(4) Return arms and foot to position-Four! Repeat the exercise, alternating left and right in rhythm Begin! Class-Halt! (1, 2.) Deep breathing (not in rhythm). 2. Back Exercise. Arms upward bend (elbows close to sides) and feet apart-Jump! (1) Bend body forward (from hips, flat back) —One! (2) Raise body-Two! (3) Stretch arms (vigorously) sideward (palms down)-Three! (4) Bend arms upward-Four! Repeat the exercise in slow rhythm—Begin! Class-Halt! (1, 2.) Arms and feet-Position! 3. Abdominal Exercise. Arms upward-Bend! Heels-Raise! High knee upward bending, alternating left and right in rhythm— Class-Halt! (1, 2, 3-lower heels to floor on 3d count.) 4. Lateral Exercise. Right arm upward (palm in) place and feet apart-Jump! (2) Raise body-Two! (3) Bend arms upward (elbows close to sides)-Three! (4) Stretch left arm upward, right arm downward-Four! Repeat exercise to right and reverse position of arms on 4th count. Repeat alternating left and right in slow rhythm-Begin! Arms and feet-Position! 5. Deep Breathing Exercise. (1) Inhale with arms raising sideward (palms up) and heels raising -One! (2) Exhale and return arms and heels to position-Two! In very slow rhythm, four times (eight counts)-Begin! DRILL FIFTEEN 1. Rhythmical Balance and Shoulder Blade Exercise. (1) Bend arms upward (elbows close to sides) and place left (right) foot forward-One! (2) Stretch arms upward (palms in) and bend knees-Two! (3) Bend arms upward and stretch knees-Three! (4) Return arms and foot to position-Four! Repeat the exercise, alternating left and right in rhythm- Class-Halt! (1, 2.) Deep breathing (not in rhythm). 2. Back Exercise. Hands on neck place (elbows high and back, head high) and feet apart-Jump! (1) Bend body forward-One! (2) Raise body-Two! (3) Stretch arms (palms up) sideward-Three! (4) Return arms to neck position-Four! Repeat the exercise in slow rhythm-Begin! Arms and feet-Position! 3. Abdominal Exercise. Arms upward bend (elbows close to sides) and feet apart―Jump! (1) Bend body forward (deeply from hips)—One! (2) Raise body-Two! (3) Stretch arms (vigorously) upward (palms in)-Three! (4) Bend arms upward-Four! Repeat the exercise in slow rhythm-Begin! Class-Halt! (1, 2.) Arms and feet-Position! 4. Lateral Exercise. Face class to left or right. Hands on hips-Place! (1) Lunge to the left (right) side-One! (2) Twist body to left (right)-Two! (3) Twist body forward-Three! (4) Return foot to position-Four! Repeat the exercise, alternating left and right in slow rhythm— Begin! Class-Halt! (1, 2.) 5. Deep Breathing Exercise. (1) Inhale with arms raising sideward (palms up) and heels raising (2) Exhale and return arms and heels to position-Two! DRILL SIXTEEN 1. Rhythmical Balance and Shoulder Blade Exercise. (1) Place hands back of neck (elbows well back and high; head (2) Stretch arms sideward (palms up) and raise heels-Two! Repeat exercise, alternating left and right in rhythm-Begin! Deep breathing (not in rhythm). 2. Back Exercise. Hands on hips place and feet apart-Jump! (1) Twist body (halfway) to left (right)—One! (2) Bend body deeply forward (from hips)-Two! (Knees straight; feet stationary.) (3) Raise body-Three! (4) Twist body forward-Four! Repeat exercise, alternating left and right in slow rhythm- Class-Halt! (1, 2.) Hands and feet-Position! 3. Abdominal Exercise. Hands on neck-Place! High knee upward bending, alternating left and right in rhythm Begin! Class-Halt! (1, 2.) Hands-Position! 4. Lateral Exercise. Right arm to vertical (palm in) place and feet-Close! (1) Bend body to the left-One! (2) Raise body-Two! (3) Bend arms upward (elbows close to sides)—Three! (Same exercise, bending to the right and reverse arm position Repeat exercise, alternating left and right in rhythm-Begin! 5. Deep Breathing Exercise. With palms up, arms sideward and left foot forward-Place! Arms and foot-Position! Repeat the exercise with right foot forward. DRILL SEVENTEEN 1. Rhythmical Balance and Shoulder Blade Exercise. (1) Bend arms upward (elbows close to sides) and place left (2) Stretch arms (vigorously) upward and raise heels-Two! (4) Raise arms to vertical (palms in) and stretch knees-Four! (6) Return hands and foot to position-Six! Repeat exercise, alternating left and right foot in rhythm- Class-Halt! (1, 2.) Deep breathing (not in rhythm). 2. Back Exercise. Arms sideward and left (right) foot forward-Place! Body slightly forward (from hips) —Bend! Arm circling in rhythm (eight times)—Begin! Note The circling is done in the following directions: lower arms slightly, move them forward, upward, backward and downward. One count for each complete circle. Elbows straight, all the movement is done in the shoulder joints. |