^^^kln 4>/ ^"Ta \ i i / \ EMERSON COLLEGE OF ORATORY iv-^J ^^-^ ^ L . ^ ■ / <^^ ^i^^-7<. y "-^ -' ,'^ //T^^^uy?^ ^^^fu-Ci/lM^ '/n^i^L^n (^^^7-lA^^2-A/^-V PHYSICAL CULTURE Emerson College of Oratory, BOSTON. Sixth E^itlon. ]i()ST(>X : 1 \ii:i;sroui . ;i, 44, 47, 48, 50, 54, 55, 5(i. 7o-7i), 80, 82, 8:?, 93 to 104 140 . 8-10 . 84-88 . 03, 04 25 . 19, -20 of gravitation . "Jl, 41-45 149-154 33, 34, 30 B. Balance between (In- energy that supidii that -wastes .... r.alhing IJeauty and health Beauty in xniily Beauty, Avliat is iinluded in Bellows, Dr. .... Bending exercises Beverages ..... Body is the T.^mple of the Holy (.1h.>I. Body, rcdationship of mind to Brain forcini: in -chools s and ilii' energv . 13-15 ^J, 123 24-;;ii L'7-:!(i 29, 30 l;!'.i I 45-14S 1 :vi-:v.\. 149-151 1'^' 541*IG8 I'.icathiiu . 140 . i:^,. 4!i-r,:',. cr.-Ti cniiiir llu- C. CarpcnUT, Win. J5.. -M. J>., 1'. K. S., Y. O. > (arler, ])r. (t'litit's, oxt'irises for streiii:! Clu'mical t'lfiiicnts in food I'hest exercises Clicicolnte and e 8 84-88 70 J). Dclsarte Diet .... . . Directions for exercises, three general . Direction for ]tractising exercises in fomth furtlier ....... di\ , . its 13.- -144 . 31 ^ ision. l(i:i . 1114 Divisions of exorcii^es,- Fiist division . Second division Tliird division piHirlli division Dvink . Drink, quantity of Drink, tcniperaluiL; of . 40-4r> . 4C.-02 . (;;5-s-i SUKU 14:. Ns 147, lis 147, 148 E. Ease vs. friction . . . . . Elongating exercises .... Energy tliat supplies and energy tliat Avastes Eipiilibrium and nuiscnlar sense Exercise and voice .... Exercise, beautiful vs. ugly movements Exercise for articulations joining parts Exercise, three directions for Exercise, its elTect upon the arteries Kxercise, pei-maiHiice in . . . P^xercise, when ami how nnich Exercises authorized and reciiiircd human economy .... Exercises, directions and doeriptions . Exercises for development of liaiinon\ movements ..... Exercises, ])roper oidei- iov taking . -29, 30 . 711 -7S . i:i-l.> 44, 10(1, 101 . :..-., .-,(; 2.-)--27, ;io . 10, 20 :51 ■2r> . IS. 10 12;;. 124 llif laws of thi S . 411 104. 12:; in nuix-nlar s4. 104 31 F. Fitch, Dr. S. S. . Food ..... Food, flavor of Food, most nutritions kinds of Food, quantity of . 10 i;5.-.-144 143, 144 13S-14-2 142. 143 I'ood. VMiicly ill ..... . Forw.ird inovcinciits in ciii-vt-s G. Gracefulness ....... Gravitatiun, attilmlfs in ]i;irinoiiy Aviili law oL" Greek art ....... Greek cultuiv ...... Gi'eek educaliou and tlic juinciple of repetition 142 88 . 711.80 . 21 . w , 97, 09 2, 2f; , . (i. 21 H. Harmonious niovenients .... 20, 21, 27-30 llannoiiizing the forces generated by exercise . . 89-93 llannouy, exercises for developing . . . 84-104 Health and beauty 24-30 Health and longevity ...... 105-lo4 Healthy attitudes of the nun to lir (ilu'VL'il in liodilv ('(liicatii and ])syeli()lojiical Lifting the vital organs . Longevity ..... LnusfS , . o o ,, . n. i)]i\ siologlcal . l-3!> . 8-10 lOS-llo . 6G, 08-71 M. Maximum result Avith minimuni otfort . • . . 21 -Medicine, use of ....... . 145 Mind, licallhy attitudes of tlic .... 149-154 Mind, its ivlationshii) to ])(jdily education . . . 32-39 MoNcnients, harmony in ...... 20, 21 ^Movements in curves ....... 84-88 ^Muscles involved in our exercises, 45, 49, 51, 56, 59, (jl , (j2, 07, Q8, 75,81,104 !MuscIes, relationship between groups of . 22-24, 84-104 Muscles that surround the vital organs . . . . 11, 12 ]Muscular sense and equililM-ium . . . 44, 100, 101 Music as an accomi)animeut to exercise . . 32, 104 Mussey, Dr Ill 137, 138 N. Xeck, exercise for the .... Nervous sympathy througliout the system Xervous system, relation of exercise to the Nervous tension ..... 60 100 91-93 24 Opposing muscles . Opposition, the law of Organs, lifting of the o. 101, 1(12 . '.IS, ;)'.» . 9, 10 p. Pastry Permanence in exercise " Philosophy of Eating'' Physical culture in Greece Physical energy and psychological force I'hysical exercise, music and Ph3siological and psychological laws lo Ix' bodily education .... Physiology of the relationship of parts Pneumogastric and sympathetic nerves Poise ..... Poise, exercise for securing . Preface .... Presence .... Psycho-i)liysic;il culture R. Pea''hing exercises Eelatii)nsliip between gn)U[)s of inusck Relatioiislii]) of p;;rts to each olhci- Eepetition in ethication, value of . Resistance, stimulation of muscles throu^li Respiration and the vocal cords Respiration, jihysiology of correct Rest to climax in exercise, from Results of our exercises Rhythm, the laAv of Rotary arm movement . Rotary w;iist movement S. Self couuuand jind hcnulv Sides, cxcrcisr I'oi- Sleep, licsi time foi- Sleep, number of hours liMjuircd 1.38, 1.30 18, l!i 139 2 92. 