While each exercise calls into play many other muscles than the ones for whose development the exercise is given, the exercise is classed under the group for the region which it is especially designed to benefit.
Shoulder-blade Exercises (Fig. [32]).—First Position.—Stand erect, with the feet nearly together, and the palms of the hands brought together above the head in the manner shown in the figure.
Second Position (Fig. [33]).—Throw hands and forearms backward, keeping the arms on a line with the shoulders, the elbows bent, and turn the palms forward, as represented in the second position of the figure. Return to the first position, and repeat ten times. These exercises strengthen particularly the muscles between the shoulder-blades, whose function it is to hold the shoulders back.
The first point in taking each exercise is to learn the correct attitude before a mirror; after this has been mastered, the exercises should be taken with a considerable amount of rapidity and force, but not so forcibly that the collar-bone projects at its junction with the breast-bone. In throwing the hands and forearms back, the force of the motion should come at the elbows, not at the hands, and the shoulders should be carried as far back as possible.
Shoulder-blade Exercises, Number 2 (Fig. [34]).—Stand erect, with the feet nearly together, and with the hands clasped behind the neck, as seen in the figure. Then force the head and elbows strongly back. Relax, letting the elbows come forward. Repeat ten times.
It will be readily seen that these shoulder-blade movements are exercises for the arms and chest as well. The object being to raise and broaden the chest.
Respiratory Exercises (Figs. [35], [36], [37]).—First Position.—Stand with the feet nearly together, the chin down, the arms extended downward, with the backs of the hands touching, as shown in the figure.
Second Position.—The chin should be raised with the arms, so that in the second position the head is held erect.
Third Position.—The movements of the hands are carried upward still further and separated as shown in the figure. From this position the hands should be brought downward in the large sweep of a circle to the original position.
When these various movements have been accurately acquired, forcible respiratory movements should be added. Begin to inhale forcibly as the hands are raised, and hold the breath as long as possible while the hands are held above the head, and exhale forcibly while the arms are being brought down. These exercises bring into play the muscles of natural and forced respiration.