Exercise Third
is with a broom-handle. Saw or cut off the broom and smooth down the sharp ends of the handle, and it will be ready for use. Stand erect, heels together, toes out, chin well back and straight, so as to throw out and expand the chest. Now grasp firmly each end of the broomstick and bring it up over the head (Fig. 253); repeat this motion six or seven times; then change by carrying the broomstick over back of the head down across and back of the shoulders; then up above the head again, repeating this, and all other motions in your calisthenics, half a dozen times. Another exercise is holding the stick down in front of you with both hands and bringing it up over the head and down back of the shoulders without stopping.
Fig. 253.—Broom-handle Exercise.
The side motion is made by grasping the broomstick at each end, holding it down in front of you, and swinging it sideways, thus bringing the right hand up when the left is down, and vice versa. Another way is to hold the stick by both ends above your head and swing it from one side to the other, which will cause the right arm to come in contact with the right side of the head, while the left arm is extended out horizontally to the left. Next carry the stick back of and against the shoulders; then swing it from right to left, which gives another side movement. Vary all the movements in as many different ways as you can think of.
Exercise Fourth.
Stand erect always when in position for exercising, according to the directions given—heels together, toes out, etc. Now allow your arms to hang naturally down at your sides, raise your heels, and stand on your toes; now lower the heels and repeat the motion; then close your hands tightly and raise your arms out sideways at right angles with your body, next up straight above your head, and down again to the level of the shoulders, then back down to your sides as at first.
Again take position, close your hands tightly, and raise them up under the arms, bringing the elbows out to a level with the shoulders; then bring your hands down at your sides again and repeat the movement vigorously; resume position, firmly close your hands and carry them up to the shoulders, next extend them up straight above your head, down again to your shoulders, and back to the first position. A very good exercise is to extend both arms straight out in front of you, close your hands and bring them back to your chest, which will cause the bent elbows to project beyond your back.
Exercise Fifth.
Assume position, close your hands, and take one long step forward with your right foot, bend the right knee and stand with your weight resting on the right foot; then extend your arms out sideways straight from the shoulders, now bring your hands together in front of you, still keeping the arms on a level with the shoulders, and while doing so throw the body back, straightening the right knee and bending the left so the weight of the body will rest on the left foot; repeat this and vary it by taking one step forward with the left foot and going through with the same motions.