Heaviness in the legs, stiff muscles of the lower extremities and other similar phenomena are quite a concern for a modern person. At such a moment, you want to warm up thoroughly, pull every muscle on your legs and work out the joints. The complex described below will help you realize your desire.
Instructions
Step 1
Stand up straight, holding your palms on any support (chair, wall), lift your right leg up. Make 5 circular movements in the hip joint in one direction, then in the other. Repeat circles at the knee and ankle as well. Transfer your weight to your right leg and stretch the joints of your left leg.
Step 2
Starting position as in the previous exercise. Lift your right leg up, pull your toe forward, then bend your knee and bring your heel forward. Pull the sock and heel forward one by one. Do 5-10 reps and switch legs. Transfer your body weight back to your left leg, bend your right knee, press on the toe of your right leg, trying to roll all the joints of the toes.
Step 3
Sit on the floor, bend your right leg at the knee, place your foot on the thigh of your left leg. Use your fingers to go over the entire inner side of the foot. Press with moderate force, as there are a large number of points on the feet that activate the work of internal organs. Then place your foot on the floor, using the pads of your toes, press on the outside of it. With your left palm, grasp the muscles of the lower leg of your right leg and shake them from side to side for 1-2 minutes. Then place both palms on the thigh, and, moving the skin and muscles of the leg, either clockwise or counterclockwise, gently move your hands. Repeat the same manipulations with the left leg.
Step 4
Stand straight with your feet together and your arms at your sides. As you inhale, raise your arms up, reach for your fingers. With an exhalation, lower your upper body down, grab your shins with your palms, stretch your chest towards your hips. Do not bend your knees, feel the back of your legs and hamstrings stretch. While inhaling with your back straight, return to the starting position.