93 :V2 d ii 1-39 »G, io;5 15-17 ■21. -J-J 41-4:. 1 43 :!2-39 70-78 2-24,84-104 9;{-104 101.102 . ('.9-71 ()8-71 31 4 S9 Go, 6(5 .56, 57 30 49 127-129 1 25-127 Soul, iMliualini;- Uir l^o'lv will' ivl\Tciirf lo tlic Spinal t-onl aiul spinal nci-vcs Stimulation of opposin.if mux-les lluough resistant Stoop, exercise for ovcfcominu Stretchin«5 exercises Stronji centres and fri'i- suiiai-rs . Susi^estions for securing health and longevity Surfaces, exercises for freeing the Symmetry ...•••' Sympathetic and pneuniogaslric nerves T. Test of Liealih Tissue, undue waste of . Tobacco .•...••• Torso, arms and legs in lelation to u. Tgly movements .... Unity, its relation to beauty . Unique system of exercises . Upward movements in curves X. Variety of repetition Vegetarianism . . . • Ventilation Vital organs, nius.les that sunound tin Vital organs, proper altitude of Vital supply for the entire organism Vocal cords, their function in breathin Voice, relation of physical exercises to W . :?2-;59 . l.j-17 Kil, 102 . 40-4.-) . 70-78 14, SI, 8-2 10.5-1.54 14, 81, 82 . 79, SO . 1.5-17 1 24 14;t t;:{, 04 25-27, 30 . 27-30 . 7,8 . 84-87 . 5, n i:;.-,-i:{S 117-120 11,12 s,;. 8 09-71 55, 50 Waist, exercise for Winshii), l->r. . .5f the eurricnlnni of llie .\h)nroe, now the Emerson College of Oratory, where it has been tlic means of restoring the sick to health, and of haimonious l)odily education hir the strong. The public lectures n|.on this system of ])hysical culture and tlie original pi incioh's nn(h'rlying it. have been receivccl with a degree of favor that has cn- couraged the iiuthor U> y'whi to Xhv nnjUests ot stmU-iits and aluiiini that tlie thoughts suggested in the lectures be phieed in a more permanent form. The writer lias striven to pi-esent the system in a teachable form, to a\()id teelmical pliraseology so far as may he, and, at the same time, to present a work wliicli shall he suQfS'estive rather than exhaustive. The exercises herein described and illustrated, con- stituting the original system of physical culture of the Emerson College of Oratory, aic no\v being taught by graduates of this institution in universities, colleges, state normal and liigh st-hools in all parts of the United States and in Canada. C.W.E. PHYSICAL CULTURE. PHYSIOLOGICAL AXD PSYCHOLOGICAL LAWS TO BE OBEYED IX BODILY EDUCATION. " Know ye not IhaL your body is the leinplo of tlu' Holy Gliost . . . therefore jrlorify God in yonr body." —I. Coii. vi., 19-20. ONE ol tlu' c'licouiaging signs of lliesr times is that people are coming to ivcogni/.e that there is no vinue in l)eing siek. The time has l)een ^vllen life was e.uisi.h'ivd uiilu.lv, l.iit vilality is as ].reei^pint of i-riticism of systems or methods. I recognize no antagonism. A great baidc of darkness envelops the woild. Every true teacher is a torch- bearer, advancing into that darkness. We cannot add to tlie general illumination of the A\'orld liy extinguish- ing the torches of otliers. No great artist ever spent his time in criticism of other artists. ]\Iichael .\ngelo was once asked to criti- cise some of Ivaffael's frescoing. Pie said nothing, but he took a crayon and drew a figure — the best he could, and then replied : •• I ci-iticise by example." Micha(d Angelo emphasized a gdsp(d ])iinciple. Criticise your neighbor by example: li\' living lu-tter, if yon can. As much of truth as is in your work w ill be immcntal ; tlie rest you do not wish should live. ]\Iendelssohn once said : '•! do not want to hear so much criticism of music. 3 I Avaut tlie critic to compose some music."' But I may sa}' a -word in a IVatcinal spiiit to tlie effect that I believe tlicic is sometliiiiL'' n'oocl in nearly every system litting into two middling ones."' "We must never lose sirrht of the educational value of con- ceiitnitidn and repetitiitii. ( )ii(' of tlie tliiiios tliat are held up as commendations of some systems of physical culture, I look upon as a serious objection to them, namely, the very great variety Mliich they advertise. In such systems theie can he hut little chance for re})etition. It is said ■• llic diild A\aiits soinciliiuL;' new; it does not want to go over the same tiling-. It loses heart; it loses interest: and we must have a S3'stem which will conniiand tlie intcr^'st of the child, because we are looking not merely to tlic I'estoration of adults, but to tlie im[)r()vement of children, and so we must have novelty in all foi'ms of education." Let this be the novelty — seeing sometlihiij neiv in the old. When the feeling is fresh the story is ne\\ ! Why do we all rise U]i and declare for the Greeks? Why do we give tliem tlu' lauiid, as the best educated people tliat ever graced the earth? AW' do