The complex should be repeated twice a day, but it does not have to be performed completely - it can be broken into pieces.
Sit on your lower back for a short time before training, repeat each exercise 4-8 times (unless otherwise prescribed). Don't overdo it: if you don't feel well, you can reduce the number of repetitions. The main thing is to do everything right.
Exercises in an upright position
Exercise 1
Stand up straight with your feet in a straight line. Get up on your toes and go down slowly. Repeat 20-30 times. Now open your socks and gather your heels. Again 20-30 calf lifts. 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. With a slow exhale, bring 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 № 5
The starting position is the same. As you inhale, raise your arms and stand on your toes. As you exhale, raise your legs so that you are in a swallowing position. Same with the other leg.
Exercises lying on your back
Bend your knees and pedals on an imaginary bike.
Exercise 7
Bend your knees, place your feet on the seat of the chair. Bend and unfold the right leg and then the left leg.
Exercise № 8
The starting position is the same. Rotate your feet and legs left and right without lifting them from the chair.
Exercise 9
Hands - along the body. Lift your straight legs up, turn your foot left and right, then away from you and towards you.
Exercise № 10
Legs together. Slowly stand on your shoulders, spread your legs, swing them and return to starting position.
Exercise 11
Legs together. As you inhale, bend your left leg and raise your knee to your chest. As you exhale, straighten it straight up and lower it. Repeat with the right foot.
Exercise 12
Without taking your feet off the floor, bend your knees, place your hands on your hips. As you inhale, lift your head and body, extend your arms to your knees or to them. As you exhale, slowly return to the starting position.
Exercise № 13
Hands on the stitches on the body, bend your knees, keeping your feet on the floor. Exhale slowly, pull your stomach, inhale - inflate it.
Make a bed on your side
Exercise № 14
The exercises are performed first on the left side, then on the right.
The legs are straight. Leaning on your left arm, place your right foot on the floor in front of your left knee and grasp the shin 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, lean on the 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 your fingertips towards you as much as possible. Straining your legs, lift your right up, then slowly lower it, but do not place it on the floor. Repeat 10-15 times.