PHYSICAL FLOOR DRILLS.

Star (Christchurch), Issue 5427, 30 November 1895, Page 3

PHYSICAL FLOOR DRILLS.

BEDROOM EXERCISES THAT WILL PRODUCE GOOD RESULTS.

(Detroit Free Press,)

Take time for rest and time for exercise. Choose if you can the morning after ten or the afternoon before dinner when usually one is the moßt fatigued. Get into a perfectly loobb grown or tbe customary gymnasium suit. The first exercise is for the arms. Let them hang at the aides as you atand erect and then, instead of grasping dumb bells, clinch the fists energetically and make believe they hold weights. With all the nervous energy you are able to command and with a screw movement that turns the. fists in, then out and up, draw them to the shoulders, the elbow remaining at the aide. Screw again and the fists and arms go out laterally on a line * with the shoulderß. Double baok then to the Bhoulders and the fists are screwed in front straight out from the shoulders; return again— and above— back, down and at rest, nine movements, to be twice repeated, slowly, energetically and with precision. They are not intended to be " pretty to look at" but they call into play every muscle of the shoulders and arms and every particle of the grey matter in the brain is energized as well. A few weeks of it and the arms are beautifully rounded while the wrists appear to grow smaller, aud the knuokleß are certainly not made lumpy by weights or bells.

Then* for the legs: Gently raise the body on the toeß to sink very deliberately, just resting on the heel eaoh time— up, down, up, down. Nothing ia so excellent for increasing the arch of the instep. I have seen insteps mado to order by it. At first one feels the muscles of the calf of the leg drawing enormously and painfully; that ia all right. It merely indicates that those muscles have been unused. ' If persisted in the contour of the thigh and calf growa firm and one coon feels the feet grasping the pavement in walking with a security and elasticity of step that is astonishing. Next for the hips and back * With the toe strongly pointed, awing eaoh lag alternately in a oircular movement, balanced, aa soon as possible, on the atationary leg. The muscle along the inner leg will draw in' a painful protest againßt such unexpected activity required of it.

To screw the head gently; from! side to Bido, then baokwards and forwards, does no harm and really aide in filling out scrawny necks, while it givea a much-to-be-desirad freedom of movement and poise. By far the most important of all movements are those calling into action the muscles of the abdomen and back. They aro better taken under the supervision of a skilful instructor, but no harm can result if they are giadually pursued in the order given. Weak backs may be prevented by them and cured. Bectal troubles and other organic difficulties are overcome by their use.

Stand upright with the feet ratber well togafeher. Have a feel— 'call it a "mental idea" if you are a man— of breathing up the arms by a strong inhalation ; expand well the chest by throwing the armß ovor the head, then out, and with this energy transferred to the torso, bend gautly and slowly back. Aa the muecles or tho back grow stronger throw alternately each leg backward and bend the spinal column vory deliberately back as the ballet girls are taught to do, always avoiding extremes. Then with a forward movement of arms and torso relax entirely, let. both fall forward of their own weight. The rest from tehßion with the body in this position rives a delicious sensation of complete Bend then to the right with the left arm thrown. UP* the left to 8 Pweft to hold ftr

an instant that side in alight strain ; so with the other side.

Finally, standing upright with hips and arms (at sideß) immovable, screw the torso and shoulders very slowly from the front to the left, then right. After a time and without a particle of strain, the shoulders can be moved to right angles with the hips. That means flexibility and strength of waist and hipß and back and the inevitable result is grace, for all grace is no more than freedom of movement.

Then, to end, lie prone on the floor without so much as a pillow, as soon as you are able to do without. With the arms lightly clasped above the head— to avoid any temptation to nse them— point the toeß and lift the legs gradually to right angles with the torso, ÜBing no muscular exertion except that required of the legs. When this can be accomplished without effort, there will be an end to indigestion and backaches and protuberant stomaohs.

Again lying fiat fold the arms on the chest and move the torso to an upright position. Bepeat eaoh exercise. Then open wide the windows and cover yourself with a blanket, no matter how hot the day, oover over from chin to feet, and relax every muscle. Close the eyes. Let the armß fall at the sides dead weights. In the same manner lift and drop the legs. Squirm about on the hard floor much as your old pointer dog does, until yon can feel yourself lying fiat as a flounder, "giving up to gravitation" we call it in the gymnasium. Forget your body. Draw in deep, long draughts of fresh air in regular, rhythmic breathing. Empty the lungs each time, work hard over it, until the rhythm is established — action, reaction, action, reaction. It is the balancing of activity and relaxation, an equilibrium that Btores energy and establishes greater activity. Before you finish turn over and lie on the abdomen as the Arabs rest on their long desert marches. Fifteen minutes, of this physical and mental rest, and do take a. longer time for it if you oan, will result in a renewal of energy that is amazing.