These are simple enough in themselves, certain not to be forgotten when once learnt, and easy to impart in the way of instruction. Their great efficacy depends, however, upon the judgment with which the instructor varies them, so as to call into action alternately opposite sets of muscles and ligaments, as it is by such a process only that complete _supplesse_ can be attained. The first suppling practice is performed as follows: Place the pupil in a position perfectly upright, the heels close together, the toes at an angle of 45 (military regulation), the figure well drawn up from the waist, the shoulders thrown back, chest advanced, the neck and head erect, arms hanging perpendicularly from the shoulder, elbows slightly bent, the weight of the body thrown upon the front part of the foot. Then the instruction should be given thus: On the word "one," bring both hands smartly up to the full extent of the arms, in front and above the forehead, the tips of the fingers joining (Fig. 1); on the word "two," throw the hands sharply backwards and downwards until they meet behind the back (Fig. 2). This exercise should be commenced slowly, and gradually increased in rapidity until the pupil can execute it with great quickness for several minutes consecutively. The object is to throw the shoulders well back and give expansion to the chest. [Illustration: Fig. 3.] [Illustration: Fig. 4.] Second practice.--On the word "one," bring the hands together (from their position perpendicular from the shoulder) in front of the figure, the tips of the fingers joining (Fig. 3). On the word "two," raise the hands, still joined, slowly above and slightly in front of the head, to the full extent of the arms (Fig. 4). "Three," separate the hands, and, turning the palms upwards, lower them to the level of the shoulders, the arms fully extended (Fig. 5). Simultaneously with the lowering of the hands the heels should be raised slowly from the ground, so as to bring the weight of the body upon the toes. On the word "four," lower the hands gradually to the sides, carrying them at the same time well to the rear (Fig. 6). The heels are also to be lowered to the ground as the hands are carried backwards. This exercise should always be done slowly, as its object is the gradual flexing and suppling of the shoulder and elbow joints, and giving mobile action to those of the feet. In using dumb-bells the first practice with them may be identical with the above, the dumb-bells being grasped firmly in the centre. [Illustration: Fig. 5.] [Illustration: Fig. 6.]