It is better to sleep on a narrow cot as Cornaro did. This prevents our doubling up the body and contracting the vital organs. Everyone should lie down to sleep tall, or long, and as expanded as possible.
Another reason for sleeping on a cot is that there are no hindrances to lifting the arms behind the head in some of the first exercises. If we sleep on a bed, when we exercise, the body should be placed more or less across it so as to give more freedom to the arms, or the arms may be stretched out straight at the side although this is not so good.
Sit erect, as tall as possible. Expand the chest fully, carry the arms forward, then backward, gripping the hands almost under the shoulders, chest out as far as possible, taking a deep breath. Repeat this rhythmically many times, sustaining as far as possible the expansion of the chest.
It will be observed that there will come naturally a desire to sit up. It may be well before sitting up to turn on the back and rest a moment and feel the enjoyment of the actions that have been in the body. If the exercises have been properly practiced, there will be a sense of ease and satisfaction.
Sitting as erect as possible with actively expanded chest, pivot the shoulders and upper part of the torso as far as possible, first to the right and then to the left.
This exercise may be performed to advantage with quadruple rhythm.
This movement exercises almost the opposite muscles from Exercise No. 10. It also has the same beneficial results in the extension of the chest, the removal of constrictions or interferences with the diaphragm, and has a beneficial effect also upon the stomach and all the vital organs.
It is an important exercise for strengthening the muscles of breathing and deepening respiration. It should be repeated many times.
Stand, stretch arms upward as far as possible, then carry them in the widest possible circle. Relax the back and all parts of the body so that the fingers come to the floor or near it. Then return and carry the fingers as far back as possible.
This exercise brings extension into all the muscles of the back. Frequently, it is the best possible exercise to develop the chest since the extension of a muscle also stimulates its right contraction.