Arms Sideward Upward—vertical, parallel, palms facing; (t) Bend trunk to right side; (2) recover starting position; (3) bend trunk to left; (4) recover. (Trunk, side and back muscles.) Variations: Bend trunk 3o° forward and backward on I and 3. Bend trunk forward and circle right, back, left and forward.
Hands on Hips—thumbs to rear, tips of fingers on point of hip; (I) Quarter bend knees, spreading them and lowering trunk in its erect position as far as possible without raising heels; (2) recover. (Leg muscles and joints, balance.) Variations: Half bend—heels off floor; or full bend—sitting on heels, in all cases body erect.
Hands on Shoulders—tips of fingers touching shoulder, elbows to sides and pressed back, upper arm horizontal; (1) Rise on toes, stretching body upward; at same time extend arms to side hori zontal, palms up; (2) recover. (Toes, calves, arms.) Variations: Extend arms forward, or upward, or to the three positions in rotation.
Hands on Hips—(1) Bend neck forward, chin in, stretching back of neck; (2) recover; (3) bend neck backward; (4) recover. Variations: Bend neck to sides or bend forward and circle head right, back, left, forward.
Arms Sideward Upward—lock thumbs, palms to front; (I) Full bend trunk forward, touching floor, knees straight; (2) recover; (3) bend trunk backward; (4) recover. (Stomach and back muscles.) Variations: Spread feet about 18 in. and swing hands down and back between legs, or twist trunk as it bends forward and swing arms to side of legs and backward.
Hop to Side Straddle—feet spread about 24 in., landing on toes and raising arms sideward upward; (2) recover attention on toes.
Execute in fast cadence, loosening up all muscles of body.
Lunge forward with right foot 3o to 4o in., right knee bent, raising arms to side horizontal, palms up, upper body erect; (2) bend trunk forward, clasping right knee with both arms; (3) recover first position; (4) recover attention. Repeat lunging with left foot. (General exercise, arms, trunk and legs.) Variations: Lunge to sides and on 2 twist as well as bend the trunk so as to clasp the knee.
Bend to squatting position, hands on floor between the feet, knees spread; (2) extend legs backward, feet together, toes on floor, body straight, supported only on toes and straight arms; (3) recover squatting position; (4) recover attention. (General exercise, arms, shoulders, trunk, back, legs.) Variations : Extend one leg back at a time, alternating; or both legs back and at (3) spread feet 3o to 4o in., at (4) bring feet together; (5) recover squatting position; (6) recover attention.
Lie on Back—hands at sides, palms on floor; (I) Raise right leg to vertical, knee straight, toes pointed upward; (2) lower; (3) raise left leg; (4) lower ; (5) raise both legs; (6) lower. (Trunk.) Sitting Position—arms to thrust, knees straight. Rowing ex ercise: (I) Bend trunk forward, extending arms to touch toes; (2) recover erect sitting position bringing arms to thrust with force. (Trunk and chest.) Leap in air 8 or io in. (I) toes point down and back, knees straight, legs together, throwing arms upward, sideward and back, head back, looking at ceiling and arching back in midair, all in one count ; return to position of attention on toes. (General exercise all parts.) Hands on Hips—(I) Swing right leg to front horizontal, bending trunk forward and extending left hand to touch right toe, rising on left toe; (2) recover; (3) same with left leg and right arm; (4) recover. (Loosening exercise, leg and trunk.) Breathing Exercise—(I) Inhale slowly, rising on toes, raising arms forward upward, filling the lungs, raising chest and stretch ing the whole body upward; (2) exhale rapidly, bringing arms down and back to sides and resume attention. Repeat 5 to io times.