The complex should be repeated twice a day, but it is not necessary to do it completely - it can be divided into several parts.
Sit on your back for a short period of time before exercising, repeating each exercise 4–8 times (unless otherwise specified). Do not overdo it: if you feel unwell, you can reduce the number of repetitions. The main thing is to do everything right.
Standing exercise
Exercise 1
Stand straight with your feet in a straight line. Stand on tiptoes and slowly lower yourself down. Repeat 20-30 times. Now spread your socks and place your heels together. Another 20-30 calf lifts. Repeat the same with toes closed and heels closed.
Exercise 2
Walk around without lifting your socks off the floor.
Exercise number 3
Feet together, hands at seam. As you exhale slowly, draw your shoulders back. As you inhale, release them and tilt your head forward.
Exercise 4
The starting position is the same. As you inhale, raise your arms and tiptoes. As you exhale, return to the starting position.
Exercise number 5
The starting position is the same. As you inhale, raise your arms and tiptoes. As you exhale, raise your legs so that you are in swallow pose. Same with the other leg.
Exercise lying on your back
Bend your knees and pedal an imaginary bike.
Exercise 7
Bend your knees, place your feet on the arm of the chair. Bend and unbend the right foot and then the left foot, respectively.
Exercise number 8
Same with starting position. Rotate your feet and legs left and right without lifting them off the chair.
Exercise 9
Hands - along the body. Lift your straight leg up, rotating the foot left and right, then away from you and toward you.
Exercise number 10
Each other's feet. Slowly stand on your shoulder blades, spread your legs wide, wave them and return to the starting position.
Exercise 11
Each other's feet. As you inhale, bend your left leg and bring your knee up in front of your chest. As you exhale, straighten up and down. Repeat with your right leg.
Exercise 12
Without taking your feet off the floor, bend your knees, resting your hands on your hips. As you inhale, raise your head and body, bringing your hands to your knees, or placing your hands on your knees. As you exhale, 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. Slowly exhale, draw your belly in, inhale - inflate.
Lie on the side
Exercise number 14
Exercises are performed first on the left, then on the right.
Straight leg. Leaning on the left hand, place the right foot on the floor in front of the left knee and grasp the shin with the right hand. Bend your left leg towards you and lift your left leg up. Lower down slowly. Do this 5-10 times.
Exercise 15
Straighten legs, rest on left elbow, palms on floor. Bend your left leg, while simultaneously extending your right leg forward and flexing at the foot, pull the tips of your toes toward you as far as possible. Straighten your legs, lift your right body, and then slowly lower it but don't put it on the floor. Repeat 10-15 times.