Fig. 50.—Lateral trunk and waist exercise. Second position.
The position of the right foot in the figure is incorrect, since the object of the movement is to have the body balanced throughout on the toes only. Stand erect on the tiptoes, with the arms and hands extended at the sides and above the head, as shown in the figure; then walk in the same position, with the hands carried up perpendicularly at the sides of the head.
Further benefits in the carriage of the body may be obtained by carrying light weights upon the head while performing these exercises, as a light book.
These exercises, when properly performed, expand the chest and bring into play all the extensors of the back and elevators of the shoulders. They also round out the muscles of the throat and neck.
Balancing Exercises for Extending Depth of Chest (Figs. 47, 48).—First Position.—Stand erect, with the heels together and the hands resting on the hips. Straighten out the right arm, and extend it perpendicularly up at the side of the head, and at the same time carry the left leg outward and upward as far as possible, according to the pose assumed in the figure. Then lower the leg and arm, returning to the original position.
Second Position.—Stand erect, with the heels together and the hands resting on the hips, as in the first position. Then take the same movements with the left arm and right leg as were taken in the first position. The arm and leg should be raised and lowered simultaneously.
All these exercises increase the vertical diameters of the chest, and strengthen the muscles of ordinary and forced respiration.
These movements also relieve the engorged veins of fatigued legs.
Lateral Trunk and Waist Exercises (Figs. 49, 50).—First Position.—Stand with the feet nearly together and the arms extended above the head; the arms are relaxed at the wrists and elbows, so that a slightly curved line is formed, as is shown in the figure. First sway to the left, bending at the waist line as far as possible, and return to the original position.