not preti-nd — no one will pretend — to attain to the \v\v\ of the (Greeks; circumstances will not admit of it. ^h'li try to tind reasons for Greek supcrioiity in nationality, and in the times in which they lived. The icason is, simjily. that educators have not so aminged our different studies as to maivc suital)le provision for I'epetition. It is repeti- tion lliat devidops power in the bodv. Hence, my object has been, while formulating a method of physical culture, to have just as few exercises as possible and (5 n'iiL'li tlif r(\^ults, so that ^\■^■ nia\' have a cliaiice to repeat those exercises. Each exercise is so arrang-ed as to attain the sum of tlie results of several exercises. According to observations, it Avill take a close student about four years of daily study and [)ractice to attain perfet'tiou in execution of the luoveuieuts r(M[uii-ed by the system. Out- need not divide it up and say, •' I will stay so long on one part, and I will stay so long on ant)ther:" but if lie practises faithfully, in a reasonable lengtli of time valual)le results will ap[)ear in his pei"Son ; for increasing health and l)eauty will continue to reward his perseveiance. His endurance of hard- ship and fatigue will l)e correspondingly augmented. This system of physical culture provides always for an ideal : therefore, there is no such thing as reaching the end. because the exercises ari' in their nature with- out limitation. Something bi-tter can be done each day as long as they are })ractised , tliat is, they are ever leading out and leading onward rather than coming to any point of limitation. There is always the possibility of education toward something beyond wfu.t Ave have attained. This system of exercises is entiicly uniipic — entirely unlike as a system and in its methods, any other in the world. P>e it a right one or a wrong one, it stands upon its o\aii merits, and not u|ion the merits 7 of am' oilier system. 'J'liere is ]io one paiticnlar caidi- iial ])oint in it that is like, as a pri'.iciple. anytliiiig wliieli is in any oIIht system. One will often see exercises tliat have some resemblance to these, but onr exercises are taken with reference to a principle entirely nnlike the princi[)le in reference to which other systems of exercises are practised. T do not say this to praise these exercises — that alone does not prove whether they are good or bad. I simply say they are unlike others. The system of physit-al cultnie, which wi' are to dis- cuss, aims in (he hrst place, at the Ju'i/hest condition of health and beaiifj/, throu/jh such exercises as are author- ized and required hij the laws of the human economy. We cannot impose an exercise upon the human body. If we give an exercise, that exercise must be required by the laws of the ])hysical economy. It is not a thinof of accident. The bodv is nnchu the dominion of law: that law i'e(]uires that there should be exercise of a delinite kind. The jjrimar}' object sought in obedience to these I'equirements, i.s vit(d suppli/ for the entire or(/ani>er position of the vital organs. Ko exercises 8 sliould be taken iiiilil ihe oi^aiis are given their proper position. Any exercise taken when tlie vital organs are not in a proper position is hannlnl to tliose organs. The normal positions of tlie vital oi-gans ai'c secured l)y the proper eontraetions of the nuiseles tliat snstain these organs. The greater the altitndc of the vital organs, other things being e(]nal, the greater is their vigor. The heart beats with a more perfect rhythm A\hen lifted high in tlie chesi than wlicii it is low. AVhen the vital organs are high, the Inngs eonsnme mine air. the stomach [)roperly secretes gastric jnice, tlie liver secretes bile from the blood, the alimentary canal is healthy in the j.rodiiction of what are called the peristal! i<- waves. 'I'hc moment these vital organs are lowered from tlicir iioiuial ahitudc. tliat moment their tone of power is lowered. There i> no physical defect so general as tliis. — that the vital organs are from one to fonr inches too low among adnlts. and among chil- dren down to the age of live or six years. J'.elore tins time the vital organs are liigh. As to the conseipieiices. all jihysiologists will agree that no vital organ below its normal altitndi- can jier- forni its functions in-oi-erlv. It is a leciuiremciit and a provision of our metliod of phvsical ciilmre that lhe.se vital organs should be kept in position. This Hfl'iU'i «f the orfjanx does not necessarily consist in throw ing the 9 chest out. The lungs are not on the outside ^ they are in the trunk of tlie bod\-, and, as they are lifted, the slioulders are ihrowii apart and the l)a(k is broadened as much as the chest is expanded. Too much is said al)()ut '' liohlino- tlie sliouhlers hack," as if thev were "-iven us to put behind us. Tlie shoulders belong on the sides, and in raising the lungs it is not necessar}'- to throw the shoulders back. To bend the back and bulge the front of the body is to sacrifice the back to a ])rotul)erance in front. It is an injury to the lungs, and especially an injury to the stomach. I ha v.