system 110

110

EXERCISE No. 18

Ouick Backward-Forward Leaning of Trunk, with Rubbing Lengthwise of Front and Loins

In this exercise the trunk moves in tlie same directions as in Exercise No. ir. and this is the only resemblance.

Whcreas No. ii is a long slow moYcmcnt, with indrawing of the abdomen, and bonding of tlić neck, No. iS is a short, fast movement. with stiff neck and back, and the abdomen pushed out all the titne.

Preliminary Moyement

Stand with feet comfortably apart, and hands on the liips. Tlirow the trunk altcmatcly baekwards and forwards in short brisk swings without any pauses at all, nor ant' bending in the waist or curving of the back. The hips and abdomen are protruding on leaning the upper part of the body baekwards ; and the seat is shot out on leaning forward.

As in the two preceding exercises, perform several double swings (from eight to sixteen " jerks ”) during every respiration ; and let tlie excrcise last four fuli respiratious.

Aftcr a little practice you may in cach baekward movement thump once with both lists upon the ciiest, and in each forwanl movement upon the loins. The chest is struck by the inside, tlie loins by the thumh-end of the lists (Fig. 105).

The Ri.kbing

Each timc the trunk is flung baekwards rub swiftly with both hands from helów up over the abdomen, and with each hand on its respectiee side, outwards over the lowcr rihs (Fig. 106). They are then smartly brought round to the back, where they—wliile the trunk moves forwards—rui) down over the loins and seat (Fig. 107). The back-rubbing is performed with the palms of the hands as in the longcr stroke of Exercise No 11. Whereas tlie back of the hands are uscd for the back-rubbing in Exercises Nos. ta, 13 and 15, where only one arm works at a time.

Ladiesshould make the front-stroke liigher up, viz.. from under the breasts up to the collar bones, as described in " Jly System for I-adies.”