Advises to carry out PhD, first category doctor, senior lecturer of the Department of sports medicine of the Moscow state Academy of physical culture Irina COTESIA. Therapeutic exercises are performed lying down, in an elevated position of the feet, in slow motion, without breath-hold.
1. Lying on your back, extend hands along the body, straight legs put on the chair. Alternately bend and unbend the right and left foot 5 times each. Repeat the exercise at the same time with both feet 5 times.
2. Lying on your back, extend hands along a trunk. Lift up and legs apart, pulling off socks, perform the rotation at the ankle joints right and left. Repeat 5-7 times in each direction.
3. Same initial position. Bend your knees and execute circular movements in the knee joints, right and left, 5-8 times in each direction.
4. Make a stand on the blades (birch). Legs apart. The Mahi change the position of the legs (scissors). Repeat 4-7 times.
5. Same initial position. Bend legs in knee joints and pedal. Repeat the exercise 5-7 times.
6. Lying on your back, extend hands along the body. Knees bent feet put feet on the wall. Walk up and then down the wall 5 times.
7. Lying on your back, lift straight legs and place your feet on the wall or put legs on high stand. So lie down for 5-10 minutes.
You should focus on your feeling and the level of physical fitness. Remember that the load should be increased gradually. The complex can be performed at any convenient time for you, but regularly. Exercises 1 and 7 try to do two or three times a day. If you experience any discomfort, consult your doctor.
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