Up and down, 2, 3, 4, 1, 2, 3, 4. (6) Rotary movement of the hands. (a) Description, Keep the forearms in the same position as in the previous exercise. Swing the forearms in an outward rotary movement during eight counts, then in an inward rotary movement during eight counts, causing an outward and inward rotary movement of the hands. (b) The counts, Out, 2, 3, 4, 1, 2, 3, 4, In, 2, 3, 4, 1, 2, 3, 4. (7) Relaxation of the fingers. (a) Description, Keep the forearms in the same position as in the previous exercise. Turn the hands edgewise (small finger parallel to the floor). Give the arms a short, rapid movement up and down four times, relaxing the fingers. (b) The counts, Hands edgewise, 2, 3, 4, b. The legs and feet. Take the weight on the right foot and swing the left foot forward and backward twice. Bring the left foot to the side of the other and transfer Swing the right foot the weight to the left foot. forward and backward twice. (b) The counts, Right foot, 2, 3, 4, Left foot forward, Backward, left leg in a circle, first in front of the body to the right, during the counts 1, 2, 3, 4, then return to the left during the counts 1, 2, 3, 4, then back of the body to the right during the counts 1, 2, 3, 4, then return to the left during the counts 1, 2, 3, 4, in the line of the circle, keeping the foot free from the floor during the entire movement. Glide the left foot to the left of the right foot during counts 1, 2, and transfer the weight to it during Repeat for the right side. the counts 3, 4. (b) The counts, Weight on right foot, 2, 3, 4, Swing left foot, 2, 3, 4, 1, 2, 3, 4, Glide left foot, 2 Transition, 4, Swing right foot, 2, 3, 4, 1, 2, 3, 4, Glide right foot, 2, Transition, 4. (3) Relaxation of the feet. (a) Description, The weight is already on the right foot. vance the left foot at the angle of 45°. Ad Raise the toe of the foot, then lower it until the toe lightly touches the floor. Do this four times. Then repeat the exercise for the right foot. (b) The counts,— Advance left foot, Left foot up, down, Up, down, Up, down, Up, down, Weight on left foot, 2, 3, 4, Advance right foot, 2, 3, 4, Up, down, Up, down, Up, down, 2. Exercises for the trunk. (1) Relaxation of the upper half of the trunk. Take the weight on the balls of both feet. Relax the upper half of the trunk forward. Take an erect position. Relax backward. Take an erect position. Relax to the right. Take an erect position. Relax to the left. Take an erect position. (2) Rotary movement of the upper half of the trunk. (a) Description,— The weight is already on the balls of the feet. Relax the upper half of the trunk toward the front, bending in front just below the sternum. Then move the body in a circle to the right, back, left, front, and return. During this movement the center of the chest should lead, and the trunk, head, and arms should be relaxed. Lower the chest as far as possible, then raise it as far as possible, relaxing the shoulders during Repeat the exercise. both movements. (b) The counts, Depress chest, 2, 3, 4, Raise chest, 2, 3, 4, Raise chest, 2, 3, 4. 3. The head. (1) Rotary movement of the head. (a) Description, Relax the head to the front. Move the head in a circle to the right, back, left, front, and return. This movement should be steady and smooth, and the muscles of the neck should be relaxed. DIVISION II POISING EXERCISES The object of these exercises is to strengthen the muscles of the feet, ankles, and legs, and the muscles of the trunk, so that in sitting, standing, or walking the body may be well poised or balanced. 1. Backward poise of the hips. (a) Description, Take the weight on the ball of the right foot. Push the right hip far out at the right. Let the head respond until it takes the slant of the right hip. Continue pushing in a curved line backward, then to the left, pushing the hip far out to the left. Let the head respond to the line of the left hip. Bring the body to an erect position by raising the chest. Then repeat the backward movement, returning to the first position at the right, the hip being pushed far out. Then raise the chest, taking the natural, erect position over the right foot. During the movement left, transfer the weight from the right foot to the left foot at the close of counts 1, 2, 3, 4. This exercise is intended to bring the body into normal poise and to overcome the tendency to push the hips and abdomen forward. |