Sex efficiency through exercises : special physical culture for women / by Th. H. van de Velde ; [photos, by E. Steinemann].

right until the right hip touches the supporting couch or floor. Now rotate again back to the left and repeat several times, left to right and right to left. (c) After these preliminaries proceed to the complete rotatory exercise, depicted on Film 2. Basic position the knee-hand ; begin as before and rotate the left hip to the floor, then draw the pelvis forward. Then rotate to the right, then backwards to the heels and then again to the left. Repeat several times and then change direction, making the first rotation to the right. Note.—In 3 (a), 3 (b) and 3 (c) care should be taken to keep both hands and both knees perfectly steady on their original knee-hand position places. Beginners are apt either to slide backwards on their hands or shuffle forwards on their knees. (4) Vertical Pelvic Rotation, from knee-hand position (the " Machine Exercise") (Film 3, basic position from Fig. 4). Knee-hand position. Draw back the pelvis to the heels and then stretch the back and push forwards until the head projects beyond the hands. Then arch the lumbar verte- brae, contract the muscles of the abdomen and thrust the pelvis backwards from the loins till the nates touch the heels. Begin again and repeat several times. Take care, while drawing the pelvis backwards, to keep the loins well arched and the abdomen taut. On no account should the shoulders be lifted, but the pelvis should be moved backwards from the centre of the trunk. When this exercise is rightly executed, the body describes an oval, whose narrowed extremity lies between the hands of the performer. (5) Minor Pelvic Rotation, in supine position, knees raised (not illustrated, see the next exercise). Lie flat on back. Raise the closed knees ; then raise the pelvis till the body is stretched taut from shoulders to knees. Then rotate the pelvis, sideways and then downwards. Let the head rest sideways in order to avoid needless rigidity of the muscles of the neck and to get complete freedom of breathing.