er; (2) swing
back the hands until the arms stand out straight, sideways, from the
shoulders or even a little further back if they will go there easily
without forcing; return briskly to position 1, and repeat several times.
The arms should be swung with a rapid movement and with animation and
life. Do not go to sleep over the work or rather play. This exercise is
most useful in developing the chest, muscles of the shoulders, etc. In
swinging the hands backward, it is an improvement if you will rise on
your toe during the backward sweep; sinking on your heels as you move the
arms forward again. The repeated movements should be rhythmical, backward
and forward, like the swinging of a quick pendulum.

Exercise II.

(1) Extend the arms straight in front of you, letting the little fingers
of each hand touch each other, the palms being upward; (2) then keeping
the little fingers still touching, bring the hands straight up in a
curved circular movement, until the tips of the fingers of both hands
touch the top of the head back of the forehead, the backs of the fingers
touching, the elbows swinging out as the movement is made until (when
the fingers touch the head, with thumbs pointing the rear) they point
out straight sideways; (3) let the fingers rest on the top of the head a
moment, and then with the elbows pressing back (which forces the
shoulders back) force the arms backward with an oblique motion until
they reach the sides at full length, as in the standing position.

Exercise III.

(1) Extend the arms straight out, sideways, from the shoulders;
(2) then, still keeping the upper arms extended in same position, bend
the arms at the elbow and bring the forearm upward with a circular
movement, until the tips of the extended fingers lightly touch the tops
of the shoulders; (3) then with fingers in the last position, force the
elbows out to the front until they touch, or nearly go (a little practice
will enable you to touch them together); (4) then, keeping the fingers
still lightly touching the tops of the shoulders, swinging the elbows as
far back as you can get them. (A little practice will enable you to get
them much farther back than at the first attempt.) (S) Swing the elbows
to the front position and then back to the rear position, several times.

Exercise IV.

(1) Place the hands on the hips, thumbs to the rear, and elbows pressed
back; (2) bend the body forward, from the hips as far as you can, keeping
the