- known more cases than I have recorded, of persons cured of dyspepsia by muscular exercise. But the first step in effecting such a cure was to lift the \ital organs sufficiently high in the l)ody, for T have never known a case of chronic dys[)(»[)sia where tlu' stomach Avas as high as it ought to be while, at the same time, tlu' ])erson had ja'oper nourishment. A clergyman came to me the other day saying that he had dyspepsia, — wliich some l)elieve to be a •• seuii-cleiical disease." The stomach proved to be two and one-half inches below its normal altitude. I told him that if he could bring tlu' stomach up to its proper |i()sition. and his jiaiish did not starve liim with a small salaiy. he might become healthy and rotund. Dr. S S. I'^ilch in\'ented machines for sustaining the 10 vital organs, but llii'ir ct't'ccl ^\•as (lisapimiiiliiiL;'. Hut the Creator of tlie l)o(l\' lias L;i\t'ii man a inacliiiic. witli- oilt i!io!U'\' and willioiit price. ^laii must be taii^lil to use it. These faets, L;'atlH'riiiL;' in my mind, have resulted in this coiirlusion : that tlicn- is no such thing as a idu'onit- disease of anv vital ort^an. so lonL;' as that organ nraintaius its nornr.d allitnde. 11 there is such a case, I liave yet to find it, and 1 have examined man\' hundi('(ls of peisons in le^'ard to thai one point. The next method hy which the vital organs are deveh^ped is. b}' exercising the inuseles iJidt .^urrotoid the vital oiyanx. The organs themselves do not possess voluntar\- muscles, nor are they connected directly with Nohmtary nuiseles : but they are surrounded and iield in place by \()luntary nmscles. These muscles exercise over those organs a certain ([uickeiiiiig ](o\vei'. it UKU' be ashed liow this can be. wlieli tliese UHlsclo aic not couiiected dirt'ctly with tlie \ital orL;aii>. The nuiseles liave a certain mechanical elTcct : they bring a delinite mechanical j)ressure to l)e;ir upnn tlie organs. 'Hie nuisides tliat surround the l)(id\ ;ire not to rest, but were destiiie'l to iicti\it\. iVoiii l)iilli to death. It is a curious hicL of olixMvatiou. tiiat the musch s around ami (i\-er the vital organs, though not attached direcilv to any, — ^ and the separation is clear-cut, — 11 seem to be so related lo tlic vital oro-ans that ohl- ran judge of the condition of a \\\;\l oroan by tlie muscles over it. For exam[)le. one can judge of the condiiion of the stoniiich liy tlie condition of llie muscles over it. A pliysidlog-jsl ^\-()ldd not ncc(l to ask a iiian liow liis f(i(i(l agreed ^itli him if he conhl examine tlie muscles over the stomach. ^V pci'son with chronic dyspepsia cannot hear a toucli upon tlie nmscles over the stomach. If lie happens to lueet a hlundering June hug he i-ollapses. A\'liy is this so? 'Sly opiiuon is that the nerve centres which rnle ihe vital organs are affected, through lellex action, hv those lu'rve centres whii-h govern the muscles sur- rounding the vital organs. Some muscles are con- ti'olled hy the same nerves that control the organ under them. Those nur^cles that liolil the organs in place, create such acti\"ily in tli<' |)neuni(igastric nerve that it caiii.-s life and animation to the stomach and liver. I know not how elst- to account for this ohservable fact. I sa^- ii lirst recoided hv Dr. Jackson, thirty years ago. as a record of his long experience \\h\i dyspeptic patients and those who had M'hat they called "liver complaint."'' ]\I()reo\er, the nniscdes that hold tlie stomach in })lace, constitute a portion of the nmscles of respiration; tlierefore, if a person breathes only in the U[)per part of 12 the cliest, lie docs not exercise whuL is below the liuiy's. Deep, full breathino-, exercises the muscles around the waist and exercises tlu- abdomen. The contents ol the abdomen are tlius moved, and their energy is (juiekened. I am aware, in saying this, that certain Avorks on physi- ologv, declare that men and women ought to breathe diiferently ; that, while men should take a lull and deep respiration, women should not : that woman i^- not C(^nstituted so that she should, espeeially aftei' llie yt'ars of puberty. Yet. iL' we look at tbe muscles of respiration, we find that they are precisely alike in men and wouumi, and the stomatdi and the liver need the same motions in both sexes in onh'r to promote the activity of these organs. Now. tbe ibird iiietliod by which these vital organs are developed is by preserving a due balance hetu'een iln' energy that suppUe>< and the energy that zvastes. 