes for the other leg.
Supine exercises
Bend your knees and step on an imaginary bicycle.
Exercise 7
Bend your knees and place your feet on the seat of the chair. Alternately bend and straighten the right and left feet.
Exercise #8
The starting position is the same. Rotate your feet and legs to the left and right without lifting them from the chair.
Exercise 9
Hands-along the body. Lift your straight leg, rotate your foot to the left and right, then move away from you and toward you.
Exercise #10
Bring your legs together. Slowly stand on your shoulder blades, spread your legs, wave them, and then return to the starting position.
Exercise 11
Bring your legs together. When you inhale, bend your left leg and lift your knee to your chest. When you exhale, straighten it up and lower it down. Repeat with your right foot.
Exercise 12
Keep your feet away from the floor, bend your knees, and place your hands on your hips. When you inhale, raise your head and body, and stretch your hands to your knees or to your knees. As you exhale, slowly return to the starting position.
Exercise #13
Keep your hands along the seams of your body, bend your knees, and keep your feet on the floor. Slowly exhale, inhale, inhale—inflate it.
Lying beside you
Exercise #14
Practice first on the left side, then on the right side.
The legs are straight. Lean on your left hand, place your right foot on the floor in front of your left knee, and grasp the calf with your right hand. Bend your left foot toward you and raise your left leg. Lower it slowly. Do it 5-10 times.
Exercise 15
Straighten your legs, place them on your left elbow, and place your palms on the floor. Bend your left leg, extend your right leg forward and bend your feet, pulling the toes toward you as much as possible. Tighten your legs, lift the right leg up, and then slowly lower it, but don't put it on the floor. Repeat 10-15 times.