balanced on the one leg, as it materially assists in developing the muscles. Then repeat with the left leg. Next, relax the muscles of the leg from the knee downward, keeping the muscles of the thigh rigid, and swing the leg backward and forward from the knee only (see dotted lines in Fig. 10), and increase the number of movements each day, as the muscles gain strength and you gain experience.
Figures 11 and 12 illustrate some excellent leg exercises, which bring into play certain muscles which usually receive but little exercise, and may be practiced with great advantage.
ANKLE AND FOOT EXERCISE.
17. Stand upright, holding yourself firmly and stiffly, then raise yourself up and down on your toes.
WHOLE BODY EXERCISE.
1. Raise the arms above the head, alongside the ears, then bring them down with a steady sweep, without bending the knees, until the fingers touch the floor. Be sure to relax the muscles of the neck and allow the head to hang.
2. Place the hands upon the breast and drop the head backward, a little to one side, then bend the body backward as far as possible.
3. Curve the right arm above the head, toward the left shoulder, and allow the weight of the body to rest on the left leg, the right foot being carried slightly outward. Allow the body to hang down as far as possible on the left side, without straining too much. Then reverse the movement. (See Fig. 13.)
