The complex should be repeated twice a day, but it does not need to be done in full, it can be divided into parts.
Squat for a short time before exercising, repeat each exercise 4-8 times (unless instructed otherwise). Don't overdo it: if you don't feel good, you can reduce the number of repetitions. The main thing is to do everything right.
Standing exercises
Exercise 1
Stand up straight with your feet in a straight line. Stand on your toes and slowly lower yourself. Repeat 20 to 30 times. Now separate the socks and bring the heels together. Again 20-30 calf calves. Repeat the same with closed toes and closed heels.
Exercise 2
Walk without lifting your socks off the ground.
Exercise 3
Legs together, hands at the seams. On 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, lift your leg up so that you are in the swallowing pose. The same with the other leg.
Exercises lying on the back
Bend your knees and pedal an imaginary bike.
Exercise 7
Bend your knees, place your feet on the seat of the chair. Alternately bend and straighten the right foot and then the left.
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 legs straight, turn your foot to the left and right, then out and toward you.
Exercise # 10
Legs together. Stand slowly on your shoulder blades, spread your legs, shake them, and return to the starting position.
Exercise 11
Legs together. As you inhale, bend your left leg and bring your knee toward your chest. As you breathe out, stretch it up and down. Repeat with the right foot.
Exercise 12
Without taking your feet off the ground, bend your knees, place your hands on your hips. As you inhale, lift your head and body, reach for your knees or reach them with your hands. As you exhale, slowly return to the starting position.
Exercise # 13
With your hands along the seams along your body, bend your knees, keeping your feet on the ground. Breathing out slowly, draw your stomach, inhale - inflate.
Doing it lying on its side
Exercise # 14
The exercises are performed first on the left side and then on the right.
The legs are straight. Leaning on the left hand, place the right foot on the ground in front of the left knee and grasp the shin with the right hand. Bend your left foot toward you and lift your left leg. Lower it slowly. Do it 5 to 10 times.
Exercise 15
Legs straight, resting on the left elbow, palms of both hands on the floor. Bend your left leg and stretch your right leg forward and bend your foot, pulling the tips of your toes toward you as much as possible. Stretching your legs, lift the right one and then lower it slowly, but do not support it on the ground. Repeat 10-15 times.