The complex should be repeated twice a day, but it doesn't have to be done completely - it can be divided into parts.
Sit on your legs for a short time before exercising, repeat each exercise 4 to 8 times (unless otherwise prescribed). Don't overdo it: if you're not feeling well, you can reduce your reps. The main thing is to do everything right.
standing exercises
Exercise 1
Stand up straight, feet straight. Stand on tiptoe and slowly lower yourself. Repeat 20-30 times. Now open the socks and bring the heels together. Again, 20-30 calf raises. Repeat with closed toes and closed heels.
Exercise 2
Walk without lifting your socks off the floor.
Exercise #3
Legs together, hands in the seams. On a slow exhalation, bring your shoulders back. As you inhale, relax them and lean your head forward.
Exercise 4
The starting position is the same. As you inhale, raise your arms and stand on your tiptoes. 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 tiptoes. As you exhale, lift your leg so that it is in the swallowing position. Same with the other leg.
Back lying exercises
Bend your knees and pedal an imaginary bicycle.
Exercise 7
Bend your knees, place your feet on the chair seat. Alternately bend and unfold your right foot and then your left foot.
Exercise # 8
The starting position is the same. Rotate your feet and legs left and right without lifting from the chair.
Exercise 9
Hands - along the body. Raise your legs straight, rotate your foot left and right, then away from you and toward you.
Exercise # 10
Legs together. Slowly stand on your shoulder blades, spread your legs, swing them and return to the starting position.
Exercise 11
Legs together. As you inhale, bend your left leg and bring your knee to your chest. As you exhale, straighten it 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, place your hands on your knees or toward them. As you exhale, slowly return to the starting position.
Exercise #13
With your hands along the seams along the body, bend your knees, keeping your feet flat on the floor. Exhale slowly, contract your stomach, inhale - inflate.
doing lying on its side
Exercise #14
Exercises are performed first on the left side and then on the right.
The legs are straight. Leaning on your left hand, place your right foot on the floor in front of your left knee and hold your shin in your right hand. Bend your left foot towards you and lift your left leg. Lower it slowly. Do it 5 to 10 times.
Exercise 15
Legs straight, lean on your left elbow, palms on the floor. Bend your left leg and straighten your right leg forward and bend your foot, pulling your toes toward you as far as possible. Stretching out your legs, lift the right one, then lower it slowly, but don't put it on the floor. Repeat 10-15 times.