With the body well extended lift the right foot, knee straight, as far backward and upward as possible. Then release, and lift the left foot in the same way.
This exercise should be used alternately and given a good deal of activity. The heels may be extended or stretched downward as they are lifted. This will give greater extension to the muscles at the back of the leg.
This exercise causes extension of certain muscles which are kept short when sitting. It is also beneficial for the back.
24. ROTATION OF RIGHT SHOULDER
Turn over to the left side. Vigorously rotate the right shoulder, carrying it in as wide a circle as possible.
This rotary action of the shoulders may be repeated several times in different positions of the body.
The exercise is important for the freeing of the whole torso. The shoulders of most people are rather weak. They should be strong and vigorous especially in brain workers because their action tends to affect the circulation of the blood toward the head. It has also an effect upon the summit of the lungs and certain regions which need freedom.
The rotary action of the shoulders may be given best when lying on the side. The action of the shoulders, however, should not be neglected as it brings a harmonious circulation in the region of the throat. The exercise tends also to affect the whole summit of the chest.
The active shoulder expresses animation and ardor in passion. A good strong shoulder is also an indication of vitality.
The circular and rotary action of the shoulders, the feet, and the hips, is best performed with triple rhythm,—first, upward and forward; second, backward; third, release. The release may be quick and firm.