Bend the head backward as far as possible.
Bend the head first forward, then backward. Repeat.
(5) For exercising the muscles of the chest and the upper arm.
Stand erect, elbows to sides, hands closed on chest, thumbs inward. Thrust out the arms vigorously and quickly, first straight ahead, then to the sides, then straight up, then straight downward, then backward. Repeat each movement a number of times, then alternate them, each time bringing arms back and hands to the original position quickly and forcefully.
As a variation, raise the elbows sideways to shoulder height with fists on shoulders, then strike vigorously as before, opening the palms and stretching the fingers with each thrust. Repeat from ten to twenty times or until tired.
(6) Stand erect, hands on hips. Keeping the legs straight, rotate the trunk upon the hips, bending first forward, then to the right, then backward, then to the left. Repeat a number of times, then rotate in the opposite direction.
Especially valuable to stir up a sluggish liver:
(7) Lie flat on your back on a bed or, better still, a mat on the floor, hands under head. Without bending knees, raise the right leg as high as possible and lower it slowly. Repeat a number of times, then raise the other leg, then alternate. As the abdomen becomes stronger, raise both legs at once, keeping knees straight. It is important that the legs be lowered slowly.
For exercising the abdominal muscles and strengthening the pelvic organs. This and the following exercise are especially valuable for remedying female troubles:
(8) Lie flat on back, arms folded on chest. Place the feet under a chair or bed to keep them in position. Raise the body to a sitting posture, keeping knees, back and neck straight. Lower the body slowly to its original position. Repeat from five to ten times, according to strength.