Allow the arms to hang by the side, now press the shoulder as far back as it will go, then as high as it will go, then forward as far as it will go, and drop it again, then rotate it several times. Do the same with the left, then both together. Strike out with the right hand, tightly clenched, then the left, then both together. Repeat horizontally, right and left, then straight up overhead, then down by the sides. EXERCISES FOR THE NECK. 14. If Figures 6, 7 and 8 are carefully studied, no explanation will be needed. The principal thing to be observed is to keep the body perfectly rigid and use the muscles of the neck only. It is a most valuable exercise and should be carefully and faithfully practiced. HIP AND LEG EXERCISES. 15. Assume the position indicated in Fig. 4, but keep all the muscles of the body (with the exception of the muscles of the hips) perfectly rigid. Now, without bending the knees, bend the body forward as far as you can several times, then backward several times, then to each side successively. Make the bending movements several times in each direction, and be careful not to relax the muscles other than those of the hips; and to conclude the exercise rotate the hips round and round. [Illustration: FIG. 9.] 16. Relax the muscles of the right leg, keeping all the other muscles firmly tensed. Then swing the leg from the hip joint, like a pendulum, backward and forward, as shown in Fig. 9. Try to do this without support, [Illustration: FIG. 10.] [Illustration: FIG. 11.] [Illustration: FIG. 12.] balanced on the one leg, as it materially assists in developing the muscles. Then repeat with the left leg. Next, relax the muscles of the leg from the knee downward, keeping the muscles of the thigh rigid, and swing the leg backward and forward from the knee only (see dotted lines in Fig. 10), and increase the number of movements each day, as the muscles gain strength and you gain experience. Figures 11 and 12 illustrate some excellent leg exercises, which bring into play certain muscles which usually receive but little exercise, and may be practiced with great advantage. ANKLE AND FOOT EXERCISE. 17. Stand upright, holding yourself firmly and stiffly, then raise yourself up and down on your toes. WHOLE BODY EXERCISE. 1. Raise the arms above the head, alongside the ears, then bring them down with a steady sweep, without bending the knees, until the fingers touch the floor. Be sure to relax the muscles of the neck and allow the head to hang. 2. Place the hands upon the breast and drop the head backward, a little to one side, then bend the body backward as far as possible. 3. Curve the right arm above the head, toward the left shoulder, and allow the weight of the body to rest on the left leg, the right foot being carried slightly outward. Allow the body to hang down as far as possible on the left side, without straining too much. Then reverse the movement. (See Fig. 13.) [Illustration: FIG. 13.] STRETCHING