27770 system 106

106

instead of the back-rubbing during exhalation, can now perform a zig-zag rubbing with the hands down the tlanks and hips. One hand on eaeh side, as illustrated in “ My System for Ladies.”

EXERCISE No. 16

Ouick Sideways-fiending of Trunk, with Rubbing of sides of Trunk and Thighs

Plir.T.IMINARv Movkmf.nt

Stand with heeis together, arms hanging down limp. Perform a numbcr of altcrnate sideways-bendings, quickly and without the least pausing in the bent positions. You may also perform a sort of pumping morement with the arms, these bcing alternately bent and śtretched downwards, as shown in Fig. 97. The exercise should last through four fuli respirations. One will in time be able to perform two doublc-movcments (four " jerks ”) during inhalation, and the same number, or morę, during exhalatiou. The neck must be stiif and the head kept crect and moying with the trunk. not bent separately as in Exercise No. 4, First .Degtee B.

Thj: Rcbblnu

Starting position : Hands fiat againsl the hips, fingers pointing down (Fig. 98). F.vory time one bends to the left, the left palm strokes down the outer side of the thigh as far as the lcnee. Simultaneously the right palm is drawn up the right side as far as possible towards the armpit, the elbow being bent cousiderably, so that a longer strctch can oe rubbed (Fig. 99). in a similar way the left hand strokes upward, the right downward, when the trunk is flung over to the right (Fig. ioo).

I.ater on, as the pace of the morement increases, it must not be done al the expensc of the foree of the rubbing, or of the length of tho morements. In other words, always press hard, and beud right ovcr to the sides. It is of the greatest importance that the breath be not lield, which so many persons are inclincd to do when doing this and the two cxercises following. It is a good generał rule to move the trunk faster while exba!ing, and slacken the speed soniewhat during the inhalations.

EXERCISE No. 17

Quick Trunk-Twisting, with Rubbing across the Abdomen, the same way as the Twisting.

In all prerious cditions this exercise had the massage done across the chest—and agaiust the movement of the trunk. Owing, however, to the fact that nearly eyerybody who leamt from the book did it wrong—some hopelessly so- I h&ve now simplified the massage without in any way detracting from the exercise’s effect on the trunk muscles and iatemal organs.

FremminakV Movemf.n't

Sit. with hands on the hips, upon a stool, chair (astride, iacing its back) or simply on the floor (with feet apart some 45 degrees) and grip your leet round the legs of the stool or chair, as shown in Fig. 101. Also face a mirror if handy. Uulike Fig. 101, start by sitting facing the mirror sąuarely with your shouiders.