EXERCISES FOR THE NECK
The principal thing to be observed is to keep the body rigid and
use the muscles of the neck only. It is a most valuable exercise and
should be carefully and faithfully practiced.
Now, without bending the knees, bend the body forward as far as
you can several times, then backward several times, then to each side
successively. Make bending movements several times in each direction,
and be careful not to relax the muscles other than those of the hips;
and to conclude the exercise rotate the hips round and round.
Relax the muscles of the right leg, keeping all the other muscles
firmly tensed. Then swing the leg from the hip joint, like a pendulum,
backward and forward. Try to do this without support, balanced on the
one leg, as it materially assists in developing the muscles.
Then repeat with the left leg. Next, relax the muscles of the leg from the
knee downward, keeping the muscles of the thigh rigid, and swing the
leg backward and forward from the knee only, and increase the number
of movements each day, as the muscles gain strength and you gain
experience.
ANKLE AND FOOT EXERCISE
Stand upright, holding yourself firmly and stiffly, then raise
yourself up and down on your toes.
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