COMBINATION LUNG AND MUSCLE EXERCISES

First rotate the right arm in a circle, downward in front of you a few times, then reverse the movement. Next, thrust the shoulder back as far as it will go and rotate the arm in the same manner.

Follow with the left arm in the same manner, then both alternately, but at the same time relax the arms completely, allowing them to become perfectly limp, at the same time filling and emptying the lungs completely.

Lie flat on the floor, face downward, with the elbows bent and the palms of the hands flat on the floor by the sides, body fully extended. Then, keeping the body perfectly rigid, raise it up by the muscles of the arms alone, until it only rests on the arms and toes, then lower the body gradually until the chest touches the floor, at the same time exercising the lungs to their fullest extent.

This may be practiced on a bed or couch to commence with, and should be taken slowly at first, until it can be done half a dozen times without discomfort.

Stand with the lungs completely and force the air down into the lower part of the lungs. Then, keeping the lower limbs perfectly stiff, with muscles tensed, bend the body forward from the middle of the trunk and while doing this empty the lungs quickly. Then straighten up again, at the same time filling the lungs.

This should be repeated from 6 to 12 times. Then repeat the operation, but bending backward instead of forward, paying careful attention to the emptying and filling of the lungs. Then, with the lungs full and breath retained, move the body backward and forward quickly several times.

Retaining the same position as in last exercise, move the upper part of the body to the right a few times, then a few times to the left, after each movement returning to the upright position.

Then move in the same manner from right to left, alternately. Study and you will readily understand the nature of these movements, which not only benefit the lungs, but impart grace and suppleness to the body.

Still retaining the attitude press the arms and elbows forward as far as possible, at the same time expelling the breath; then press them backward as far as possible to force them, at the same time inflating the lungs to their fullest extent.

ARM AND FINGER EXERCISES

Completely relax the muscles of the fingers and hands, letting the hands hang limply from the wrists, then shake them up and down and from side to side, as if cracking a whip. Then rotate them from the wrists. These movements should all be made with great rapidity, the hands being rendered as near lifeless as possible.

Next, with the upper part of the arm held out at a right angle from the body, and the forearm hanging downward, completely relax the muscles of the elbow. Then shake and rotate the whole of the forearm in the same manner as described for the hands.

Allow the arms to hang by the side, now press the shoulder as far back as it will go, then as high as it will go, then forward as far as it will go, and drop it again, then rotate it several times. Do the same with the left, then both together. Strike out with the right hand, tightly clenched, then the left, then both together. Repeat horizontally, right and left, then straight up overhead, then down by the sides.