l grow too
long and those at the back of it, too short. Hence, when a man stands up
there is a tendency to stand with the knee bent. Old men have a lack of
firm backward spring in the knee. It is the aim of several of the
exercises to cure this.

14. EXTENSION OF THE BACK

With the body well expanded, kept straight, breathing free and
full, lift the hips bearing the weight upon the back of the
shoulders and the heel.

This exercise needs to be practiced with quadruple rhythm slowly. It
gives wonderful exercise to the central muscles and organs of the torso.

15. ELEVATION OF LOWER LIMBS

With the body well extended and all conditions sustained, lift both
legs, knees straight, hold, slowly release, then completely rest.

This exercise is the best help that can be given for a hollow back. It
also brings activity into all the abdominal muscles. It will strengthen
the muscles concerned in the support of the voice. If the chest is kept
well expanded and the lungs full of breath, the exercise will have a
wonderful effect upon the diaphragm and the respiratory mechanism. It
will strengthen and deepen the breathing and make it more central and
reposeful.

16. RHYTHMIC ALTERNATION IN EXTENSION

Combine the last two exercises and give them in alternation. First,
lift the body, then rest, then lift both feet, then the body, and
so on.

This alternate movement will bring great relief. The muscles are
more or less opposed; at any rate, the activity concerned in each
exercise will receive a rest during the other action.

This, of course, uses rhythm as an aid. True, natural rhythm is always
helpful and should be introduced whenever possible.

17. ROTARY ACTION OF THE FEET

With the heels resting upon the bed carry the balls of the feet in
the widest possible circle.

This exercise may be omitted, but it is very important for one who is
lacking in freedom in the feet or who suffers from cold feet. It also
brings into action the lower extremities and tends to further equalize
the circulation.

18. MOBILITY OF THE FACE

Rest a moment and feel a sense of satisfaction and then smile and
place both hands upon the face, covering it as far as possible and
knead the muscles, so as to eliminate every constriction and allow
the diffusion of the smile to go into every part.

Do not laugh at this exercise but observe the effect. Thi