Part 5

Action: Raise the right knee until it is at right angles with the body, with the toes pointing towards the floor. Extend the foot forward until knee is straight and stretch. Return leg to normal position and repeat with the left leg.

EXERCISE 10

Position: Stand erect with hands resting on hips.

Action: Stationary run, with high knee action, that is, bring your knees up well in front of you and land on the balls of the feet.

EXERCISE 11

Position: Same as Exercise 10.

Action: Draw the right knee to the chest and squeeze with both arms. Raise on toe of the left foot. Replace the right leg and continue exercise by repeating with the left leg.

Remarks: An alternate compression and stretching movement is given the abdominal organs.

EXERCISE 12

Position: Stand erect with fingers interlaced behind the neck.

Action: Draw the abdomen in; lift the chest and look straight up towards the ceiling directly above you. Turn your head slowly to the right and then to the left.

Remarks: Do this exercise about six times. This is a very good exercise before taking the morning shower or bath.

EXERCISE 13

Position: Stand erect with the hands above the head.

Action: Bend body forward and touch toes with the hands. Exhale and draw in the abdomen. Return to the normal position and inhale.

EXERCISE 14

Position: Lying on back with the hands tightly closed on the shoulders.

Action: Lift the chest and take a deep breath. Put your head back; then bend the body to the right. Stretch the left arm forward and the right sideward. Stretch vigorously. Exhale and return to the normal position. Repeat to the left side.

Remarks: This is an excellent first exercise in the morning workout. It can be done while lying in bed. Yawn, stretch, and grunt as much as you wish for the circulation is stimulated.

EXERCISE 15

Position: Sitting on chair directly below the chandelier or light fixture.

Action: Keeping head directly underneath chandelier, make a circle with the abdomen from right to left, or from left to right. Crumple down, then straighten up and you are making your circle.

Remarks: Do this ten to twenty times. It is one of the best exercises for the cure and prevention of constipation. It may take some time before one can make the circle in a real circular fashion.

EXERCISE 16

Position: Feet together, standing with the hands above the head.

Action: Twist the body to the left side. Place the left hand on the hip, and with the body in that twisted position, touch the outside of the left heel with the right hand and exhale. Return to normal position and repeat to the right side.

Remarks: Knees should be straight during the entire exercise. It may be impossible to touch the heel, but stretch down as far as possible. In returning to the normal erect position, bring the hand out and up.

EXERCISE 17