(1) Raise the arms forward (at the same time beginning to inhale), upward above the head, and backward as far as possible, bending back the head and inhaling deeply. Now exhale slowly, at the same time lowering arms and head and bending the body downward until the fingers touch the toes. Keep the knees straight. Inhale again, raising arms upward and backward as before. Repeat from six to ten times.

For exercising the muscles between the ribs and the abdominal muscles in the back:

(2) Inhale slowly and deeply, with arms at side. Now exhale, and at the same time bend to the left as far as possible, raising the right arm straight above the head and keeping the left arm close to the side of the body. Assume the original position with a quick movement, at the same time inhaling. Exhale as before, bending to the right and raising the left arm. Repeat a number of times.

For making the chest flexible. Also excellent for the digestive organs:

(3) Chest Stretcher: This exercise must be performed vigorously, the movements following one another in rapid succession:

Stand erect. Throw the arms backward so that the palms touch (striving to bring them higher with each repetition), at the same time rising on the toes and inhaling. Without pausing, throw the arms forward and across the chest, the right arm uppermost, striking the back with both hands on opposite sides, at the same time exhaling and lowering the toes. Throw the arms back immediately, touching palms, rising on toes and inhaling as before, then bring them forward and across the chest again, left arm upper most. Repeat from ten to twenty times.

An excellent massage and vibratory movement for the lungs.

(4) Exercises for filling out scrawny necks and hollow chests:

  1. Stand erect. Without raising or lowering the chin and without bending the neck, push the head forward as far as possible, then relax. Repeat a number of times. Push the head straight back in similar manner, making an effort to push it farther back each time. Do not bend the neck. Repeat.
  2. Stand erect. Bend the head toward the right shoulder as far as possible, then relax. Do not rotate the head. Repeat.

    Bend the head to the left shoulder in a similar manner, then alternate the two movements.

  3. Stand erect. Bend the head forward as far as possible, making an effort to bring it down farther each time. Relax.

    Bend the head backward as far as possible.

    Bend the head first forward, then backward. Repeat.

(5) For exercising the muscles of the chest and the upper arm.

Stand erect, elbows to sides, hands closed on chest, thumbs inward. Thrust out the arms vigorously and quickly, first straight ahead, then to the sides, then straight up, then straight downward, then backward. Repeat each movement a number of times, then alternate them, each time bringing arms back and hands to the original position quickly and forcefully.

As a variation, raise the elbows sideways to shoulder height with fists on shoulders, then strike vigorously as before, opening the palms and stretching the fingers with each thrust. Repeat from ten to twenty times or until tired.

(6) Stand erect, hands on hips. Keeping the legs straight, rotate the trunk upon the hips, bending first forward, then to the right, then backward, then to the left. Repeat a number of times, then rotate in the opposite direction.

Especially valuable to stir up a sluggish liver:

(7) Lie flat on your back on a bed or, better still, a mat on the floor, hands under head. Without bending knees, raise the right leg as high as possible and lower it slowly. Repeat a number of times, then raise the other leg, then alternate. As the abdomen becomes stronger, raise both legs at once, keeping knees straight. It is important that the legs be lowered slowly.

For exercising the abdominal muscles and strengthening the pelvic organs. This and the following exercise are especially valuable for remedying female troubles:

(8) Lie flat on back, arms folded on chest. Place the feet under a chair or bed to keep them in position. Raise the body to a sitting posture, keeping knees, back and neck straight. Lower the body slowly to its original position. Repeat from five to ten times, according to strength.