1939-40

EXERCISES FOR SEDENTARY WORKERS
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raised sideways as leg is raised forward, upwards as leg is
raised sideways, lowered to sideways as leg is raised backward,
and back to sides as foot comes to ground.
D.—Leg raising backward, to balance-lunge position.
Toes
together, slowly incline the body forward, bending the right
(left) knee, keeping the trunk and rear leg in the same straight
line. The body should assume a position nearly parallel to
the ground.
7.
Abdominal Exercises
A.
—Front support
(see Fig.
7
(b).)
Arms bending and
stretching.
Without in any other way altering the position
of the body, lower it down to the ground by bending the
arms.
B.—Front support. Arms bending and stretching with leg
raising.
As for (A) and legs are raised alternately as arms
are bent, and lowered as arms are straightened.
C.
—Front support. Arms bending and stretching with
legs parting.
As for (A) but legs are separated as arms are
bent, and brought together as arms are straightened.
D.
—Lying on the back. Knees raise.
Lie down on the back,
feet together, toes pointed, palms of hands on ground.
Raise the knees, keeping lower part of the legs parallel with
the ground.
E.
—Lying on the back. Knees full raise.
As for (D) but
raise the knees as far as possible.
F.
—Lying on the back. Legs raise.
As for (D) but raise
the legs steadily to an angle of 45 without raising the seat
from the ground.
G.
—Lying on the back. Trunk raising and forward
reaching.
Lie down as in (D) but with arms outstretched
in line with the shoulders, palms of the hands on ground,
raise the body, assisted by the arms, reaching forward as
far as possible, and return to starting position.
H.—Lying on the back. Trunk raising and floor beat.
Lie on the floor as in (D) but with arms above head, palms
inward. Raise the body, keeping the legs straight and
heels on ground, reach forward as far as possible, beat the
floor with the palms of the hands, outside the feet, and
resume the starting position.
8. Dorsal Exercises
A.
—Trunk bending forward.
(Feet astride and hips firm.)
Incline the trunk slowly forward from the hips, at an angle
of about 45 to the upright position, by moving the seat to
the rear, keeping the back and legs straight, the chest
advanced, and the head in the same relative position as at
Attention.