An important consideration before starting any exercise is not to hold your breath while exercising in each position.
Seated Exercise
(Sitting on a chair with a backrest, both feet flat on the floor)
Exercise 1: Ankle Exercise
Lift both ankles up and down simultaneously, 10 times, keeping the heels touching the ground at all times.
Exercise 2: Upper Arm Muscle Exercise
Sit on a chair with both hands beside the torso on the seat, place hands on the armrests, slightly bend the elbows, and then extend both elbows simultaneously until the arms are straight (avoid doing this exercise if you have shoulder pain), do 10 times.
Exercise 3: Thigh Muscle Exercise
Sit back against the chair backrest, with the foot of the leg being exercised flat on the floor and the knee nearly fully extended, tense the knee to fully extend and then release, do 10 times.
Exercise 4: Breathing Exercise
Breathe in deeply through the nose, inflating the abdomen while lifting the arms, then exhale through the mouth, deflating the abdomen and lowering the arms, do 5 times.
Lying Down Exercise
(Lying flat on the back on a bed)
Exercise 1: Ankle Exercise
Lying flat with knees extended, slowly lift both ankles up and down together, do 10 times.
Exercise 2: Knee and Hip Muscle Exercise
While lying flat, bend the knees and hips up, dragging the foot along the mattress of the bed, do each side 10 times.
Exercise 3: Thigh Muscle Exercise
Lie on your back with a pillow under the knees and then tense the knee to press down on the pillow without lifting the hip, do 10 times.
Exercise 4: Hip Muscle Exercise
Lie flat with both legs straight, tense the hips by pressing the heels down on the bed (as if attempting to lift the hips), do 10 times.
Exercise 5: Abdominal Muscle Exercise
Lie on your back with both knees bent, tense the abdominal muscles as if to lift the torso while tensing and then counting out loud 1 2 3 (do not hold your breath while tensing), do 10 times.
Exercise 6: Knee Muscle Exercise
Lie on your back with toes pressing against a wall or the edge of the bed, with knees slightly bent then push to extend the knees straight, or you can use a pillow between the soles and the footboard, do 10 times.
