DAILY DRILL.

This drill, used regularly, will be found of advantage in giving grace and freedom to the movements of the body, and a better command of the muscles most needed in every-day work and play. In order to learn them correctly the exercises should be taken slowly at first. When learned, fifteen minutes per day is all that is needed for a "drill." Each motion is made a certain number of times, usually from four to eight, and should be done vigorously and steadily.

Begin by assuming the "correct position," which must be rigidly maintained during the drill, only excepting those parts of the body in action.

Toes at right angles; heels together, with weight upon balls of feet; legs stiff; abdomen well back; chest out; shoulders back and down; arms stiff at sides; chin slightly in; slight forward incline of whole body.

Head and Neck.—Bend the head forward upon the chest, and then up again to erect position; bend the head backward, and then erect; to the right side, and then erect; to the left, and then erect; "twist" it, looking over right shoulder, and then back again to position; around to the left, and again to position; "roll," dropping head upon chest; roll it toward the right side, around to back, continuing to the left, and back to front position. Reverse this roll.

Shoulders.—"Shrug" shoulders up, shrug forward, shrug back; roll, going up, to the back, down, and then forward. Reverse this roll.

Arms.—With arms stiff at sides, twist them in their sockets, toward the front, toward the back; bending the elbows, rest clinched hands upon chest; thrust arms forward to full extent, and back to position; out to sides, and back to position; straight down, and back to position; straight up, over the head, back and to place, always with even, steady, continuous motion.

The Hands.—Extending arms straight in front, and afterward to the sides, and then upward, open and close fingers to fullest extent. Shake the hands at the wrists. Up; down; to the sides; then with a rolling motion; slowly, and then faster.

The Chest.—Keeping the shoulders well back, and holding the breath, raise and lower the muscles of the chest.

The Abdomen.—Raise and lower, forward and back, the muscles of the abdomen. Learning to contract these muscles and to hold them back in position is a great help to a good carriage.

The Diaphragm.—Raise and lower diaphragmatic muscles, enlarging this part of the body to widest extent in each motion.

Hips.—Lifting stiff leg slightly from the floor, twist it at the hip toward the front; twist it toward the back; lifting the leg in same manner, "roll" it at hip-joint, working it to full extent, up, forward, down, and back. Leg motions, of course, must be taken, one side of the body, and then the other, alternately.

Legs.—Raise "stiff" leg forward and out, and then back to place; out to side, toward the back, and to place; flex leg at knee, and thrust forward and up quickly; flex and thrust to the side; flex and thrust to back; unhinge leg at hip and swing; out in front, to the side; across in front toward the back, and to position; swing in a circle, around and across in front, then around toward the back.

The Ankles.—Holding leg stiff in front, work the foot at ankle, up, down, to the right side, to the left; shake and twist feet, and "roll" them, doing part of the work with a reverse motion; rise on the toes, with a regular motion, and then slower, holding the body balanced on the toes for a few seconds.

Further Balance-work.—Throwing the weight of the body on the ball of one foot, lift the other leg, and flexing at knee, describe circles, moving the leg from the knee only.

Step.—Pointing toe, and arching instep, and with stiff leg; to the front, and back to place; to the side; to the back; across at back.

These motions, out of a large number, were selected for their simplicity and usefulness for regular daily exercise.