178 



THE IRRIGATION AGE. 



thing tightly in each hand during this 

 exercise and the grip will also be in- 

 creased greatly in strength. 



The importance of strong lungs and 

 chest can hardly be over-estimated. 

 This movement is specially good for 

 strengthening the lungs and for filling 

 out unsightly hollows near the collar- 

 bone from which many young ladies 

 suffer. 



Assume position as above. Inhale 

 until the lungs are completely filled. 

 Now retain this breath and bring the 

 arms far forward and backward with 

 elbows straight on a level with shoul- 

 ders as long as the breath can be con- 

 veniently held. Continue several 



times the same exercise very, very 

 slowly, flexing the muscles with great 

 tensity, as though some one were re- 

 sisting your efforts. 



If one desires grace and ease in the 

 handling of the body, the muscles of 

 the legs, waist and hips must be 

 strong and shapely. 



This exercise is excellent for this 

 purpose. Stand erect with feet far 

 apart. Now bend to one side and 

 touch the floor out as far to the right 

 side as possible. (See figure.) Same 

 exercise to the left. This one exercise 

 uses the muscles of the thighs, calves, 

 back, sides, hips and shoulders. 



The strengthening of the abdomen 

 muscles is of great aid in remedying 

 digestive troubles. It seems to vastly 

 increase the powers in this way. This 

 movement can be especially recom- 

 mended for building digestive 

 strength and for reducing large ab- 

 domens. 



Lay flat on the floor, hands on 

 thighs. Now rise to a sitting posi- 

 tion, keeping the feet on the floor. If 

 you have difficulty at first in holding 

 the feet on the floor, place them under 

 a sofa or chair. If the movement is 

 too difficult even then, place one hand 

 on a chair to assist your rising. 



Weakness and pains in the small of 

 the back are common complaints. 

 Every one seems to occasionally suf- 

 fer from this trouble. This movement 

 is warranted to cure it, and further- 

 more, will enable you to walk more 

 erect. 



Keep the knees rigid, bend down as 

 illustrated above. Now keep the arms 

 straight at elbows and quickly raise 

 the hands as high as you can reach 

 overhead. Hands back to first posi- 

 tion, and continue back and forth un- 

 til tired. After considerable practice 

 you may be able to touch the floor 

 with the knees rigid. You can also 

 practice this movement as described 

 in the first exercise. Make movements 

 very, very slowly, and flex the muscles 

 strongly as though you were lifting r; 

 great weight as your hands go up. 



In the American Journal of Medical 

 Sciences for November A. Stengel 

 calls attention to the results of his ob- 

 servations over a period of six years 

 made upon the student athletics of 

 Pennsylvania University. 



A series of charts illustrating the 

 conditions of the heart before and 

 after athletic exercises, demonstrate 

 the fact that the "untrained" cardiac 

 dilatation and murmurs are usually 

 developed after severe muscular ef- 