'I'beiv are certain muscles of tlie hody that quicken the supi)ly of blood, — that develop the ]»ower of life. Tt is blood that we want, — it is l)loo(l for wliicli every part of the oro-anism is ei-ving out. Xonrisbnicnt. nourishment, m)urishment I W'iiere is tbe nouiishment '.' In tbe blood. What manufactures tbe lilooil? Tbe vital organs. Look well to them. Fioni ibem ladiates all ])Ower. Tlie vital oigaiis are tlu" nianubicturers of life. Now, a certain number of nuiscles are used perpetually in quickening the activity of the vital organs. There are other sets of nniscles that are nsed continually in wasting the suj^ply tliat conies from these vital organs. Now, this latter class of muscles may be developed until tlicy A\ill exhaust 1 he hlood and I : I liang npon a })ole ; I balance myself across tlie pole ; I pull at the rings : I lift idlest weights ; — all tliese processes are carried on hy the strength of the s[)inal cord and the spinal nerves, nnd exhanst the tlnids of life. No haini is done hy tliis if, on the other hand, we clevelop equal energy in the pneiimogastric and sympathetic nerves. But there is great dano'er in o-oino- throucrh all these severe exercises unless we have some counter exercises to sup[)ly an ecpiivaleiit to the Maste, Now, what A\e want in })liysical exercises, and what the Emerson College system provides for, is the preservation of proper balance Ijctween these two forces, so that, A\liile one is exercising the spinal cord and nerves, lie is, by the same exercises, calling iqion the piieniiiogastric and tlie s\ iniiaihelic nerves to snp[ily tlie nulrinieiit exhausted li\' the use of the opiiosing nerves. ^\gain. we nuist preserve this true Ixdance hettveen the 17 exercise and stimulation of the life-siistaininff forces and that of the brain. In schools ^ve work the brauis of chiklrcii to their utmost capacitv, that tlicv rna\- h'ani and recite certain k'ssoiis. JUiL the value of acc|uire- ment is iu its use. It is not altogether tlie knowledge a nian possesses that gives him power, allhough knowledge is said to he })ower. 'I'he <]nestion is, what can the man do A\ith his knowledge? J las he added to his hiain jiower hv study? Yes, provided that he makes hlood enough for that brain, otherwise lie has not adde(l to the sum total of his power. He may know how to solve a ])rol)!em in geometi'v, hut the knowledge of the solution of that prolilem may not have added anything to his personal power, unless he has sufficient blood to sustain the bi-ain lie is using while he is trying to discipline it by means of these lessons. The fundamental life-sustaining ])arts of the great nerve system must be nouiished, before activity of the accessory })oitions is greatlv taxed, or we shall have brain forcing and vital decline. We must secure permanence in exercise., and for tliis the exercises of the Emerson College ])rovide in their very nature. IMiysical culture shoidd continue througli life. One cannot lay nji a store-liouse of health duiing li\c years to draw on for the next fifty years. lie should be developed by a system of ])hvsical exercises that he ]s ciiu i'e[)eat every day, no maUci' where or ]io\\- lie is situated. Our system requires no a[)paratus ; it calls for no room especially prepared for exercises ; it makes no further demands for a s[)ecial costume than that the clothing- worn duriiiL;' exereise, must he loose and free. It needs neither elul)s, rings, weights, dumh-hcdls, [)arallel hars, nor any of the thhigs to be found in a well-furnished gymnasium. T am not an antagonist of these things. They are doing good in their place and time, but we cannot carry gymnasiums about with lis. We are to develop the healthy man before we try to train him to be a Hercules. We want free gymnastics to A\hieh ^\•e can devoti; a few minutes every day and under all conditions, for it is the continuance of exercise that gives it value. Another object sought Iw our exercises as a means to health and Ix-auty is, {ofree the different pa7-ts of the physical system that are Joined by definite articulations^ and thus prevent them from endiarraasiny each other. Tlie greater the number of articulations, the more complete the gracefulness, other things being equal. The serpent is the most graceful of animals because of the number and freeclom of his articulations. If the articulations of the human body are free, the person moves in curves, and there is also repose of bearing. As soon as any articulation becomes