The complex should be repeated twice a day, but does not need to be performed completely - it can break into parts.
Sit on your feet for a while before the exercise, repeat each exercise 4-8 times (unless otherwise stated). Do not overdo it: if you do not feel well, you can reduce the number of repetitions. The main thing is to do everything right.
Standing exercises
Exercise 1
Stand straight with your feet in a straight line. Get up on your toes and slowly lower yourself. Repeat 20-30 times. Now spread your socks and put your heels together. Calf 20-30 again. Repeat with closed toes and closed heels.
Exercise 2
Walk without lifting your socks off the floor.
Exercise # 3
Legs together, hands on seams. On a slow exhale, bring your shoulders back. As you inhale, relax 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 # 5
The starting position is the same. As you inhale, raise your arms and stand on your toes. As you exhale, raise your leg so that you are in the swallow position. The same with the other leg.
Exercises lying on your back
Bend your knees and pedal on a fantastic bike.
Exercise 7
Bend your knees, place your feet on the chair seat. Bend and untwist the right leg and then the left leg 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. Lift your straight legs up, rotate your foot left and right and then away from you and towards you.
Exercise # 10
Legs together. Stand slowly on your shoulders, spread your legs, shake them and return to the starting position.
Exercise 11
Legs together. As you inhale, bend your left leg and bring your knee up to your chest. As you exhale, straighten it and lower it. Repeat with your right foot.
Exercise 12
Without removing your legs from the floor, bend your knees, put your hands on your hips. As you inhale, lift your head and body, extend your arms to or on your knees. As you exhale, slowly return to the starting position.
Exercise # 13
Hands along the seams along the body, bend your knees, keeping your feet on the floor. Exhale slowly, pull your stomach in, inhale - inflate it.
She is lying on her side
Exercise # 14
The exercises are performed first on the left side 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 your left elbow, palms of both hands on the floor. Bend your left leg, stretch your right leg forward and bend at the leg, pulling the tips of your legs towards you as much as possible. Stretch your legs, lift them right up, and then slowly lower them, but do not place them on the floor. Repeat 10-15 times.