GENERAL EXERCISES
Exercise 1.
Position: Lying on back with body well relaxed.
Action: Expand the chest, pulling it well up and letting the abdomen become hollow. Count six, then make the chest small pushing down and making the abdomen large, and count two.
Remarks: Do this three to five times without breathing; then take several slow, long, deep breaths. Repeat this exercise from fifteen to twenty times.
Exercise 2.
Position: Stand erect, with hands resting on hips.
Action: Stationary run with high knee action, that is, bring your knees up well in front of you and landing on the balls of the feet.
Exercise 3.
Position: Stand erect with hands resting on hips.
Action: Draw right knee to chest and squeeze with both arms. Raise on toe of left foot. Replace right leg and continue exercise by repeating with left leg. An alternate compression and stretching movement is given to the abdominal organs.
Exercise 4.
Position: Lying on back with hands tightly closed on shoulders.
Action: Lift the chest and take a deep breath. Put your head back then bend body to the right; then stretch left arm forward and right arm sideways. Stretch vigorously; exhale and return to normal position. Repeat to the left side.
Remarks: This is an excellent first exercise in the morning workout. It can be done while lying in bed. Yawn, stretch, and grunt as much as you wish for the circulation is stimulating.
Exercise 5.
Position: Body erect, hands on hips.
Action: Bend forward very slowly, hinging only at hips while keeping back straight and face to front. Bend low enough so that back is parallel with floor. Return to normal position slowly.
Remarks: You will not like this exercise at first, but it is a very helpful exercise.
Exercise 6.
Position: Lying on floor, hands by sides, legs straight.
Action: Draw the right knee to the chest and exhale. As right knee is returned to its normal position, the left knee is drawn to the chest.
Exercise 7.
Position: Stand erect with chest up, chin in.
Action: Bend or sway from side to side, moving only from the hips. The arms should wave loosely like the branches of a tree.
Exercise 8.
Position: Stand erect with hands resting on hips.
Action: Raise the right knee until at right angles with the body, toes pointing towards the floor. Extend foot forward until knee is straight, and stretch. Return leg to normal position and repeat with left leg.
Exercise 9.
Position: Lying on back on floor, hands on sides, legs straight.
Action: Arch the body upward forming a bridge with the weight resting on the heels and shoulders.
Exercise 10.
Position: Stand erect with hands on hips.
Action: Bend right and reach towards the floor or ground. Reverse movement to the left.
Remarks: In reaching towards the floor bring the hand to the knee at first, and then with each successive time bend a little lower until the ground is reached.
Exercise 11.
Position: Feet apart, arms sides shoulder level.
Action: Twist the body to the right side. Bend slightly forward, keeping the knees straight and touch the right foot with the left hand. The right being stretched straight up over body towards the ceiling. Exhale and draw abdomen well in. Repeat exercise, twisting the body to the left side and touching left foot with right hand.
Exercise 12.
Position: Lie on back in form of a cross with arms extended.
Action: Carry right foot up to the left until it touches the left hand. Repeat, using left foot and touching right hand.
Remarks: A difficult variation of this exercise may be done by doing the exercise in a standing position.
Exercise 13.
Position: Body erect, hands on hips, feet apart with knees straight.
Action: Bend to the right, then to the left, then forward, then backward. Do not bend too far backward. Repeat this exercise about a dozen times.
Exercise 14.
Position: Lying on back with arms above head on the floor, keeping knees straight.
Action: Assume a sitting position and touch toes with hands; exhale. Return to sitting position, keeping abdomen in; then slowly return to normal position, stretch and inhale deeply.
Exercise 15.
Position: Feet together, standing with hands above head.
Action: Twist the body to the left side, place the left hand on the hip, and with the body in that twisted position touch the outside of the left heel with the right hand and exhale. Return to normal position and repeat to the right side.
Remarks: Knees should be straight during the entire exercise. It may be impossible to touch the heel, but stretch as far as possible. In returning to the normal position, bring the hand out and up.