4. Hold chin as high as possible. Raise the arms at the side as high as you can. Breathe deeply and hold the air in the lungs. Now, without letting any air out and without bending the elbows, bring your hands down steadily to your sides. Repeat. Keep chin well up.

_To Strengthen Abdominal Muscles._

1. Stand with chin high.

2. Breathe slowly and deeply.

3. Raise the right knee till the right foot is about twelve inches from the floor.

4. Give a little spring with the left foot, raise it swiftly from the floor, and at the same time put the right toe and sole (not heel) to the floor.

5. Spring on right foot and put left down. Repeat five times.

6. Fold arms behind. Hold chin up. Breathe slowly and very deeply. Do not bend the knees. Hold your left foot far out in front of you while you count five.

7. Lower it and raise right foot in same way. Repeat four times. Keep the shoulders well back and down while doing this exercise. Point the toes down and out.

8. Lie on your back. Keep feet down and rise to a sitting position.

Drop slowly back, and repeat three times.

9. Run, lifting your feet high, like a spirited horse.

10. Stand with chin high, arms akimbo. Breathe slowly and deeply.

Advance left foot eight inches in front of right. Lean head slowly as far back as possible. Hold it while you count five. Straighten, and repeat five times.

11. Place the hands on the wall in front of you as high as you can reach and about two feet apart, with the elbows straight. Have chin up till you face the ceiling, and keep it so. Take a very deep breath and hold it. Now bend your elbows and let the body go slowly forward till the chest touches the wall, keeping the body and legs stiff all the time. Push back till straight again. Do not take heels off the floor, nor hands off the wall, nor eyes off the ceiling right overhead.

Repeat five times.

12. Lie on the floor, stretch the arms over the head till the hands touch the floor. Clinch the fists. Take a deep breath and hold it. Now raise the arms slowly, keeping the fists clinched, and bring them down at the sides, raising the head from the floor at same time. Raise the arms and stretch them on the floor over the head at same time, letting the head sink back to the floor, and breathe out slowly.

_To Facilitate the Return of Displaced Organs to Their Normal Position._

1. Lie on your back upon a smooth, hard surface. Draw the feet up as close to the body as possible. Now lift the lower part of the body until it is wholly supported by the feet and shoulders. Hold it in this position as long as possible without fatigue. Lower slowly to original position. Rest a few minutes. Repeat. Continue for twenty or thirty minutes, according to strength.

2. Lie with face downward. Raise the hips as high as possible, supporting the body on the toes and elbows.

3. Slip from the bed head first and face downwards until the head rests on the floor and the legs and feet remain upon the bed. Let the arms to the elbows rest on the floor. When weary of this att.i.tude slip to the floor, turn on the back, and apply the bandage.

CHAPTER XXIV.

RECREATIONS.

_Walking._

It is well to bear constantly in mind that all exercise, even walking on level ground, is objectionable in clothing that compresses the body; and as exercise is the law of the development of muscle, the only safe thing to do is so to dress that every muscle has free and unrestrained motion. Walking to be beneficial should be out of doors, with some pleasant motive, and taken with some degree of energy. The length of the walk should be proportional to the strength of the girl--short at first, and increasing as strength increases. The erect att.i.tude should be maintained, and the walking not prolonged to exhaustion.

Walking slowly home from school, laden with books and intent on conversation with others, will not fulfill the demands of walking for exercise. It makes no demand on breathing power, does not develop depth of chest or strength of limb.

_Running._

This is an admirable exercise if the dress be suitable. Long skirts are an impediment. Running on the toes develops the calf of the leg.

The swift motion causes deep breathing, which expands the chest. If violent or long-continued, it may make too urgent a demand on the heart and lungs, and so be detrimental. The counsel of a physician is safest for those whose heart and lungs are weak.

_Riding._

Horseback riding is a vigorous exercise, which would be especially beneficial were it not for the cramped position women are forced by custom to a.s.sume. It cannot be recommended to those who have a tendency to lateral curvature of the spine or weak back, or prolapsed internal organs. Such girls should by proper care be put into a better physical condition before attempting to ride. Harvey advises learning to ride on either side of the horse, so as to bring opposite sets of muscles into play, and counteract the curvature which physicians who have the opportunity to observe say is produced by riding. That being true, why not adopt the sensible fashion of riding on both sides of the horse at once, as men do? I saw a young lady so mounted the other day, and the sight was far more agreeable than the twisted att.i.tude compelled by the side-saddle. Medical men also a.s.sert that riding tends to produce round shoulders, and as the greatest muscular strain comes on the back, it is not helpful to weak backs.

_Skating._

Skating is a fine exercise. It quickens the circulation and the respiration, aids digestion, exercises a great number of muscles, both of limbs and trunk of body, strengthens the ankles, and incidentally the nerves. Evils are to be found in wrong habits of dressing, the tendency to overdo through the fascination of the sport, the danger of taking cold by carelessly sitting down to rest when heated, or driving home after being warmed up by the severe exertion. A girl of good judgment, properly clothed, ought to be benefited by this charming out-door sport.

It should be begun very gradually at the opening of the skating season, and not undertaken if the internal organs are prolapsed.

_Rowing._

Rowing is an exercise that develops the upper back and back of shoulders, and therefore needs to be counteracted by exercise that calls into play the muscles of the front of the chest.

_Cycling._

The dangers of cycling arise princ.i.p.ally from lack of judgment. The temptation to overdo is very great, and injury is done in attempts to ride longer, farther and faster than the strength will safely allow.

The whole dress should be so arranged as to give perfect freedom of movement, the skirt short enough to clear the dangerous part of the mechanism, the saddle adjusted to the individual both in its make and height, and the girl be taught to sit properly and to adjust her weight so that the pressure will not be undue upon the perineum.

Rectal and other local irritations are produced by the pressure of the whole weight resting on the saddle.

The position should not be absolutely erect, but leaning _slightly_ forward, so as to allow the weight to be distributed between the handle-bars, the pedal, and the saddle. This slightly inclined att.i.tude also maintains the proper and harmonious relation of the internal organs, so that the bowels do not crowd down on the pelvic organs.

If the girl is taught to sit on the machine properly, to distribute her weight, to sit on the large gluteal muscles, and not on the perineum, to use judgment in the amount of exercise taken at a time, there is no reason why a girl in a normal condition of health should not be benefited.

There may be particular reasons why some girls should not undertake to ride, and these can be determined by the physician.

_Tennis._

This is a game that demands great activity, consequently there is especial need of entire freedom of movement. All constrictions of clothing are especially injurious.

It is claimed by some that, being essentially a one-sided exercise, there is a possibility, if unwisely indulged in, that it may produce injurious results, especially to the spine.