CHAPTER XXIII. EXERCISES. As many girls are affected by spinal curvature, round shoulders, weak back or ankles, prolapsed stomach, bowels, or pelvic organs, constipation and poor general circulation, it seems well to give a few exercises that shall be corrective of these defects, premising that each exercise should be begun gradually and easily, increasing frequency and force, as strength is gained, say five times a day the first week, eight times a day the second week, and so on. _Never exercise in tight clothing or in a corset_, and do not _exercise to exhaustion_. _To Overcome Slight Lateral Curvature._ 1. If it is the right shoulder that is depressed, place the hands on hips or behind neck, and bend slowly to the left. Reverse this movement if the left is the lower shoulder. 2. With arms raised above the head, bend the body slowly forward and try to touch the floor without bending the knees, then rise slowly to an erect position. _To Overcome Round Shoulders._ Do not fold the arms in front. Any motion that brings hands together behind the back is good. Draw the elbows quickly backward. Carry a weight in each hand, holding the weight behind you and out from the body. Hold the body in the correct attitude (see page 132), head balanced on spine, chest elevated, posterior part of body thrown out, weight on balls of feet, not on heels. Exercises that strengthen the waist muscles will help to maintain the erect position, and so tend to overcome round shoulders. _To Strengthen Weak Back._ 1. Hold a light weight in each hand. Place the weights on the floor in front of you. Stand with feet eight inches apart, and take three slow, deep breaths. Stoop over and take the weights in the hands and gradually straighten up till the hands hang easily at the sides. Bend slowly forward, and again place the weights on the floor. Repeat five times. 2. Clasp the hands back of the neck and bend slowly forward until the head is on a level with the waist. Count ten, then straighten up to erect position. Repeat. 3. Bend the body backward, forward and sidewise at the waist. 4. Put your right arm over your head till it touches your left ear. Hold the chin high. Breathe slowly and deeply while you walk around the room. Repeat with other arm. Increase the length of your walk gradually. 5. Playing tennis is good exercise for the sides of the waist. 6. Carry a weight first on one shoulder, then on the other. 7. Run on the toes. 8. Hop on one foot. _To Strengthen and Develop the Chest._ 1. Maintain an erect attitude. 2. Raise and lower the arm, forward, upward, backward, without bending the elbows. 3. Lie on the floor, stretch the arms over the head till the hands touch the floor. Take a deep breath and hold it; now bring the arms over the head as high as you can reach, and do not bend the elbows. Rest and repeat three times.