III.

ARM EXERCISES.

(a) WITH OUTSTRETCHED ARMS,

I. E., BY SIMPLE

MOVEMENTS OF THE SHOULDER-JOINTS.

1. Lifting and Moving the Arms Forward up, Downward back and Sideway up (10, 20, 30).

Having placed the body in the base position, move the outstretched arms slowly forward (Fig. VIII, a, c), raising them to the sides of the head until they touch the ears and stand perpendicularly (Fig. VIII, d), and then let them swing back gently to the base position and beyond (Fig. VIII, e). Both these movements should at first be performed slowly, but gradually quicker and quicker until we obtain the full swing. The raising of the arms sideway is performed first with the back of the hand, and then the palm turned

a

FIG. VIII.

upward, the arms being raised until they touch the sides of the head, and then made to return to the base position. Here, too, we pass over gradually to complete swinging of the arm. After having attained perfect control over the shoulder-joints, we proceed to

2. Arm Circle (8, 12, 20).

The pupil should endeavor, with outstretched arms, to describe a broad circle from the front backward, and vice versa, in the following way: Having raised the arms as in the preceding exercise, he should continue to move them round backward until they return to the base position. The movement should be slow at first, then quicker and quicker up to a full swing. The curve described will, at the beginning, be rather an ellipse than a circle, but after long practice it will be possible to approach very nearly to a circular motion The shoulder-muscles, as well as all those encircling the thorax, are by this means put into a free and general activity. The effect will be an increased flexibility of the shoulder-joints, and a strengthening of the respiratory muscles, which also involves the widening of the thorax.

3. Turning and Revolving the Arms (30, 40, 50).

Raise the outstretched arms laterally to the level of the shoulders, the back of the hand upward (Fig. IX, b), then

turn the palm upward (Fig. IX, a), and continue reversing in this way, the wrists being kept as stiff as possible. Then make the same exercise with clenched hands. This exercise can be best performed by imagining yourself in the act of driving a gimlet into a post.

4. Balancing and Oblique Movements (8, 12, 16). The pupil should raise the outstretched arms forward to the level of the shoulders, the palms turned toward each other; then move them round backward horizontally, with a stress, as though he wished to bring the upper surfaces of his hands together behind his back, which is impossible to accomplish entirely; and, finally move them forward with the same stress, etc. Movement to be slow at first, then quicker and quicker up to a full swing.

(b) WITH THE AID OF THE SHOULDER AND ELBOWJOINTS.

1. Attraction and Repulsion (10, 29, 30).

The pupil should bring the lower arms with clenched fists from the base position up till the fists nearly touch the shoulders (Fig. X); then, with a violent throw, make the arms return to the base position.

This exercise should be executed downward (10, 20, 30), upward (4, 8, 12, Fig. X), forward (10, 20, 30, Fig. XI), backward (6, 10, 16, to a certain extent, Fig. XI), and

FIG. X.

sideward (Fig. X). The upper arms remain in the base position in the downward movement; in all other cases

FIG. XI.

they follow the movement of the lower arms. We should observe in regard to the feet, that the weight of the body should fall more on the toes than on the heels, so as to make the shock to the brain as slight as possible.

2. Elbows Back (8, 12, 16).

Place both arms akimbo, and move the elbows back as far as possible. The back must be held perfectly erect. The particular stress of this movement is in the thrusting back of the elbows, which must be made to correspond with each inspiration.

3. Movements of the Arms Behind the Back (8, 12, 16).

Fold the hands on the back, near the region of the loins, so that the palms face each other; now endeavor to extend the arms without loosening the hands, and raise them thus extended upward as far as possible (Fig. XII). Lower them and continue in this way, first slowly, then with increased rapidity. The spine must not be curved during this exercise.

In these movements the shoulders are powerfully and firmly drawn back and down, and the front walls of the thorax mechanically extended, which is conducive to breathing.

FIG. XII

4. Stick Circling Backward and Forward (4, 12, 16). Let the pupil grasp near the ends, the backs of his hands upward, a rounded stick, one inch in thickness, and which reaches from the floor at least as high as his shoulder. Begin with holding the stick across the front of the body, passing it over the head and behind him as low as possible without bending the arms, and then back again. While passing backward take a deep inhalation and hold the stick behind the back as long as the breath can be held; in going forward a strong expiration takes place. The principal effect is on the shoulders, arm extensors, spinal and abdominal muscles.

This exercise is difficult to do at first, but after practice grows much easier.

What is said here of the muscles in general pertains particularly to the muscles of the larynx. These must be exercised with the utmost care, and in a slowly and gradually increasing manner (as we shall see further on), unless we wish a total incapability of action to ensue.