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 lower leg before exercising, 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.
Standing exercises
Exercise 1
Stand upright with your feet in a straight line. Get up on your toes and slowly lower yourself. Repeat 20-30 times. Now spread the socks and connect the heels. Again 20-30 calf raises. Repeat the same with closed toes and closed heels.
Exercise 2
Walk around without lifting your socks off the floor.
Exercise # 3
Legs together, arms 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 no. 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 a swallowing position. Same with the other leg.
Exercises lying on your back
Bend your knees and pedal your imaginary bike.
Exercise 7
Bend your knees, place your feet on the seat of the chair. Alternately bend and bend the right and then the left foot.
Exercise no. 8
The starting position is the same. Rotate your feet and legs left and right, without lifting from the chair.
Exercise 9
Hands - next to the body. Lift your straight legs up, rotate your foot left and right, then away from you and toward you.
Exercise no. 10
Legs together. Slowly stand on your shoulders, spread your legs, wave them and return to the 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 and lower it. Repeat with the 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 your hands to your knees or behind them. As you exhale, slowly return to the starting position.
Exercise no. 13
Hands along the seams along the body, bend the knees, keeping your feet on the floor. Exhale slowly, inhale the abdomen, inhale - inflate it.
Work lying on your side
Exercise no. 14
The exercises are performed first on the left side and 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 grab your lower leg with your right hand. Bend your left leg towards you and lift your left leg. Put it down slowly. Do this 5-10 times.
Exercise 15
Legs straight, lean on 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 toes 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.