This exercise is the best help that can be given for a hollow back. It also brings activity into all the abdominal muscles. It will strengthen the muscles concerned in the support of the voice. If the chest is kept well expanded and the lungs full of breath, the exercise will have a wonderful effect upon the diaphragm and the respiratory mechanism. It will strengthen and deepen the breathing and make it more central and reposeful.
16. RHYTHMIC ALTERNATION IN EXTENSION
Combine the last two exercises and give them in alternation. First, lift the body, then rest, then lift both feet, then the body, and so on.
This alternate movement will bring great relief. The muscles are more or less opposed; at any rate, the activity concerned in each exercise will receive a rest during the other action.
This, of course, uses rhythm as an aid. True, natural rhythm is always helpful and should be introduced whenever possible.
17. ROTARY ACTION OF THE FEET
With the heels resting upon the bed carry the balls of the feet in the widest possible circle.
This exercise may be omitted, but it is very important for one who is lacking in freedom in the feet or who suffers from cold feet. It also brings into action the lower extremities and tends to further equalize the circulation.
18. MOBILITY OF THE FACE
Rest a moment and feel a sense of satisfaction and then smile and place both hands upon the face, covering it as far as possible and knead the muscles, so as to eliminate every constriction and allow the diffusion of the smile to go into every part.