Personal hygiene and physical training for women

by Anna M. Galbraith

The arms must be extended well out from the sides, bending at the waist-line, so as to increase the reach, and the swaying back and forth must be done with perfect regularity.

This is a good all-around exercise, as it brings into play and strengthens the adductors of the thighs, calves, and extensors of the legs, the broad muscles of the back, the muscles of the chest, waist, and the flexors and extensors of the arms.

Exercises in Lateral Trunk Flexions: for Shoulders, Chest, Hips, and Legs (Figs. 57, 58).—First Position.—Stand with the feet eighteen inches apart, with the right arm extended upward and the left downward, and the weight of the body thrown on the right leg, while the left leg is extended directly to the side.

Second Position.—Change the weight to the left leg, and bend the left knee while the right leg is extended. At the same time bring the right arm down and carry the left up and sway the body at the hips to the right side. The feet are kept flat on the floor during the entire exercise, and it will be noticed that the arm, which is extended downward, is on the same side as the extended leg.

These exercises increase the flexibility of the chest, strengthen the muscles at the sides of the waist, and cause some massage of the liver.

Exercises in Trunk Flexions: for Muscles of the Back, Abdomen, and Leg (Figs. 59, 60).—First Position.—Stand with the feet about six inches apart, the body bent well forward at the waist-line, while the legs are rigidly extended at the knees. Increase the bend gradually at the waist until the tips of the fingers touch the floor between the feet, as shown in the pose.

Second Position.—From the first position carry the arms directly forward, upward, and backward until they reach the position shown in the second pose, with the knees and ankles flexed; bend the trunk as far backward as possible, while the arms are extended over the head. Maintain for a moment, and return to the original position.

Fig. 58.—Exercises in lateral trunk flexions: for shoulders, chest, hips, and legs. Second position.