Evening star. [volume] (Washington, D.C.) 1854-1972, 1894-03-03

" N gone.
Who is there that does not admire the
erect, proud bearing of thorough soldier?
Yet 1t is not the uniform, nor yet the
strictly military drills that give the soldier
his bearing and easy step, but the elemen-
tary setting up drill Of the recruit, and
this is nothing more nor less than a series
of well arranged calesthenic exercises that
any one can easily practice for few min
utes each day; and which if persistently
practiced for a short time will bring back
the erect carriage that is lost in work over
the desk and do more for the lungs than
medicine in profusion, more for rounded
shoulders than any number of patent braces
that are a clumsy affair at best and only
of benefit while worn.
The following series of carefully selected
exercises can easily be practiced for five
or ten minutes after rising in the morning
and after work is over for the day, and as
the series brings all the important muscles
Of the body into play and tend to correct
every growing infirmity of carriage and
bearing the resulting benefit will soon be
self-evident to the most skeptical
How 1t Can BE Done.
First of all the clothing should not be
tight about the waist or across the chest.
and hence the best time is Immediately
after rising. To begin-assume the erect
position, which is with the heels together
and toes pointing out equally at an angle
of thirty degrees from the front; the knees
straight without stiffness and as near to-
gether as the conformity Of the person will
allow, the body resting squa-ely on the hips,
shoulders we'll back and falling equally, be-
ing very careful that neither is inclined to
the front: the arms hanging naturally at
the side; fingers together and hands ex-
tended; the head well up. with the chin in:
the chest well up and out. Then proceed
with the exercises. counting the numbers
over as given here, for convenience and pre-
cision.
First exercise-Neck: One, place the
hands on the hips, fingers to the front,
thumbs to the rear; two, drop the head as
FAR as possible to the front without moving
any other part of the body; three, throw
the head to the rear; four, bring the head
up. drop the hands and take the erect posi-
ton.
Second exercise-Rotation of the head:
One, place the hands on the hips; two, drop
the head to the front; three. swing the head
around to the right; four, swing the head
around to the rear; five, swing the head to
the left; six, swing the head to the front.
Repeat as many times desired and then
assume the erect position.
Third eXercise-Elbows: One, place the
hands on the hips; two, bring the elbows
well to the front: three, throw the elbows
Sharply back. and take a full breath; four
assume the erect position.
Fourth eXerciSe'heSt: One, place the
hands on the hips; two, raise slowly OH the
toes, and take a deep. full breath: three,
slowly expel the breath and lower the heels
to the floor; four, take the erect position.
The last two exercises will do more 40 in
crease the chest measure in a few months
than years use of the many contrivances
sold by taking concerns.
Fifth exercise. arms.-One raise the arms
quickly to the horizontal to the right and
left; two. lowe them slowly to the sides,
forcing them obliquely back and down, at
the same time taking full breath.
sixth exercise; extension of arms.-one.
raise the closed fists to the breast: two.
strike straight out to the front with both
arms; three. bring the fists back to the
breast and extend the arms quickly to the
er the arms to the side, forcing them we'll
back, and take the erect position.
The Arms i'm Use.
Seventh exercise, arms in circle-One
raise the arms to the horizontal to the right
and left; two, describe small circles with
the hands till the arms begin to tire then
resume the erect position.
Eighth exercise, arms to front and rear
One, raise the arms to the horizontal: two.
swing them to the front. striking the palms
Of the hands together: three swing them
tothe rear, striking the backs of the hands
together, IL possible, then resume the erect
position.
Ninth exercise, arms over head-One,
Islse .ne arms 10 the horizontal: two, raise
the arms over the head. the tips of the
fingers touching the top of the head: three.
throw the arms up to the vertical, then
lower them slowly to the side.
Tenth exercise. hipS.-One place the
hands on the hips: two swing the body on
the hips as far over to the right as posi-
Bile; three. swing the body to the left: four
resume the erect position.
Eleventh exercise, rotation of the bins -
One, place the hands on the hips: two
make complete rotation of the body on the
hlps, swinging to the front, right, rear left
| ana resume the erect position. This exer-
else is especially beneficial to women
whom the long use of corsets has made
weak at the waist.
Twelfth exercise. full swing.-One. raise
tne arms to the horizontal; two. swing to
the right on the hips; three, swing to the
left on the hips: four, resume the erect DO
sition. ~
Thirteenth exercise, arms and hips.-One
raise the arms vertically over the head: two
swing the body to the trent on the hips
without bending the knees. and endeayor To
| touch the floor with the tips of the fingers:
three, resume the erect position.
Fourteenth exercise, legs.-One place the
hands on the hips; two, slowly lower the
body to the heels by bending the knees AT
the same time. keeping the body erec. on
me nlps ana head up; TIN ee, slowly raise
the body, and resume the erect position
This exercise is the most difficult of all but
1t gives the suppleness and strength to the
legs that graceful walker must have and
for this reason is practiced for a long tima
daily by the stage dancers who delight so
many audiences.
Fifteenth exercise-The lungs a combina-
ton that brings many muscles of the bodv
into play, and constitutes the chief Inotio,
OF fencing and broadside drills: One. face
half way to the left; two. lunge quickly
forward on the right foot, throwing II about
thirty inches to the front. keeping the left
leg extended, at the same time extend the
| right arm briskly to the front; three re-
sumo the first position, then take the erect
position.
Careful How You Walk.
These exercises may be repeated to ad-
vantage with a pair Of light dumbbel,s in
the hands. In walking always observe to
| keep the head up. chin in. shoulders cquaI
hands at the sides, not in a pocket; take a
step quick and easy, thirty inches long and
about one hundred and twenty steps to the
| minute, and IL you are woman, be care
full to avoid that shoulder swagger, which
to the keen eye Of drill master, ruins the
carriage Of SO many Washington girls and
| you will soon acquire the soldiers bearing
and carriage that is as near as drill mas