1938-39

n
EXERCISES FOR SEDENTARY WORKERS
The following are two suggested tables of excercises, one taking
ten minutes to go through, the other twenty minutes. These are
given as a guide, and the time may be increased or decreased by
doing each exercise more or fewer times, or by adding or leaving
.out exercises. If exercises are omitted, leave out one exercise
from one or more groups, but do not omit a complete group.
TABLE I (about 10 minutes)
1. Introductory Exercises
(a) Arm circling backward (io times each arm).
(b) Arms swinging upward and downward (io times).
(c) Astride jumping (io times).
(d) Hopping with leg swinging sideways (5 times each leg).
2.
Heaving
Exercise
Arms upward bending and stretching forward, sideways, upwards
and downwards slowly with fists tightly clenched (5 times).
3. Lateral Exercises .
Trunk turning (5 times in each direction).
Trunk bending from side to side quickly (5 times).
Side support, leg raising (twice each leg).
4. Balance Exercises
Leg stretching forward, sideways and backward (twice through
with each leg).
5. Abdominal Exercises
Front support, arms bending and stretching (3 times).
Lying on back, trunk raise and forward reach (3 times).
Lying on back, knees raise (3 times).
6. Dorsal Exercises
Trunk bending forward (3 times).
Trunk bending backward (3 times).
Touch floor with feet 12 ins. apart and legs straight (4 times).
7. Agility Exercises
Jumping upward (3 times).
Jumping forward (3 times).
8. Final Exercises
Heels raise and knees bend (6 times).
Head pressing backward (4 times). .
Head bending from side to side (3 times each way).