rigid, the parts 19 \\liiili tliat ai'ticuliitioii joins eniliarrass each oIIilt in tlieir movements, and licnee pvodnee friction and waste. For example, the articulations that are in the neck are often partially rig-id, — thci'e is a lack of freedom. This is especially manifest in advanciiiL;' a^c The conse- (pience is tliat the lu-ad on llic one jiarl, and tlie chest and l)aek on the other, intcrfci'o M'ith each other's movements and are dead Awdghts upon each other, re- quiring a great deal more strengih to move than ANonld be necessary if the articulations Avere free. But the exercise that frees the articulation must be exact, and must be in accordam-e Avith the structure of the articu- lation itself. It is not every exei-cisc that Avill develop an articulation. AVe must study that articulation, find its physiological nature, and adapt our exercises to it. We should secure the freedom that })ie vents one part from embarrassing another, (^<) % 'jivhu/ the exact exercises to each articulation irJtich are demanded b// its phi/siological structure; (A) by ut that relationship is secure; in our bodies it is not so. There is a separate group of muscles that go\erns the 23 anil. Itiit tlial nr()U|i ads in iclalidii lo aiiolhcr l;1(iU]i, and tliat to yet another. Xow there is a delicate rehitionship 1)et\\eeii those dift'ereiit groups : and ihai relatioushi[) must l)e deveh)))ed througli tlie securing of proper reflex action, oi' there is inliarniouy in tlie body, great friction, great wear of parts. It is just as if, in a Avatch, t^^■() Avheels were liehl so near togetlier as to liinder each other ; thi- watcli MOtild go AAiong because of that friction. So it is when different groups of muscles do not act in harmony A\ilh each olhci'. — A\hen the i-elationship betA\"een ihcni is not jUdjierly developed and oljeyed. Development of this relationship, prevents undue waste of muscular tissue. One may say: '-Does not physiology teach that we must waste the tissues?" Certaiidy. but outside of certain limits one nuist m)t go. Development of this relation> of the muscles prevents widne nervous tension. Now, when no proper relation- shi[) exists between two contiguous groups of muscles, there is a nerAOus tension excited iniduly. upon Ixith groups, causing tlie one group to liold itself stiflh in resistaiK'c to the other, and making it uecessarN" for the second group to overt'ouic the resistance of the first. Our next object ii< leautji. The Greek sculjttors have shown us wliat (Jod meant physically when he created 24 man. Ik'untv and liralih caniiDl Ik- divoivcd. That whicli prodnc-es liealth pi'odnecs Ix-anly: that wliicdi prodnces beanly \vill proihuH' licallli. 1 wi.sli to make the claim emphatic, that beanl}- is one of the ol)jects souQ-ht by our system of physical cultuie, because that whirli I claim as one of the chief excellencies of this system, is the very thing- that some peo[)le say is its fault. Let us examine this orovmd. One of the most important functions of musi'ular exercise, is to assist the arterial system. The heart, unaided, cannot per- form all the ^vork of carrying the blood tlu'ough the system. The heart is assisted by the arteries, and thev are prompted to heallhy exercise by the effect produci'd u])oii them by the nniscles when in action. The arteries can be assisted by any nniscnlar exercise. Any form of exercise is better than no form at all, bnt I believe those motions ihc most helpful, ^\ hich are ai the same time the most beaniifnl. All nature's lines are curved lines. The curved line is the line of beautv. All oui- I'xercises are in curved lines. I believe that a curved movement assists more than an anti-ular one or one that is made in a straight line. There seems to be a prevalent belief that the uglier the exercise the more beneticial it is. Tliat aspect ivniinds mc of \\hal a man said once in an audit-nce. He called niv atlention to some oiir who was jaesent. and said: ''There is a good man."' "How do 3-ou know?" I said, "are you ac(|nainU'(l a\ itli liiin?" " No," lie replied, "but he is so ugly he must be good." It seems as if this notion prevailed in matters of phj-sical culture. It is sometimes so ugly that it must be good. Why can a movement not be beautiful and helpful at the same time ? Every physiological law thus far discovered points to indissoluble union of use and beauty. Ever}- physiological reason favors it. The movements of the Greeks were beautiful, and no other nation ever cultivated the physique as the}' did. Otlu'r things being equal, the sl()\\er the movement for most exercises, the greater tlie result I ^sotice the feeble man. If he is compelled to make a movement, he does it with a jerk. Pie cannot raise his arm slowl}- and steadily at the same time. There is a jerk in liis Avalk. These jerks indicate his weakness. If you see a man full of jerks. ])hysic;dl\-, }()U always l)i'lieve there is something ])]iysically A\eak in tlie man. Jciks. then, are a sign of \\ eakness. And Act A\hat we i-laim to be one of the excellencies of our .system is said to be a fault! I appeal to com- mon-sense; — is beauty a fault .