The value of exercise is in the amount of life and vigor put in it. Better not exercise at all than to do it carelessly. FIRST SERIES Repeat each exercise from twelve to twenty-four times. Exercise 1.--Position of Fig. 1. Swing the arms forward till they touch in front, return to side (Fig. 1). Ex. 2.--Swing the arms to vertical. See Fig. 9 for position of arms. Return to Fig. 1. Ex. 3.--Swing the arms backward as far as possible. Ex. 4.--Swing both the arms downward to the hips and return to position (Fig. 1). Ex. 5.--Position of Fig. 1. Swing the hands to the shoulders by flexing the arms at the elbows (palms up). Ex. 6.--Position of Fig. 1. Swing the hands to the arm pits by flexing the arms at the elbows (palms down). Ex. 7.--Position of Fig. 1. Circumduct the arms, making the fingers describe a circle and the whole arm a cone. (Arms perfectly straight.) [Illustration] Ex. 8.--Open and shut the fingers, gripping the fist as tightly as possible, also extending them as far as possible. Ex. 9.--Position of Fig. 1. Keep the arms on a level with the shoulders, bend the body sideward to the left as far as possible. (See Fig. 2.) Ex. 10.--Same as Ex. 9, to the right side. Ex. 11.--Combine Ex. 9-10. Ex. 12.--Position of Fig. 1. Rotate (twist) the body sideward left as far as possible. See Fig. 3 for position. Keep feet in place. Ex. 13.--Same as Ex. 12, to the right side. Ex. 14.--Combine Ex. 11 and 12. Rotate from side to side, arms to be kept on a level with the shoulders and rigid. Ex. 15.--Hands placed on hips, bend forward and swing hands downward toward the toes as far as possible. See Fig. 4. Ex. 16.--Position of Fig. 4. Hold and swing both arms sideward up as far as possible. Ex. 17.--Same position. Swing the arms forward up as far as possible, arms will then be straight out over the head. SECOND SERIES Position of Fig. 5. Arms folded and the left toe touching at the side. [Illustration] Exercise 1.--Hop on the right foot and touch the left foot across in front of the right, at the same time unfold the arms and swing them sideward to their own sides. See Fig. 1 for the position of the arms. Ex. 2.--Same as Ex. 1, with the right foot. Ex. 3.--Hop on right foot, the left foot in position of Fig. 5. Ex. 4.--Hop on the left, right toe to the side. Ex. 5.--Arms in position of Fig. 5 and the left toe extended forward till the toe touches the floor; hop on right, keeping the left leg extended. Ex. 6.--Same as Ex. 5, with the right foot forward. Ex. 7.--Hands on hips, raise the left knee high up in front with the toe pointed downward. See Fig. 6. Ex. 8.--Same as Ex. 7, with the right leg.