PROGRAM FOR DAILY EXERCISE
Every morning, just after rising, and every night, just before retiring, take a glass or two of pure cool water and execute vigorously the following movements:
EXERCISE NO. 1
Exercise No. 1—Stand erect, feet about thirty inches apart. Extend arms above head; clasp the hands; hold elbows rigid, and inhale deeply. Bend toward the left and try to touch the floor with the clasped hands, as far from the foot, and as far to the rear as possible. Exhale while returning to position. Inhale deeply, reversing motion to the right. This movement should be repeated from 25 to 50 times.
EXERCISE NO. 2
Exercise No. 2—Rest upon the tips of the toes and the palms of the hands. Move the body up and down as far as possible, bending only at the waist line. If the movement is too difficult in this position, the tension may be reduced by resting on the elbows, or on the knees, or on both. Inhale deeply, and exhaust the breath suddenly as if coughing, with the downward motion. This movement should be repeated from 20 to 30 times.
EXERCISE NO. 3
Exercise No. 3—Rest the hands on the rim of a bathtub, or on two chairs placed about two feet apart. Assume position shown in cut. Lower the body until the chest touches the right knee; rise, and lower the body until the chest touches the left knee. Execute this movement rapidly as if running, rising first on one foot and then on the other, swinging the body from side to side with each step or movement.
This exercise is especially recommended for those suffering from torpidity of the liver, or from constipation. It should be executed from 100 to 500 times.
EXERCISE NO. 4
Exercise No. 4—Stand erect, feet about thirty inches apart. Inhale deeply, and strike a blow toward the left with the right fist, passing the left fist behind the back. Alternate this movement, striking toward the right with the left fist, giving the body a swinging and twisting movement.
EXERCISE NO. 5
Exercise No. 5—Stand erect, feet about thirty inches apart, hands clasped overhead, elbows rigid; inhale deeply. Bend toward the left, describing a complete circle with the clasped hands. Exhale when erect. Reverse; describing a circle in the opposite direction completes the movement. This exercise should be executed from 25 to 50 times.