Anterior motion 1:

Try to lift your legs! And keep this position for a few seconds until your feet feel tired.

Lift your feet slowly and hold this position for a few seconds. Slowly lift the calf until it is the same height as the thigh. Hold this position for 30 seconds, then retract your legs.

Take 10- 15 times as a group of actions, and then gradually increase the amount of exercise after completing a group of actions.

Front side movement 2:

Cross your legs and ankles, bend your knees at the same time, take a supine position, put your hands under your hips, bend your knees and cross your ankles.

Lift your legs and stretch your knees, lift your crossed feet to the ceiling, stretch your knees as much as possible and contract your thigh muscles. Take 15-20 times as a group and make 1-3 groups. By the way. . She forgot to wear a vest for this action.

Aerobic exercise on the inner thigh before going to bed.

Medial thigh movement 1:

Hold the pillow on your knees and squeeze inward together.

Sit on the bed, fold the pillow in half, put it between your knees and squeeze it dozens of times.

Medial thigh movement II:

Legs and ankles pinch the pillow and squeeze.

Lie prone on the bed, support your chin with your wrists, and squeeze the pillow with your ankles.

Kneeling and squeezing.

The main point of this action is to squeeze the pillow hard, and do 15 times as a group, and * * * do 1-3 groups.

Do leg and ankle exercises before going to bed.

Leg and ankle movement one

Raise your feet, then tilt up and tighten your toes.

Lie on your back on the bed, put your palms down next to your hips, lift your legs, and tilt and straighten your toes alternately. The movements of the left and right feet are in the rhythm of "1, 2" and "1, 2", and one group does it 20-30 times. * * * Do 1-3 times until the calf feels tired.

Leg and ankle exercises II:

Put a towel on the toe of one foot and pull it hard.

Sit on the bed with your legs straight, put a round towel on the toe of one foot, and pull the towel by hand.

Lift your toes and straighten your toes.

The main point of this action is that the toes are tilted and straight, and one foot is done 6-8 times as a group; The other foot moves in the same way. Do 1-3 groups on each foot.