Page:How to Get Strong (1899).pdf/244

 placed in their right position, all other parts of their bodies at once fall into place. The simplest way to insure this is, as already seen, to hold the neck firmly against the back of the collar. Raise the hands directly over the head, and as high as possible, until the thumbs touch, the palms of the hands facing to the front, and the elbows being kept straight. Without bending the elbows, bring the hands downward in front towards the feet as far as can comfortably be done, generally at first about as low as the knee; taking care to keep the knees themselves absolutely straight; indeed, if possible, bowed even back. Now return the hands high over the head, and then repeat, say six times. This number twice a day for the first week will prove enough; and it may be increased to twelve the second week; and maintained at that number thereafter, care being taken to assure two things: one, that the knees are never bent; the other that, after the first week, the hands are gradually brought lower down; until they touch the toes. Some persons, familiar with this exercise, can, with the knees perfectly firm and straight, lay the whole flat of the hands on the floor in front of their feet. But, after the first week, reaching the floor with the finger-tips is enough for the end sought; which is, to make the pupil stand straight on his feet; and to remove all tendency towards holding the knees slightly bent; and so causing that weak, shaky, and sprung look about the knees, so very common among persons of all ages, to give way to a proper and graceful position.

Let the pupils now stand erect, this time with backs not bent forward, but with the body absolutely vertical. Raise the hands above the head as before, elbows straight, till the thumbs touch. Now, never bending body or knees a hair's-breadth, and keeping the elbows