who have any weakness through the torso. Those whom the
exercise taxes are they who especially need it. It should be repeated
several times.

21. PIVOTAL ELEVATION OF THE HEAD

Pivot the head as far as possible to the right, and then lift it
backward. Release and carry to the left, and lift it backward as
far as possible.

This exercise tends to strengthen the muscles at the back of the neck.
It helps the extension of the chest, and strengthens those muscles which
hold the head erect.

22. ACTIVITY OF THE ROYAL MUSCLE

Lift the head as far back as possible, then slowly draw the chin in
lifting the back of the head high.

This exercise develops what sculptors call the royal muscle. This muscle
is active, causes an erect head and gives a certain dignity to the
carriage of the body and is usually associated with a properly expanded
body.

Of course, it alone is not sufficient for a dignified carriage because
there must be an expanded chest and the whole body must be normally
erect. This muscle, however, plays an important part. It is at the
summit of the line of gravity and affects not only the carriage of the
head but has a sympathetic effect on the chest. When it is strong and
vigorous it tends to make the whole body erect and to bring into
sympathetic co-ordination all the muscles used in standing.

23. EXTENSION OF HIPS AND ABDOMEN

With the body well extended lift the right foot, knee straight, as
far backward and upward as possible. Then release, and lift the
left foot in the same way.

This exercise should be used alternately and given a good deal of
activity. The heels may be extended or stretched downward as they are
lifted. This will give greater extension to the muscles at the back of
the leg.

This exercise causes extension of certain muscles which are kept short
when sitting. It is also beneficial for the back.

24. ROTATION OF RIGHT SHOULDER

Turn over to the left side. Vigorously rotate the right shoulder,
carrying it in as wide a circle as possible.

This rotary action of the shoulders may be repeated several times in
different positions of the body.

The exercise is important for the freeing of the whole torso. The
shoulders of most people are rather weak. They should be strong and
vigorous especially in brain workers because their action tends to
affect the circulation of the blood toward the head. It has also an
effect upon t