2. The first thing in the morning and the last thing at night, when you have nothing on but your underclothing, stand with your back against the wall and fill the lungs to their utmost capacity, then—retaining the breath—gently tap the chest all over with the open hands. Do this regularly every morning and night, gently at first, but gradually increasing the length of time for holding the breath and the force of the blows as the lungs grow stronger.
3. Stand upright, heels touching, toes turned out. Place the hands on the hips as in Fig. 1, the fingers resting on the diaphragm, the thumbs in the soft part of the back. Now, inflate the lungs and force the air down into the lower back part of the lungs, forcing out the thumbs. Do this half a dozen times at first, gradually increasing the number. Women seldom use this part of the lungs—tight dresses and corsets prevent them.
4. While in the same position, fill the upper part of the lungs full, then force the air down into the lower part of the lungs and back again by alternately contracting the upper and lower muscles of the chest. Do this repeatedly, for, besides being a good lung developer, it is an excellent exercise for the liver.
5. Stand erect, as in Fig. 2, the arms hanging close by the sides, then slowly raise the arms until they are in the same position as Fig. 2, at the same time gradually taking in a full breath until the lungs are completely filled, then, after holding the breath for a few seconds, gradually lower the arms, at the same time gradually expelling the breath. After doing this a few times—while the lungs are full—raise and lower the arms several times quickly.
6. Hold the arms straight out (see dotted lines in Fig. 2), then slowly throw them back behind you as far as possible, at the same time taking a full breath, then bring them slowly back to the front, as at first, expelling the breath while doing so. Do this several times, then fully inflate the lungs, and while holding the breath move the arms backward and forward, in the same way, but quickly. It is important to inflate and empty the lungs fully and completely during this exercise.
COMBINATION LUNG AND MUSCLE EXERCISES.
7. First rotate the right arm in a circle, as in dotted lines in Fig. 2, downward in front of you a few times, then reverse the movement. Next, thrust the shoulder back as far as it will go and rotate the arm in the same manner. Follow with the left arm in the same manner, then both alternately, but at the same time relax the arms completely, allowing them to become perfectly limp, at the same time filling and emptying the lungs completely.
