No. 5. Stand with the legs a little apart, toes pointing outwards. Arms straight, and hanging in front. Describe a circle in front of you with each hand, alternately keeping the fist shut and arms perfectly straight. First one way, the hands going outwards, then the other coming inwards. Keep up this ‘windmill’ action for some time.
These extension exercises will give ease and pliancy to the arms and their joints.
Leg Movements.
No. 1. Place the hands on the hips, and stand upright, heels together. Raise each leg alternatively, as high as possible, straight out in front of you, toes pointed, leg perfectly still.
This should not be done too slowly, but with a slight swing, as in the act of kicking.
No. 2. In addition to the forward movement, swing the leg behind you, do not bend the body over, and mind your balance. Keep up this pendulum movement, first with one leg, then with the other, counting 1, 2, 3, 4. 1, leg out in front; 2, swing behind; 3, in front again; 4, foot to ground to first position; then do the same with the other leg.
No. 3. Stand as in No. 1, and throw each knee up alternately, endeavouring to strike the chest. Do not stoop forward. This exercise loosens the knee joints.
No. 4. When in the position described last, with the knee raised, throw the leg out in front, and straighten it before bringing the foot to the ground. This is part of No. 1.
No. 5. Stand as before. Now sink down slowly, as low as possible, raising the heels from the ground, knees bent at an angle, then rise again. Do this at least twenty times in succession. It will give it to you in the calves and thighs, but it is splendid exercise.
If you practise these exercises for about half an hour every day for a week you will be ready for the more advanced practice which we shall next describe.