Sex efficiency through exercises : special physical culture for women / by Th. H. van de Velde ; [photos, by E. Steinemann].
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stops. A hard mattress may be taken for the exercise instead of the floor. Or cushions and/or several large folded towels may be laid beneath knees and insteps, thus making mastery of this position more rapid and easy. (4) Knee-hand (Fig. 4). Take the first position. Sink slowly to the knees. Then turn the arms so that the palms of the hands are downwards and the tips of the fingers towards each other. Support the body from the shoulders on the hands ; letting the arms and thighs run parallel to one another. Let the weight be evenly distributed and keep the thighs vertical from the ground. Hold the shoulders loosely with relaxed muscles ; do not draw them up. Keep the head up; to droop the head in the knee-hand position makes round shoulders. The spine should be stretched and the muscles of the abdomen and back well tensed. Hollow back and protuberant stomach should thus be avoided. (5) Lying Down (no illustration). Supine position. Lie down backwards, as flat as possible. Some persons suffer from vertigo when the head is on the same level as the chest and feet. In such cases, the head and nape should be supported by a small bolster : the cylindrical shape is better than the flat square cushion. The legs lie stretched out and are placed together. The arms are stretched on either side of the body ; the palms downwards. (6) Second Supine Position (with knees raised and closed) (Fig- 5). Lie down in the previously described supine position. Keep the knees together, raising the legs slowly, while the feet remain on the ground or couch. The legs from the knees downwards should be brought vertical to the ground or couch. (7) Third Supine Position. Knees raised and apart. (No illustration). Take the supine position, but with legs apart. Raise the knees slowly, keeping them well apart.