Evening star. [volume] (Washington, D.C.) 1854-1972, 1902-12-27

with your arms. always keeping them on a
| level with the shoulders. As you do so the
body will be twisted sidewise at the abdo-
men. AS you become stronger twist the
| body of your own accord and Keep the arms
| FOLDED over the chest. Ii you find that It
Is too hard work to do the exercise with
| the arms outstretched, turn the body side
| wise while holding to the sides of the bed
| with the hands.
Exercise III. Lie fiat on your back, body
comfortable and relaxed. Draw up the
| knees, keeping them together, to the point
1 where they can be reached without undue
| exertion by the hands. Also see that the
feet are fiat on the bed. Then gradually
let the knees fall apart as far as they will.
Place the fiat of the hands on the outside
OF the knees, and, with the legs entirely re-
taxed and offering no resistance, except
their own weight, push them together. AS
your accustomed vigor returns, resist with
the knees while the hands are pushing
| them together. Exhale the knees are
brought together and inhale as the legs fall
| apart. This exercise is good for all the
| muscles along the inside of the arm, for
| many of the chest muscles and for the out
side of the legs between the knees and
| hips.
In order to bring into play the muscles of
! the inside of the leg, the outside of the arm
and the shoulders. place the palms of the
hands on the inside of each drawn-up knee
Pressing only with the palms and resisting
with the legs, press the legs apart. Inhale
| as the legs fall apart and eXhale as they
are coming together in spite Of resistance
| by the hands.
Exercise ". Lie fiat in bed on your
back, with the body at perfect ease. Raise
| the arms straight up from the shoulders at
| the same time raising the shoulders as
much as you can Imagine that you are
stretching arms and shoulders in order to
| grasp $1,000 gold certificate just suspend
ed above your normal reach This exercise
is splendid for the shoulders and the side
walls of the chest.
| under the hips and legs together all the
way to the toes. Then raise the legs off
the bed as high as you possibly can. Do
| not bend the legs. Perhaps at first you
will be able to raise the legs scarcely a
foot, but even that will be of benefit and
after while you will find that you can
make right angle with your body. This
is excellent exercise for the abdominal
muscles, from the groin up and it strength
ems weakened stomach and abdominal lin
ings. 1t also prevents constipation, which
often causes convalescent to relapse.
Exercise VI. While lying fiat on your
back, draw up the feet close to the hips.
Place the hands palms downward, firmly
by the sides of the body at the hips. First.
try to raise the hips from the bed, and
later on, on the same supports raise up all
of the body except shoulders and head. AS
more strength returns, execute these two
exercises with the arms folded over the
chest. And when you are well and strong,
you can raise the entire body on the feet
and the back of the head.
When just the hips are raised the mus
cles in the back of the hips and the small
of the back are brought into play. When
all of the body, except the head and
shoulders, is clear of the bed, the back is
exercised up to the shoulders, and when
the body rests on the back of the head
and feet only. every back muscle all the
way to the neck is actively engaged.
Exercise VII. This. the last exercise to
be described, is for the upbuilding of the
| various front, back and side muscles of the
| neck. Lie on the back of your head and
the fiat Of your back, with legs touching
and arms at your sides. Move the head
first to one side and then to the other as far
as possible every time seeing to 1t that
one ear is completely buried in the pillow.
Raise the head from the pillow as far as
possible and look at the ceiling. Hold for
moment. then let the head fall back.
Next press the head back hard into the
pillow and hold for a moment; and, lastly,
with the head on its back, look behind as
far as you can.
All Of these exercises are as ef1cacous for
| convalescent women and children as for
men.