The complex should be repeated twice a day, but not completely done - it can be broken down into parts.
Sit on your stomach for a short time before exercising, repeat the exercises 4-8 times (unless otherwise specified). Don’t overdo it: if you don’t feel good, you can reduce the number of repetitions. The point is to do everything right.
Standing exercises
1. Task
Stand up straight with your feet in a straight line. Get up on your toes and slowly lower yourself. Repeat 20-30 times. Now pull the socks apart and put the heels together. Again 20-30 calf raising. Repeat with closed toes and closed heels.
Exercise 2
Walk without lifting your socks off the floor.
Exercise 3
Legs together, hands at the seams. Take a shoulder when you exhale slowly. As you inhale, loosen them and tilt your head forward.
Exercise 4
The starting position is the same. As you inhale, raise your arms and stand on your toes. When you exhale, return to your starting position.
Exercise 5
The starting position is the same. As you inhale, raise your arms and stand on your toes. When exhaling, raise your legs so that they are in a swallowing position. Same with the other foot.
Lying down exercises
Bend your knees and pedal on an imaginary bike.
Exercise 7
Bend your knees, place your feet on the chair seat. Bend your right foot and then your left foot alternately.
Exercise 8
The starting position is the same. Rotate your legs and feet left and right without lifting them off the chair.
Exercise 9
Hands - along the body. Raise your straight leg, rotate your foot left and right, then back and forth.
Exercise 10
Legs together. Stand slowly on your shoulder blades, spread your legs, shake, and return to starting position.
Exercise 11
Legs together. When inhaling, bend your left leg and raise your knees to your chest. When exhaling, straighten it straight up and lower it. Repeat with your right foot.
Exercise 12
Without taking your foot off the floor, bend your knees, put your hands on your hips. As you inhale, lift your head and body, reaching for or on your knees with your hands. When exhaling, slowly return to your starting position.
Exercise 13
Hands along the seams along the body, bend your knees, keep your feet on the floor. Exhale slowly, tighten your stomach, inhale - inflate.
Lying on your side
Exercise 14
The exercises are done first on the left and then on the right.
The legs are straight. Leaning on your left hand, place your right foot on the floor in front of your left knee and grasp the tibia with your right hand. Bend your left leg towards you and lift your left leg. Lower it slowly. Do it 5-10 times.
Exercise 15
Legs straight, rest on left elbows, palms of both hands on the floor. Bend your left leg and stretch your right leg forward and bend at the foot, pulling the tip of your toes towards you as far as it will go. Raise your legs by stretching your legs, then slowly lower them, but do not place them on the floor. Repeat 10-15 times.