28400 system 66

66

common mistake to swing them round in tlicshoulder joints. Remem ber it is the muscles round the waist tliat should move the trunk, with head, arms and hands as dead weight

Kolutw Dkgree

Same movements as in preceding degree, but as one's brcathing is now deeper, one may inhale during one complete circle and exhale during the next. Either let ttie inhalation circle go a little faster, or let the inhalation take threc-fourths of a circle and the exhalation one-fourth.

EXERCISE No. 2

Ouick Leg-Swinging

First Degree

Support yourself with one hand on a fixed piece of furniture or a door-handle and put the other on the hip. (Should you bc suffcritig from wcakness of the legs, Hien you can also support yourself with this hand, say, on the back of a chair.)

Swing the one leg like a pcndulum, forward and baekward from the hip-joint. It must be held as straight as a cork leg in the knee-joint. This is easiest to perform if the toes are pointed upwards. If you stand sideways on to a looking-glass, it will be noticed tliat the leg which you thought was straight will often give way considerably in the ktiee. Even if to begin with, you do not swing the leg very fast you should still sec tliat there is not the least pause in the movements. Tliese swings with straight leg are quite short (30 to 40 degrees), but are fmished with somc vcrv iong swings when tlić foot is kicked high up fore and aft, in order to loósen the joints. During these finishing-swings the leg must be limp with all muscles relaxed, and the knee may be bent. When the hip-joint is madę morę llexible, the foot can reach higher up than the head (see Fig. ri).

The excrcise should stretch itself over four fuli respirations, the long swings being performed during the last one. Thereaftcr repeat e.sercise with other leg. Beginners often liave difficulty with breathing steadily, i.e., independently of the quick movcments. They are inclined either to breathe short, in time with the swings, or to hołd the breath. To get hołd of the riglit rnethod, you can for cxaniple stand still, while filhng the lungs completely, and then when conimencing to exhale slowly, swing the leg quickly and count the number of swings you can perform before all air is out of the lungs.

Second Degrke

Both hands " hips firm,” or arms hanging loosely by the sides. This makes it additionally a balancing exerci.se. As you grow stronger and morę practised, the movement is performed much faster. so that a great number of swings to each respiration will be possible, as you also learn to breathe deeper. You can then diminish the number of respira-