Begin with a short time, say five minutes; omit at first the more
fatiguing movements and gradually increase as the strength improves.
The time spent need never be long; fifteen or twenty minutes is long
enough at any one time.
Do the movements slowly and deliberately, stretching the muscles to
their full extent.
Fix your mind on the particular limb that is being exercised.
Practice in a room with open window, with little clothes on, or with
none; a daily air-bath is very conducive to health.
Each exercise need not be performed more than three times, until
strength is fairly great.
Never go on with the exercises so long as to be more than just a little
tired.
It is a good plan to write out the exercises clearly on a good-sized
card or sheet of stiff paper, which can be set where it will be easily
seen while one is exercising.
[Illustration: Fig. 1.]
[Illustration: Fig. 2.]
[Illustration: Fig. 3.]
1.
POSITION 1.--Stand before a glass with head well up, chin in, neck
elongated, shoulders down and back, arms hanging straight down, abdomen
in, back slightly curved, heels together, toes slightly apart.
2.
ARMS BEND.--While in position, bring the arms up at the sides so that
the tips of the fingers touch the shoulders. Return to position 1.
3.
HIPS FIRM.--Place hands on hips, well back, fingers together, and
thumbs to the back. Now, slowly bend the head back as far as it will
go, and slowly raise it again, taking care all the time to keep the
chin in. Position 1 again.
[Illustration: Fig. 4.]
[Illustration: Fig. 5.]
[Illustration: Fig. 6.]
4.
NECK REST.--Bring the arms up on a level with the shoulders, hands
straight with forearm and finger tips nearly but not quite touching
behind the neck. Head always quite erect. While in this position, bend
the body from the waist sideways, first to one side, then to the other,
as far as it will go without moving the feet. When bending to the left,
_feel_ the muscles of the right stretching and _vice versa_. Return to
position 1.
5.
Bring arms to position 2, then extend them straight upwards, rising on
the toes at same time and drawing the body to its greatest height.
Bring arms again to position 2 and then down to position 1.
6.
Bring arms to position 2 and extend them sideways, turning palms and
hands downwards. Come back to position 2 and then position 1.
[Illustration: Fig. 7.]
[Illustration: Fig. 8.]
[Illustration: Fig. 9.]
7.
Bring arms to position 2 and extend them forwards, return to position 2
and position 1.
8.
Hips firm (hands placed as in 3). Raise the heels a little, bend the
knees slightly outwards and keep the upper part of the body perfectly
erect. Lower the body about half-way down, then raise it again.
9.
Same as 8, only go down as low as possible. It is not easy at first to
keep one's balance, the upper part of the body erect all the time,
especially when trying to rise. Return to position 1.
[Illustration: Fig. 10.]
[Illustration: Fig. 11.]
[Illustration: Fig. 12.]
10.
Arms bend (_see_ 2). Place the feet sideways, about a foot apart. Now
bend the upper part of the body back, curving only the chest back,
keeping the waist still. Position 1.
11.
Bring arms to position 2 and extend upwards as in fig. 5. Now bend the
body forwards till the hands nearly touch the floor, keeping the head
between the arms, knees straight and arms straight and parallel to one
another. Return to position 5, then position 2 and then position 1.
12.
Hips firm (_see_ 3). Raise one knee till the leg is bent as in the
illustration, keep toe pointed down. Do the same with the other leg.
Return to position 1.
[Illustration: Fig. 13.]
[Illustration: Fig. 14.]
[Illustration: Fig. 15.]
13.
Same as 12, only stretch leg backward as in illustration, keeping knees
straight. Return to position 1.
14.
ARMS FORWARD BEND.--Bend the arms in front of the body, as in the
illustration. Extend one foot back and rest toe on ground. Position 1.
15.
Arms as in 14. Fling right arm out sideways and turn head to the right
as far as it will go without moving the rest of the body. Same to left.
Position 1.
[Illustration: Fig. 16.]
[Illustration: Fig. 17.]
[Illustration: Fig. 18.]
16.
Hips firm (_see_ 3). Kneel with toes extended backwards. Now bend the
body backwards from the knees, as far as possible, keeping straight and
firm as in illustration. Rise and return to position 1.
17.
One arm, HIP FIRM, the other NECK REST (_see_ 3 and 4). Bend the body
as in exercise 4. Return to position 1.
18.
Arms bend (_see_ 2). Feet stride (_see_ 10). Now turn the body at the
waist as far as possible to right, then to left, taking care not to
move the hips. Return to position 1.
[Illustration: Fig. 19.]
[Illustration: Fig. 20.]
19.
LEAP ON THE SPOT.--Hips firm (_see_ 3). Raise the heels, slightly bend
at the knees as in illustration, jump and alight on toes again with
knees slightly bent. Straighten knees and let heels sink to the ground.
Position 1.
20.
Hips firm (_see_ 3). Stand near a chair or bed and slip one foot
sideways under a rail. Now bend sideways as far as possible. Position
1.
[Illustration: Fig. 21.]
[Illustration: Fig. 22.]
21.
As 20, only stand facing the support and bend back. Position 1.
22.
Kneel as in 16. Extend arms as in 6. Now turn the body from the waist
as far to the right and as far to the left as possible. Position 1.
23.
Deep breathing (_see_ Breathing, Correct method of) should be practised
several times during these exercises. Stand in position 1. Now raise
the hands slowly to the level of the shoulders, keeping the arms
straight and moving them sideways. While raising the arms, slowly fill
the lungs with air, and when lowering them let it slowly out.