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

descriptions of such exercises have not been illustrated as they are outside the exact limits of our theme. (22) Hip-joint Exercise (Relaxation). First position. Raise one leg and hold it suspended with the foot about 6 inches off the ground ; the leg should hang loosely. Then revolve the leg from the hip joint as far outward and sideways as possible ; then inwards again, and then outwards. But do not move or rotate the pelvis. Alternate left and right several times successively. (23) Trunk Relaxation with Knee Lifting. First position. Draw the left leg slowly upwards towards the body, bending the trunk slightly forward from the waist with relaxed muscles and loosely hanging arms. Raise the knee as high as possible and droop the head as far as possible at the same time. Breathe out slowly and deeply. Then breathe in, slowly and deeply, and simultaneously raise the trunk and stretch the knee, so that the first position is resumed. Repeat, with the right leg. Note that the lower leg must hang quite loosely when raising the knee and is only stretched again when the knee returns to the perpendicular. This exercise strengthens and straightens the lumbar muscles. (24) Forward Relaxation of Trunk. Second position. Feet slightly apart. Breathe out slowly and bend slowly forward with protruding chest; the whole trunk relaxes gently as it sinks, but take care not to jerk suddenly forward and downward! The knees "give" slightly as the trunk moves forward, so they must not be rigid and taut. Then thrust forward successively knees, thighs and hips and raise the trunk to the original position, breathing in the while. Repeat several times. The arms hang loosely throughout the exercise. (25) Trunk Relaxation during Quarter Rotation. Second position. Let the trunk sink forward as in Exercise 24. Then thrust forward the left knee and thigh slowly ; then move knee and thigh sideways and outward,