Part 9 (1/2)

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