n hips, 2. PLACE, 3. BEND TRUNK SIDEWARD, RIGHT OR LEFT.=
Two counts; repeat 6 to 8 times, Fig. 9.
[Illustration: Fig. 9]
The trunk, stretched at the waist, is inclined sideward as far as
possible; head and shoulders fixed; knees extended and feet firmly on
the ground; execute slowly; inhale on first and exhale on second
count.
If an additional exercise is desired, by commanding: =CIRCLE TRUNK
RIGHT or LEFT= a combination of the above trunk exercises is obtained.
LEG EXERCISES
=839. 1. Hands on hips, 2. PLACE, 3. QUARTER BEND KNEES.=
Two counts; repeat 8 to 10 times, Fig. 10.
[Illustration: Fig. 10]
The knees are flexed until the point of the knee is directly over the
toes; whole foot remains on ground; heels closed; head and body erect;
execute moderately fast, emphasizing the extension; breathe naturally.
By substituting the words _half_ or _full_ for the word quarter in the
command the half bend and full bend, Fig. 11, exercises can be given.
[Illustration: Fig. 11]
=1. Hands on hips, 2. PLACE, 3. RAISE KNEE.=
Two counts; repeat 10 to 12 times. Fig. 12.
[Illustration: Fig. 12]
The thigh and knee are flexed until they are at right angles, thigh
horizontal: toes depressed; the right knee is raised at =one= and the
left at =two=; trunk and head erect; execute in cadence of quick time;
breathe naturally.
SHOULDER EXERCISE
=840. 1. Arms to thrust, 2. RAISE, 3. MOVE SHOULDERS FORWARD, UP,
BACK, AND DOWN.=
Four counts; repeat 8 to 10 times.
The shoulders are relaxed and brought forward; in that position they
are raised: then they are forced back without lowering them; and then
they are dropped back to position; execute slowly; exhale on the
first; inhale on the second and third and exhale on the last count.
NECK EXERCISE
=841. 1. Arms to thrust, 2. RAISE, 3. TURN HEAD RIGHT, OR LEFT.=
Two counts; repeat 6 to 10 times, Fig. 13.
[Illustration: Fig. 13]
The head, chin square, is turned to the right, or left as far as
possible, muscles of the neck being stretched; shoulders remain
square; execute slowly: breathe naturally.
To vary this exercise the head may be _bent forward and to the rear_
by substituting the proper commands.
BREATHING EXERCISE
=842. 1. Breathing exercise, 2. INHALE, 3. EXHALE.=
At =inhale= the arms are stretched forward overhead and the lungs are
inflated; at =exhale= the arms are lowered laterally and the lungs
deflated; execute slowly
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