This exercise and that of the manipulation of the stomach, as well as the exercises which follow, have a wonderful effect upon the voice.

12. FREEDOM OF NECK AND HEAD

Pivot the head as far as possible to the right and then as far as possible to the left.

This exercise is also best practiced in quadruple rhythm. The hands may be around the back of the neck. Knead deeply and remove any congestion.

The efficiency of this exercise may be increased by placing the hands on the neck so that at the moment of extreme pivot the hand may knead the parts. This action of the hand increases the effect and tends, in cases of congestion around the throat or ears, to give great a.s.sistance towards the elimination of all abnormal conditions. The other exercises for the manipulation of the throat tend to correct catarrhal conditions.

13. ELEVATION AND EXTENSION OF LOWER LIMBS

Observing all the conditions, lift the right foot, knee straight, as high as possible, then slowly release it, then lift the left in the same way.

The movement should also be done in quadruple rhythm. The lift should be slow, and there should be a decided staying of the activity, and then a very slow release; then complete rest.

The effect of this exercise is to accentuate further the idea of rhythm; that is, it requires alternate activity and pa.s.sivity in sequence or a continuity of co-ordinations.

In performing this exercise almost an ache may be felt at the back of the legs, especially at the back of the knees. This is due to the fact that these muscles become too short in sitting and therefore need extension. This exercise gives extension to these muscles. Similar aches will always indicate a lack of extension and call for special help and practice of the opposing muscles.

Of course, it can be seen that whenever parts of the body, such as the knees, are kept bent, the muscles at the front of the limb will 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 b.a.l.l.s 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. This exercise, however, should be practiced in union with the smile.

Pay especial attention to any part of the face where there are constrictions or tendencies to constriction, and especially any part that may seem to droop.

Where there has been a good deal of suffering or whining, or both, certain parts of the face, especially the corners of the mouth, are turned downward. This habitual action causes the muscles that lift the corners of the mouth to become too long while the corresponding muscles that draw the mouth down become abnormally short. Kneading is, primarily, to give extension to the muscles that have become too short, and the laughter at the same time is to give exercise to the muscles that have become too extended or elongated.

All parts of the face will be brought into proportion. Crows' feet will be eliminated and the beauty and expression of the countenance greatly increased. Where there seems to be no muscle between the skin and bone, as sometimes in the forehead, there must be manipulation, exercise of the weak muscles.

In the case of the face we have to bring in so-called secondary motions.

We have to use the hands in the way indicated to get any effect. Of course, the effect will be temporary unless the disposition is changed.

The mental and emotional actions are always the primary cause, but frequently the condition of the muscles has become such that it will take a long time to effect a change. The exercises, accordingly, are a wonderful help.

If one-tenth of the power of this exercise to help the countenance were realized, it would not be neglected.

One of my students opened a room and secured quite a following in facial ma.s.sage by using these exercises. Some cruder than this one were used, though good results were accomplished. This exercise, as here suggested, can be done by anyone alone. If people use it who have constricted countenances, they should carefully emphasize the smile. That has not been done and hence the best results have not been secured.

The faithful practice of such an exercise and especially the study of the significance of the smile and the practice of laughter, in union with other exercises for the stimulation of vitality, will work wonders in the expressive mobility and beauty of the countenance.

It is worth ten times all the cosmetics as a beautifier. It would banish "Beauty Parlors." It is not, however, for the restoration of beauty of the countenance, but to bring blood into parts that are not used. It has good effect upon catarrh, headaches and neuralgia.

While resting the larger muscles of the body these two important exercises may be introduced, or they may be introduced as the last of the first series, while lying on the back.

19. FREEDOM OF THE SCALP

Placing the hands upon the head move the whole scalp freely and easily in all directions.

This is really the only effective remedy for imperfection at the roots of the hair, falling hair, or baldness. It will cause natural and rich growth of hair.

It is well, also, to pull the hair. One specialist gives this as the only remedy to prevent it from falling out. Not only will such exercises improve the hair by improving the circulation around the roots, but it will make the muscles of these parts more flexible.

20. EXTENSION AND FREEDOM OF THE VITAL ORGANS

Turn over, face downward, with the body well extended, bearing the weight upon the toes and the elbows, with the upper arm vertical, lift the hips and torso till the body is extended in a straight line.

Be sure that the upper arms are vertical and the fore-arms parallel with each other. Try to keep the body as straight as possible and get the sense of extension.

This may seem to be a severe exercise, but it is not dangerous. In fact, more than any other exercise it tends to correct abnormal conditions in the central portions of the body. It allows the vital organs to be suspended from another angle, rests them, and tends to restore all to normal conditions.

This exercise should be performed in quadruple rhythm, steadily, and slowly. Attention should be given to the complete rest at the climax.