The complex should be repeated twice a day, but it does not have to be performed completely - it can be broken into parts.
Sit on your haunches 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 main thing is to do everything right.
Standing exercises
Exercise 1
Stand straight with your feet in a straight line. Rise on your toes and lower yourself slowly. Repeat 20-30 times. Now spread your socks apart and put your heels together. Again 20-30 calf raises. Repeat the same with the closed toes and the closed heels.
Exercise 2
Walk around without lifting your socks off the floor.
Exercise # 3
Legs together, hands at the seams. On a slow exhalation, take 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 up 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 up and stand on your toes. As you exhale, lift your leg so that you are in the swallow pose. The same with the other leg.
Lying on your back exercises
Bend your knees and pedal an imaginary bike.
Exercise 7
Bend your knees, place your feet on the seat of the chair. Bend and unbend alternately the right and then the left foot.
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. Raise your straight legs up, rotate the foot 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 up to your chest. As you exhale, straighten it straight up and lower it. Repeat with your right foot.
Exercise 12
Without taking your feet off the floor, bend your knees, put your hands on your hips. As you inhale, raise your head and body, reach with your hands to your knees or for them. 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. Exhaling slowly, draw in your stomach, inhaling - inflate it.
Doing lying on your side
Exercise # 14
The exercises are performed first on the left side, then on the right.
Legs are straight. Leaning on your left hand, place your right foot on the floor in front of the left knee and grab the shin with your right hand. Bend your left foot 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, and stretch your right leg forward and bend at the foot, pulling the tips of your toes towards you as far as possible. Straining your legs, lift the right one up, then slowly lower it, but do not put it on the floor. Repeat 10-15 times.