For overcoming constipation, improving the tone, elasticity, and strength of the abdominal muscles.
1. Lie flat on the back, arms at the sides. Raise the right arm slowly, keeping it parallel with the body, describing a half circle until it rests on the bed or floor, above the head. Repeat with the left arm. Bring each arm slowly back to position. (Figure 2.)
2. Same position. Raise the right foot, keeping the toes pointed forward, bending the knee until it touches the abdomen. Repeat with the left foot. May be repeated ten times or until fatigued. (Figure 1.)
3. Same position. Bend knees; draw the abdominal wall in and out slowly by muscular effort, without the assistance of deep breathing.
4. Same position. Lift the trunk from the floor, resting the weight on shoulders and hips.
5. Sit or stand, hands on hips. Twist the body slowly to the right and slowly return to position. Repeat, twisting to the left.
6. Walk up and down stairs moderately with a springing step, holding the body erect, shoulders straight, chest expanded, mouth closed, weight on balls of feet.
These simplest and easiest exercises may be continued throughout this period or may be commenced at any time.
The following exercises are more strenuous and should be used cautiously during the first three and last two months by those not accustomed to exercise. The physician should be consulted before using them during this time. They are profitably begun six months beforehand and are valuable for ordinary conditions of life.
7. Lie on the back, arms at sides. Raise both arms together, as in Exercise 1. Bring arms back slowly to sides.