1935-36

EXERCISES FOR SEDENTARY WORKERS.
TABLE II (about 20 minutes).
1. Introductory Exercises.
(a) Arms flinging from low cross to sideways stretch (10 times).
(b) Small jumps with arms bending and stretching (4 times
through with the arms).
(c) Astride jumping with arms raising sideways (10 times).
2. Heaving Exercises.
Arens bending and stretching forward, sideways, upward and
downward slowly with fists tightly clenched (5 times).
3. Lateral Exercises.
(a) Trunk twisting with single arm hinging (10 times each way
in groups of 5).
(b) Toe touching with opposite hand alternately (10 times each
hand).
(c) Trunk bending from side to side quickly (10 times each
way).
4.
Balance Exercises.
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(a) Leg raising forward, sideways and backward (3 tinies
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through each leg). t
(b) Poise balance forward (twice each leg). n
5. Abdominal Exercises.
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(a) On hands on ground. Leg raising (twice each leg).
(b) Lying on back, knees raise (4 times).
(c) Lying on back, body raise and floor beat (6 times).
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6. Dorsal Exercises.
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(a) Trunk bending downward (6 time.
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(b) Trunk bending backward (6 times).
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(c) Lying face downward. Trunk raising (6 times). P
7. Agility Exercises.
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(a) Upward jumping with turning (once completely round in i
each direction and two about turns). p
(b) Forward jumping (3 times). o
8. Final Exercises.
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(a) Heels raising and knees full bending (6 times. lc
(b) Head bending backward with turning (3 times each
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direction). P
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