The complex should be repeated twice a day, but it does not have to be done completely - it can be divided into parts.
Sit on your hips for a short time before exercising, repeat each exercise 4-8 times (unless otherwise prescribed). Don't overdo it - if you're not feeling well, you can reduce the number of repetitions. The important thing is to do everything right.
Standing exercises
Exercise 1
Stand straight with your feet in a straight line. Stand on tiptoe and lower yourself slowly. Repeat 20-30 times. Now spread the socks apart and bring the heels together. Still 20-30 calves. Repeat the same with closed toes and closed heels.
Exercise 2
Walk without lifting your socks off the floor.
Exercise n. 3
Legs together, hands on the seams. With a slow exhalation, pull 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 arms and stand on your toes. As you exhale, return to the starting position.
Exercise n. 5
The starting position is the same. As you inhale, raise your arms and stand on your toes. As you exhale, lift your leg up to assume the swallowing position. Same with the other leg.
Exercises lying on your back
Bend your knees and ride an imaginary bicycle.
Exercise 7
Bend your knees, put your feet on the seat of the chair. Alternately bend and straighten the right foot and then the left.
Exercise # 8
The starting position is the same. Rotate your feet and legs left and right, without lifting them off the chair.
Exercise 9
Hands - along the body. Raise your legs straight, rotate your foot left and right, then away from you and towards you.
Exercise # 10
Legs together. Slowly stand on your shoulder blades, spread your legs, swing 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 down. Repeat with the right foot.
Exercise 12
Without lifting your feet off the ground, bend your knees, put your hands on your hips. As you inhale, raise your head and body, reach with your hands or knees for them. As you exhale, slowly return to the starting position.
Exercise # 13
Hands along the seams along the body, bend the knees, keeping the feet on the floor. Slowly exhaling, draw in the stomach, inhaling - inflate it.
Doing lying on your side
Exercise n. 14
Exercises are performed first on the left side, 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 grab the shin with your right hand. Bend your left foot towards you and lift your left leg up. Slowly lower it. Do this 5-10 times.
Exercise 15
Legs straight, resting on the left elbow, palms of both hands on the ground. Bend your left leg and stretch your right leg forward and bend your foot, pulling your toes towards you as much as possible. Straining your legs, lift the right one, then slowly lower it, but don't rest it on the floor. Repeat 10-15 times.