Exercises

Shoulder exercises

Lie on your back with your knees bent and your feet flat on the floor (A). Keep your shoulders relaxed and head on the floor, and tighten your abdominal muscles and glutes. Then lift your hips to form a straight line from your knees to your shoulders (B). Try to maintain this position until you have completed three deep breaths. Return to the starting position, then repeat. You can start by repeating the exercise five times every day until you gradually reach 30 times.

Ankle exercises

Place the ankle on the ground and raise the instep of your foot. Go up and down with the instep, repeating 10 times. Then reverse the position of the ankle with the instep, and repeat the exercise 10 times. Move forward, back, and to the sides and make external circles. With balance board exercises, they are done more often. Once a day, then training for functional movements begins with graceful walking and then running.

Knee exercises

Lie on your back, keeping your leg straight, pull your toes up, tighten your thigh muscles, then raise your leg up. Wait 5 seconds in this position, then slowly lower your leg until it reaches the ground. Repeat this exercise for two sets of 10 reps.

Neck exercises

Sit with your back straight and bend your neck slowly to touch your chest and maintain this position for 10 seconds (A). Feeling comfortable and uninhibited (B)

Lower back exercises

Chest muscle exercises

Kneel on the exercise mat as if you were doing a push-up. The distance between your hands should be slightly wider than your shoulder width. Keep your spine in a neutral shape and engage your abdominal muscles. While resting on your knees, raise your lower extremities. Let your palms and knees support your body. Bend at the elbows and lower your body toward the floor. Return to the starting position and do three sets of 10 times each

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