^ The druggist finds even the counterfeit of beaut\' in great demand. Like everything else, the markets ha\i' tried to monopolize beaut}', and. for a U'w cents, one ma\" 1)U\' something to 20 make l.rr look cxee.Mlino-ly l.an.lsoMic, willi lul.v lips an.l rosy du'eks. Alu l.nt -o to tlu- fonnlain. and (li-ink: Nature asks no niouey. (io.l has a way of developing beauty outside of the .liugo-ist's sh.-p. When one can make the Morhl T)elieve that heatity is not a valnahh. thin-, h.' has reached the extent oC deception, for that will he- the o-reatesl of all. AVo.dd ,„,. liki' to live ill a world dcvoi.l of beauty? Wlu.nevrr our svsteni of l^hys.ral .•ulture has been exhibited, there havr always been physical culture critics present, who said thev likrd it very well, all hut one thing, - it was •• too beautiful.- AVe Intend it shall be beautiful. Ugly exercises never developed beauty, and they never developed the tnte perfection of health. What does iK'auty include? h iurlu.les, first, nnity. Without uniti/ there /« no heaut,/. Some people have .said that beauty is onlv skin .leep. There never was a greater luistakr. IVauty is more than skin deep. If '">.■ will trll inr Low deep soul .leplhs arc, I ,vill tell him how .l.Tp lu.aulv is. The beautif.d face and the beautiful form have hreu drveh.ped d.mn the ages from beautiful in.pulsi-s of the s..uk There is not ahan.lsome far. in the world to-day, that does not owe its inherilam-e to beautiful i.npidses that existed i„ Oh. bosoms of its anrcstors. There mav be beautiful faces to-dav Avhicli are masks for evil tliouglits : tliere may be beautiful faces which, mstead of being the facades of temples of worship, are the fac^ades of dens of thieves : but let these evil conditions continue, and the face slowlv but surely loses its cliarms. Sonielhiiig gave that line outlint' dt" brow, and cliisclh'd nose, and sweet mouth. Something, Ave know not when nor where, but it existed in tlie hearts of the predecessors of the person who owns the face. From ugliness comes ugliness. From bi-auty of soul, by-and-by, doAvn the ages some when-, eomes beauty of face and beauty of foi'm. lieauty is a sign that tliere is good some- where. When is a face really beautiful.'' Why, when each feature, and the parts of each feature, are in harmony with each other. What gives beautiful expression? Fnity of expression. \\"1ien the expres- sion of all parts of the faee coinljine in one eomnion unity, then we have positive beauty of expression : and it was fidiii l)e:iiu\' of t'Xpressiou that beauty of the featiu'es was developed, somewhere and at some time. There never was a beautiful effect without a beautiful cause. Men do not gather grapes from thistles. jMen do not drink sweet water from a bitter fountain. Plato savs : "Are not goodness and lu-auty some- what ? " What is unity ? The ivhole expressed in each of the parts. Unity is the criterion of beauty. Art 28 deliglits, only in the ratio tliat the Liw of nnity is obe3'ed. In tlic (Jicck statni' tht-ic is a line of con- tiiuiity thronghout each part, associating it with every other part, so tliat all confirm each. In tlie hest of the Greek statues tlie spirit wliich the artist intended to reveal is manifested in every part of tlie figure, so that each part repeats wlial every other })art expresses. The more i)erfect the unity, the more perfect the illusion of life, until the l)eholdcr is moved to say: " Tliat statue speaks I "' Our physical exercises obey the law of unity. Our system is tlie only one that even pretends to obey this law. There is no other system of exercises, — there is no form of mainial labor that educates all nuis<-les harmoniously. We keep before us the mIioIc man. I^\fry part nuist be exer- cised in I'eference to the whole. The gvmnasiuni Avorks with parts. We work with parts in \ital I't-laliou to the whole. When a pait moves, othei- jiarts must respond hai-nioniously. Ilnndreds of bones and uuiscles are to be moved by a single impulse, to one pur[»(^se. We aim to pi(>(luce perfect action of the parts in relation to the whole. We aim hir beauty, then, because it includes so mneh. It includes, lirsi, nnity; second, it includes })o\ver: thii'd. it insures endurance, because in unity of action there is little friction. Theivfore