Wheeling Sunday register. [volume] (Wheeling, W. Va.) 1882-1934, 1895-07-28
ON wELL-ROUNDED ARMS.
May BE Developed by Ny Lady in Her
I}oudoir

May BE Developed Dl Wy 1-''N'
Boudoir.
Take time for rest and time Tor e%er-
else. Choose. if you can, the morning
after 10. or the afternoon before dinner
when usually one is the most Iatigueu'
Get into a perfectly loose gown or the
customary gymnasium suit.
The first exercise is for the arms.
Let them hang at the sides as you stand
erect. and then, instead Of grasplng the
dumb-bel,s, clinch the fists energeu-
cay and make believe they hoid
weights. With all the nervous energy
Won are able 10 command and with a
screw movement that turns the fists IN
then out and up, draw them to the
shoulders. the elbow remaining at the
side.
Screw again and the fists and arms
20 out laterally on line with me
shoulders. Double back then to the
shoulders and the fists are screwed ~
front straight out from the shoulders;
return again-and above-back, down
and at rest. nine movements, to be
twice repeated. slowly, energetically
and with precision. They are not III
tended to be pretty to look at but
they call into play every muscle OF the
shoulders and arms and every particle
of the gray matter in the brain is en-
crgized Is well.
A few weeks of it and the arms are
beautifully rounded, while the wrists
appear TO grow smaller and the knuck-
les are certainly not made lumpy by
weights or bells.
Then for the legs: Gently raise the
body on the toes to sink very dellber-
ately. Just resting on the heel each tlmc
-ur down, up, down. Nothing is so
excellent for increasing the arch OF the
instep. At first one feels the muscles
of the calf Of the leg drawing enormous
" and painfully; that is all right IL
merely indicates that those muscles
have been unused.
Ifpersisted in the contour of the thigh
and calf grow firm, and one soon feels
the feet grasping the pavement in
walking with q security and elasticity
of step that is astonishing.
Next for the hips and back: With the
toe strongly pointed swing each les
alternately in a circular movement bal
2nced. as soon as possible, on the sta
tiOnary leg. The muscles along the in
ner leg will draw in a painful protest
against such unexpected activity re-
CURED Of it.
To screw the head gently from side
10 side, then backward and forward,
does no harm and really aids in filling
out scraWny necks, while it gives a
much-to- be-desired freedom of move
ment and poise.
BY far the most important of all
movements are those calling into action
the muscles of the abdomen and back.
They are better taken under the super
vision of a skillful instructor. but no
harm can result if they are gradually
pursued in the order given. Weak
backs may be prevented by them and
cured. Rectal troubles and other or
ganic difficulties are overcome by their
use.
Stand upright, with the feet rather
well together. Have a feeling-call it
a mental idea" if you are a man-of
breathing up the arms by a strong in
halatiOn; expand we'll the chest by
thrOwning the arms over the head
then out and, with the energy trans
ferred to the torso, bend gently and
slowly back. As the muscles of the
back grow stronger, throw alternately
each leg backward. and bend the spinal
column very deliberately back, as the
ballet girls are taught TO do, always
avoiding extremes.
Then with a downward movement Of
arms and torso. relax entirely, let both
fall forward of their own weight. The
rest from tension with the body in this
position gives a delicious sensation Of
complete rest.
Bend then to the right, with the left
arm thrown up, the left toe poised TO
hold for an instant that side IN slight
strain: so with the other side.
Finally. standing upright, with hips
and arms tat Sides immovable, screw
fine torso and shoulders very slowly
from the front to the left, then right
After q time. and without n particle Of
strain the shoulders can be moved 10
right angles to the hips. That means
flevibilitv and strength of waist and
hiDs and back. and the inevitable result
j. Grace for all grace is no more than
freedom of movement
Then. 10 end, lie prone on the floor
without so much Is pillow, as soon "a
Won are able 10 do without. With the
arms lightly clasped above the head
N avoid any temptation 10 use them
,,oint the toes and lift the legs gradu-