Stand on each foot in turn, and flex the knee as smartly as possible backwards to its full extent. Bring it back, heel down toe up, to its full stretch. Repeat ten times.
Exercise VIII.—(Balancing exercise for muscles of thigh and calf.)
Stand on one foot, and bring the other slowly upwards and forwards to full extent of the leg, bending the body back to preserve balance. Draw the leg back till it is reaching out to its full extent behind the back, leaning forwards at the same time with the body, and stretching out the arm corresponding to the extended leg to its full extent. Repeat with each foot half a dozen times. See Photograph.
Exercise IX.—(Muscles of ankle, knee and hip.)
Stand on left foot and turn the right inwards till the toe is at right angles to the side of the left foot. Then reverse it as smartly as possible to its full extent so that the heel of the right foot is touching the side of the left, and the toe pointing at right angles outwards. Repeat ten times with each foot. See Photograph.
Exercise X.—(For hips and abdomen.) (From Health and Strength, April, 1902.)
Stand straight, heels together, hands on the waist with thumbs to the back and fingers pointing forwards and downwards. Then keeping the legs still and the head facing forward all the time, sway the body round and round, going as far back, as far forward and down, and as far to the sides as you can. Do this slowly and see that the abdominal muscles feel a strong play, and make three circles with the trunk. Then stand still and straight again and stretch the body as high as you can, but without rising off the feet, so that the leg muscles have perfect rest. Stretch out and up after every three circles, and stop the moment the slightest feeling of tiredness comes.
[If this exercise does not seem to suit the individual, then it may be preferable to make a swift movement as
EXERCISE IX.—FIRST POSITION.