1938-39

EXERCISES FOR SEDENTARY WORKElt3
TABLE II (about 20 minutes)
1. Introductory Exercises
(a) Arms swinging from crossed to sideways stretch (io times).
(b)
Skip jumping high with arms bending and stretching
(4 times through with the arms).
(c) Astride jumping with arms raising sideways (io times).
2. Heaving Exercises
Arms upward bending and stretching forward, sideways, upward
and downward slowly with fists tightly clenched (5 times).
3. Lateral Exercises
(a) Trunk twisting with single arm flinging mid way upward
(io times each
way
in groups of 5).
(b)
Toe touching with opposite hand alternately (io times each
hand).
(c) Trunk bending from side to side quickly (io times each
way).
4. Balance Exercises
(a) Leg raising forward, sideways and backward (3 times through
each leg).
(b)
Leg raising backward to balance-lunge position (twice each
leg).
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5. Abdominal Exercises
(a) Front support. Leg raising (twice each leg).
(b)
Lying on back, knees raise (4 times).
(c) Lying on back, body raise and floor beat (6 times).
6. Dorsal Exercises
(a) Trunk bending downward (6 times).
(b)
Trunk bending backward (6 times).
(c) Prone lying. Trunk raising (6 times).
7.
Agility Exercises
(a) Upward jumping with turning (once completely round in
each direction and two about turns).
(b)
Forward jumping (3 times).
8. Final Exercises
(a) Heels raising and knees full bending (6 times).
(b)
Head pressing backward with turning (3 times each
direction).