WHAT EXERCISE TO TAKE DAILY
unbent, bring the hands slowly down, not in front this time, but at the sides just above the knees; the little finger and the inner edge of the hand alone touching the leg, and the palms facing straight in front. Now notice how difficult it is to warp the shoulders forward even an inch. The chest is out, the head and neck are erect, the shoulders are held low, the back vertical and hollowed in a little, and the knees straight. Carry the hands slowly back through the same line, till again high over the head. Then bring them down to the sides again; and do six of these movements twice each day the first week; and twelve daily afterwards.
While exercises aimed at any given muscles have been mentioned elsewhere, any one might follow them all up until every muscle was shapely and strong, and still carry himself awkwardly, and even in a slouchy and slovenly manner. This last-named exercise is directly intended to obviate this. If steadily practised, it is one of the very best known exercises, as it not only gives strength, but a fine erect carriage. The whole frame is so held that every vital organ has free scope and play-room; and their healthier and more vigorous action is directly encouraged. This is one part, indeed the chief exercise, in the West Pointer's "setting-in drill"; and all who have ever seen the cadets at the Point will at once recall how admirably they succeed in acquiring and retaining a handsome carriage and manly mien.
To vary the work a little; and to bring special development to particular muscles; now let the pupil stand with arms either hanging easily at the sides; or else held akimbo; the neck back against the collar; erect, with the heels together, and the toes turned outward. Raise the heels slowly all the floor; the soles and toes
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