The following exercises are for the most part exercises of full contraction and full extension. The full extension should be not only made but also _held_ for a fraction of time. The parts of the body which are not being used should be kept quiet and easy for the sake of self-control, economy, and gracefulness. Each exercise is from one position (1) to another (2), and then back again. This we may accompany by saying to ourselves “1-2, 1-2.” As a variant, we may alter the time, and say “1-2-1, 2-1-2,” and so on, changing the pace, intervening time, etc. There must be no dulness. The photographs are of people who do not use dumb-bells. EXERCISE I.--(For the wrist and forearm.) Clench the right hand, holding it out straight in front of you, with the back of the hand downwards. Unclasp the fingers with a snap and simultaneously move the whole hand round on the pivot of the wrist and forearm as far as it will go. Then come back as smartly as possible to the original clenched hand position. Repeat about twenty times, making the movement as quickly as you can in both directions without sacrificing correctness or fulness. Then do the same with the left hand. EXERCISE II.--(For upper arm.) Extend the arm out at full stretch from the shoulder sideways, with hand and fingers completely extended and palm downwards; then bend it as smartly as possible to its full extent at the elbow, bringing the hand close to the head, with its palm, not its back, nearest to the head, and at the same time clenching the fist. Go back to former position again as smartly as possible. Repeat from twenty to thirty times. Exercise the left arm in the same way. See Photograph. Afterwards both arms may be exercised together. EXERCISE III.--(Shoulder and chest muscles.) Bring the hands together at full extent of arms in front of the face. From there bring them quickly back till they are in a line with the shoulders, at the same time drawing in a long breath. Return them to the first position, expelling the breath. With a very little practice it will be found that they can be brought back considerably further than the line of the shoulders. Repeat ten times. EXERCISE IV.--(Shoulder and chest muscles.) Stand erect with the arms by the side. Then raise them slowly outwards, still at their full extent, till they meet above the head, drawing in a long breath all the time. Pause for a moment in the second position, still [Illustration: EXERCISE II.--FIRST POSITION. [_To face page 80._ [Illustration: EXERCISE II.--SECOND POSITION. [_To face page 80._ [Illustration: EXERCISE II.--BOTH ARMS TOGETHER. [_To face page 80._ [Illustration: EXERCISE VIII. [_To face page 81._