Sitting against the wall
Stand leaning back against the wall, feet shoulder-width apart, toes straight. Heels about 45 cm from the wall. Slowly slide down until your thighs are parallel to the ground. Keep your back close to the wall, knees aligned with your toes, avoid falling inside.
Heel lift
Stand up straight, feet hip-width apart. Slowly lift your heels up, putting weight on your toes. Hold for 2 seconds and then lower your heels slowly.
Wall-backed push-ups
Stand opposite the wall, hands shoulder-width apart, palms pressed against the wall. Bend your elbows, lower your body until your forehead slightly touches the wall. Hold your abs tightly, shoulders relaxed and body straight throughout the movement.
Acrobatic exercise
Lie on your back, knees bent about 90 degrees, feet flat on the floor, hands along the body. Slowly lift your hips up until the shoulder - hip - knee form a straight line. Tighten your buttocks and abdomen, hold for 1-2 seconds and then lower slowly.
Push the weight over the shoulder (can use a water bottle)
Sit or stand up straight, hold a weight or water bottle across your shoulders, palms facing forward. Push your hand over your head until your elbows are straight, then lower them slowly.
When exercising, maintain a steady breathing rate, exercise regularly and adjust the intensity to suit your physical condition. If abnormal signs appear, consult your doctor.
