Page:Every Woman's Encyclopedia Volume 1.djvu/649

 6^3 MIDIOAL Somo doctors atlvocatc a few minutes dcvotorl to simple muscular movements between each lesson every half hour. At one time the exercises given in the- last article can h<- gone through. At another some of those fjescribeti above may be tried, whilst breathing exercises should form a daily part of a child's physical education. The following are a few simple breathinff exercises : " 1. Stand straight, with the feet together and the hands resting on the chest just above the waist on each side. Let the child take a deep breath with the mouth closed. Hold it for four seconds, and then slowly let the breath go. Repeat this exercise twelve times. 2. With the arms hanging, the mouth closed, and the head erect, take a deep breath whili^t raising the arms at the same time until they arc stretched above the head. Hold the breath two or three seconds, and slowly let go whilst the arms fall to the side. Repeat. Crouching exercises for hips and legs Many boys who get a good deal of sport at school, whose arms and chests are well developed, show an evidence of weakness of the muscles of the thigh and hip joint. In such cases the fol- lowing exercises will strengthen the waist muscles and the lower part of the back and hip joints : 1. Let the boy lie flat on the floor and rise to a sitting posture without using his hands. 2. Whilst lying on the floor let him raise the two legs perpendicular to the body. 3. Whilst standing erect with the hands hanging, bend first to the right and then to the left. 4. Whilst standing in the same position, bend forwards and then backwards. Now it is not at all necessary to practise daily every exercise that has been given in these two articles on the child's muscles. Five minutes twice daily is quite enough to begin with. In the case of young children or girls who are having lessons at home, five minutes engaged in a few of these exercises make an excellent break betvvecn the lessons. Lunging exercises for muscles of arm, body, and leg Hip and leg exercises 3. With the heels together and the hands on hips, inhale a deep breath whilst rising on the toes. Hold the breath. Then let it go and the heels sink to the ground. A later article will deal more fully with breath- ing and lung development. These exercises are excellent for children, who are apt to breath by the mouth, or who are subject to colds and to throat and chest ailments. Except in very cold weather, the exercises should be practised at an open window, so that the child gets the full benefit of the fresh air. In these two articles we have considered the education of the chief muscles of the body. The directions are simple. The exercises can easily be followed. By practising these fully, the mother will ensure the child's physical develop- ment. Method and regularity are the important features. Five or ten minutes devoted daily tc physical education are of far more value than one hour twice a week. A child cannot possibly become fatigued under this system. The mus- cles are properly exercised without strain or stress. The effect upon the child's constitution and health in the future can hardly be over- estimated.