Practice it a few times at first until the strength is sufficient to repeat it many times.

It is an unusually important exercise in case of any constrictions. It strengthens also certain muscles of the torso which are apt to be neglected.

This making a bridge of the body, supporting it by the upper arms which should be vertical, and the feet which should also be vertical, has a great effect upon all the internal organs of the torso. It affects any sort of displacement and any kind of congestion. The exercises may be practiced slowly, rising and then staying the activity for a little while, and then allowing the body slowly to descend.

Take a good rest as the exercise is rather vigorous for some persons, especially those 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 a.s.sociated 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 the summit of the lungs and certain regions which need freedom.

The rotary action of the shoulders may be given best when lying on the side. The action of the shoulders, however, should not be neglected as it brings a harmonious circulation in the region of the throat. The exercise tends also to affect the whole summit of the chest.

The active shoulder expresses animation and ardor in pa.s.sion. A good strong shoulder is also an indication of vitality.

The circular and rotary action of the shoulders, the feet, and the hips, is best performed with triple rhythm,--first, upward and forward; second, backward; third, release. The release may be quick and firm.

Triple rhythm has a very sympathetic and stimulating effect. The run is more of a triple rhythm, while the walk is dual. All forms of rhythm, all of the metres should be introduced into the various exercises.

25. ROTATION OF LEFT SHOULDER

Turn over to the right side, and rotate the left shoulder in the same way.

Whenever an exercise is taken for one side it should also be given for the other unless there is special reason for remedying some condition of one-sidedness.

Exercises for the centre of the body should always be given the preference. There should be as far as possible a series of exercises.

Thus far, the exercises are all used lying down. They may be taken in bed but, of course, it would be better if the bed were firm and not too soft, not too yielding and as level as possible. The exercises would often be more helpful if taken on the hard floor.

It is better to sleep on a narrow cot as Cornaro did. This prevents our doubling up the body and contracting the vital organs. Everyone should lie down to sleep tall, or long, and as expanded as possible.

Another reason for sleeping on a cot is that there are no hindrances to lifting the arms behind the head in some of the first exercises. If we sleep on a bed, when we exercise, the body should be placed more or less across it so as to give more freedom to the arms, or the arms may be stretched out straight at the side although this is not so good.

26. ELEVATION OF CHEST AND BREATHING

Sit erect, as tall as possible. Expand the chest fully, carry the arms forward, then backward, gripping the hands almost under the shoulders, chest out as far as possible, taking a deep breath.

Repeat this rhythmically many times, sustaining as far as possible the expansion of the chest.

It will be observed that there will come naturally a desire to sit up.

It may be well before sitting up to turn on the back and rest a moment and feel the enjoyment of the actions that have been in the body. If the exercises have been properly practiced, there will be a sense of ease and satisfaction.

27. PIVOTAL FLEXIBILITY OF CHEST

Sitting as erect as possible with actively expanded chest, pivot the shoulders and upper part of the torso as far as possible, first to the right and then to the left.

This exercise may be performed to advantage with quadruple rhythm.

This movement exercises almost the opposite muscles from Exercise No.

10. It also has the same beneficial results in the extension of the chest, the removal of constrictions or interferences with the diaphragm, and has a beneficial effect also upon the stomach and all the vital organs.

It is an important exercise for strengthening the muscles of breathing and deepening respiration. It should be repeated many times.

28. EXTENSION OF MUSCLES OF THE BACK

Stand, stretch arms upward as far as possible, then carry them in the widest possible circle. Relax the back and all parts of the body so that the fingers come to the floor or near it. Then return and carry the fingers as far back as possible.

This exercise brings extension into all the muscles of the back.

Frequently, it is the best possible exercise to develop the chest since the extension of a muscle also stimulates its right contraction.

The elbows and knees should be kept as straight as possible in this exercise. The wide circle should be made not only in coming down but in going back forward and over backward.

This exercise causes great extension of the muscles. The muscles from the heel all up the back of the legs and even of the arms are affected.

Then in getting back the muscles of all the body receive a similar extension.