As lie on the spine, on breathe in catch with hands a shin, as not bending out him allow,or move insidely, or in side, as energy muscles are

loosing on a short time, and not on mobility, as leg fighting with hand for ten times for ten sec.
As tighter support in a wall, heels with touching,stay for 20 sec, as stay for soldier, will teach you keep right posture.

Sit on chair,softer stretching leg to the front, bending knee, feet incline from itself, fixing on a few sec, low leg slowly, return back, for ten times for three approaches.

Armlesting as sit on chair, wrist  of hands put on are both side's of shins as variant for hand from an inside shin sides, with hands knees together  connecting,and with legs are resistance, and contrary.

As on lie position are most effectively. as doing without a over loading axial, as keep rule for light, as green is move without an ache, yellow with loading and light discomfort, red is avoiding ache.

As lie on a belly, bending leg slowly till a straight corner to the buttocks directions, and wave returning back, alternately with every leg on ten times.

As lie on the belly, legs are straightening, hands for the body along, rise one leg slowly for 15 cm up, keeping for ten sec, and low slowly, relax, and variant as lie on the spine, on 30 cm up, on 20 repeats every leg.

Lie on the belly, hands stretched for body along, straight one leg on the floor, and other bending in knee under straightening corner, rise, keeping such corner, and delay for ten sec, return slowly back, on 15 times with every leg.

As lie on the spine, stretched d legs, and bending knee,rising leg slightly over floor, and keeping her till calculating on 5, and on 5 times.

Lie on the spine, bending leg's, knees are moving on a hips width, load muscles for buttocks, and rise pelvis over floor, for a hips and spine are on the same straight, as Bridge such strengthening for legs muscles and buttocks ,for 15 times for three approaches.