CHAPTER II.
I proceed now to describe the suppling and extension exercises I have before alluded to.
These are simple enough in themselves, certain not to be forgotten when once learnt, and easy to impart in the way of instruction. Their great efficacy depends, however, upon the judgment with which the instructor varies them, so as to call into action alternately opposite sets of muscles and ligaments, as it is by such a process only that complete supplesse can be attained. The first suppling practice is performed as follows: Place the pupil in a position perfectly upright, the heels close together, the toes at an angle of 45 (military regulation), the figure well drawn up from the waist, the shoulders thrown back, chest advanced, the neck and head erect, arms hanging perpendicularly from the shoulder, elbows slightly bent, the weight of the body thrown upon the front part of the foot.
Then the instruction should be given thus: On the word "one," bring both hands smartly up to the full extent of the arms, in front and above the forehead, the tips of the fingers joining (Fig. 1); on the word "two," throw the hands sharply backwards and downwards until they meet behind the back (Fig. 2). This exercise should be commenced slowly, and gradually increased in rapidity until the pupil can execute it with great quickness for several minutes consecutively. The object is to throw the shoulders well back and give expansion to the chest.
