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HOME AND FLOWERS 



the hands into the lap. Close the eyes. 

 Let the head sink to the chest. Allow the 

 feet to fall heavil}^ on the floor. Eelax the 

 jaw. Let the worry creep out of the mind. 



A few simple exercises here suggested, 

 printed in the Cornell Reading Course 

 for Farmers' Wives, were quoted from 

 "Americanized Delsarte/' by Mrs. Emily 

 Bishop : 



One-Mmute Exercises for Rest from the 

 Strain of Work and for Keeping the Body 

 Young. — I. Stand erect as nearly as pos- 

 sible. Raise the arms level with the shoul- 

 ders, turn them so that the back of the hand 

 shall face directly forward. Stretch the 

 arms well outward and at the same time 

 push vigorously backward. Care should 

 be taken to keep the head well up; it is 

 even better if it inclines slightly backward. 

 After pushing for a moment, relax the 

 arms and let them fall. Repeat two or 

 three times. 



II. Stand erect, the weight of the 

 body being entirely on the right leg. 

 Raise the left arm upward until it is close 

 beside the ear; then, keeping the fingers 

 pointing toward the ceiling, stretch up- 

 ward as far as one easily can. Hold this 

 position of stretched muscles for a mo- 

 ment and then slightly relax the arm; 

 again energize and stretch; then let the 

 arm completely relax and drop by its own 

 weight to the side. Without changing 

 the weight of the body from the right 

 leg, raise the right arm and stretch and 

 relax as before. Repeat the entire exer- 

 cise standing with weight on the left leg. 



III. Stand well poised over the balls 

 of the feet, (a) Lift shoulders as high 

 as possible. (b) With intense energy 

 slowly crowd the shoulders backward as 

 far as possible and simultaneously bend 

 somewhat forward from the hips — the 

 head moving backward in opposition to 

 the direction of the movement of the 

 trunk. After holding this energized posi- 

 tion for about half a minute, relax the 

 muscles and allow the body to come to a 

 buoyant, normal position. Repeat the ex- 

 ercise until a positive glow, or warmth, is 

 felt between the shoulders, 



IV. Sitting well back in the seat of the 

 chair, shoulders resting against the back 

 of the chair, greatly energize the lower part 

 of the spine, curving it inward away from 

 the chair back. The shoulders remain 

 against the chair. Hold this energized 

 position a moment or so, then relax spine. 



being careful not to collapse at the waist- 

 line in front. Repeat several times. 



Y. Stand erect. Extend the arms 

 well outward from the shoulders, keep- 

 ing the palms of the hands facing for- 

 ward. Rise on the balls of the feet; then 

 simultaneously fill the lungs with fresh 

 air and bring the forearms inward until 

 the fingers touch the chest. Retain the 

 breath a few seconds while the fingers 

 lightly tap the entire surface of the chest. 

 Then relax, come down upon the whole of 

 the feet and exhale the breath. Again 

 stretch, and repeat the exercise. Care 

 should be taken to keep the body from 

 ■inclining even slightly backward, as it 

 brings strain upon the lower back. To 

 avoid this it is well to incline the body 

 somewhat forward from the hips — not 

 from the waist-line. AVhile patting the 

 chest, the elbows should be raised very 

 high so as to stretch all of the side muscles. 



In two former issues of Home and 

 Flowers suggestions have been made for 

 programs for women's club meetings. 

 Following is for a program upon Phys- 

 ical Education in Housework. Other sub- 

 jects for discussion will suggest themselves 

 to the reader : 



SAVING STRENGTH 



1. Try at intervals exercises pre- 

 scribed. ^sTote carefully to keep the weight 

 forward on halls of feet, chest high, hips 

 hach and the chest and hust in advance of 

 the abdomen. 



2. Do not omit the rest and relaxing 

 exercises ; yawn, stretch, and laugh. These 

 all aid in digestion, prevent insomnia, 

 nervous exhaustion, and nerve tension. 



3. Discuss the application of these ex- 

 ercises to attitudes taken in housekeeping. 



4. Discuss methods and times for rest 

 in the daily program of housework. 



5. Read from "Power Through Re- 

 pose" a chapter of interest on this subject 

 at the meeting. Discuss and apply it. 



6. It would be well to use these exer- 

 cises at each meeting, appoint a leader, 

 and, if possible, secure some one who has 

 given special attention to the study. 



An Old Nurse For Children 



Mrs. Winslow's Soothing Syrup for 

 children teething should always be used 

 for children while teething. It soothes the 

 child, softens the gums, allays all pain, 

 cures wind colic and is the best remedy for 

 diarrhoea. 



