The complex should be repeated twice a day, but should not be performed completely - it can be divided into parts.
Sit for a short time before exercising, repeat each exercise 4-8 times (unless otherwise provided). 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.
Leg exercises
Exercise 1
Stand up straight with your feet in a straight line. Get up on your toes and sit down slowly. Repeat 20-30 times. Now spread the socks and put the heels together. Again 20-30 beef rises. Repeat the same with closed toes and closed heels.
Exercise 2
Walk around without removing your socks from the floor.
Exercise 3
Legs together, hands in stitching. With a slow exhale, turn 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 up and stand on your toes. As you exhale, return to the starting position.
Exercise number 5
The starting position is the same. As you inhale, raise your arms up and stand on your toes. As you exhale, raise your leg so that you are in the swallowing position. Same with the other leg.
Exercises lying on your back
Bend your knees and pedal an imaginary bike.
Exercise 7
Bend your knees, place your feet in the chair seat. Bend and alternately unlock the right leg and then the left.
Exercise number 8
The starting position is the same. Rotate the legs and feet left and right, without lifting them from the chair.
Exercise 9
Hands - along the body. Raise your right legs up, rotate your leg left and right, then away from you and towards you.
Exercise number 10
Legs together. Slowly stand 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 raise your knee to your chest. As you pull out, point straight up and sit down. Repeat with your right foot.
Exercise 12
Without removing your feet from the floor, bend your knees, place your hands on your hips. As you inhale, raise your head and body, extending your arms up to or below your knees. As you pull out, slowly return to the starting position.
Exercise number 13
Hands along the seams along the body, bend the knees, keeping the feet on the floor. Exhale slowly, pull your stomach in, inhale - inflate it.
Lying on your side
Exercise number 14
Exercises are performed first on the left side, then on the right.
The legs are straight. Leaning on the left hand, place the right foot on the floor in front of the left knee and grasp the foot with the right hand. Bend your left leg towards you and raise your left leg. Sit down slowly. Do it 5-10 times.
Exercise 15
Legs straight, rest on left elbow, palms of both hands on the floor. Bend the left foot, extend the right foot forward, and bend at the foot, pulling the toes toward you as far as possible. Stretching your legs, raise your right leg up, then slowly lower yourself, but do not place it on the floor. Repeat 10-15 times.