14. If Figures 6, 7 and 8 are carefully studied, no explanation will be needed. The principal thing to be observed is to keep the body perfectly rigid and use the muscles of the neck only. It is a most valuable exercise and should be carefully and faithfully practiced.
HIP AND LEG EXERCISES.
15. Assume the position indicated in Fig. 4, but keep all the muscles of the body (with the exception of the muscles of the hips) perfectly rigid. Now, without bending the knees, bend the body forward as far as you can several times, then backward several times, then to each side successively. Make the bending movements several times in each direction, and be careful not to relax the muscles other than those of the hips; and to conclude the exercise rotate the hips round and round.
16. Relax the muscles of the right leg, keeping all the other muscles firmly tensed. Then swing the leg from the hip joint, like a pendulum, backward and forward, as shown in Fig. 9. Try to do this without support,