a person 2"J whose movements are beautiful can move without fatigue much longer than a person whose movements are ugly. If one Avants to rol) a person of his power of endurance let him teach him to move in an ugly manner. Look at pictuies of ugly exercises which appear as had as the i)ictures of some of the victims on the rack during tlic Spanisli inquisition, — (for some of these pictures do much resemble them), — then ask, Can beaut}' come out of such exercises ? Why can it not? Because we know that a beautiful movement is a movement that is free from friction. — a movement in wliich all the powers of the bod}- are united as one by tlie realizing of a connuon jnirpose. Finally, beauty involves self-command, wliich is shown in this harmony of the parts. Of what value is a mighty arm - — - of what A'alue a front like ]\hirs, if one cannot use them, if one cannot make tlie powers of body assist each other to the realizing of a common aim? We claim that these exercises not only (h-vt'lo[) beauty of movement, but also that the}' develop beauty of form. They do not develop great tumor- like bunches of muscles in one part, and cause great depressions or impoverishment of the tissues in other parts. There is, on the contrary, harmony in and between all the ])arts from centre to ]);■!•{ jiliery. These different exereises, aoain. follow eaeli other in such consiHMitivc order as to seeinv obedience to the ].liysioh\o-ical hnv whieh can In- phrased tlnis : from rest to climax, from r/iinu.v to repose. Exereises shoiihl be begun gently. The utmost power shouhl be put forth at the middh' of the exercises, and tlu' latter pait be less strong. One shonld never start suddenly in ex- ercise. What is the ret'ord in ivgard to animals? How many horses hive fallen dead when suddenly started from a walk! Agahi, how many have fallen dead when suddenly stopped at the height of speed! The same facts are true of men. About two years ago a gentleman ran to eateh a train : he caught the train, stopped, and dropped dead. It was not the running that kilhMl him: itwasn.it the vigor of the exerei.se; it was the sudden stopping that killed him. We lay stress upon three- directions for exercises, viz., sloicness, precision and chfinite aim. This system is constituted of exercises that are related to each other, and inhere in the principle that g..veriis them all. They are like the parts of a vital organism; one exercise acts diivctly upon the others, and the exercises follow each other in h.gieal and progressive order. If one starts from rest too suddenly it tries the heart. Sometimes it 1)rings on aneurism, or diflicidty m the o-reat aorta, or some other artery, occasionally producing ai su(1(1l-ii dratli. On the other liaiid, if one is aciiiiy up to his highest power and sto})S siuhh-nly. the danger is almost as o-reat as in starting- too suddenly. The question has arisen : Is music valuable as an accompaniment to physical exercise. Unqualifiedly, yes. ^lusic acts upon the nervous system in a uiysterious Avav. It is valuable, and. for the liighest ends of cul- ture, invaluable and absolutely necessary. iJight here we find a law in psychology. All psychologists agree in saying that unity is developed from feeling; — that a writer whose litei'arv productions are marked by unitv. obtains that unity from his feelings, and not from liis judgment uor froui any intellectual faculties. The}- say it is absolutely impossible for the intellect to v/rite according to tlie laws of unity in composition, but that feeling will always develop ttnity far beyond wliat the jiulgment can even dictate, to say nothing of realizing. Now, one great object of these exercises is unitv. The im])ulse of feeling A\liich music can give will help one to realize that tuiity. Thus we luight say logically, music appeals to feeling, and from feelinj springs unity. Again, this system of physical culture derelops the relationship of mind to body, and is, therefore., p.^ycho- physical culture. The exercises are such as express in due order the four errand attributes of the human soul. These alliibulcs Avhich are expresst-d in all iKunial movements of the both', are life, manifeM in comciom- ness, affection, intelligence and irill. Thc-se (qualities of the soul have k'oithuah" chaniiL-Ls of expression. They have natural e-haunels of expression in the tones of the voice, and they have natural channels of expression in the movements of tlie body. The body is generally so constricted that the intellect, if ever so active, caruiot express itself throuo-h the Ixxly, and although tlie bodv is the natural servant of the intellect, Avhen contracted into the rebellious servant it will not respond to the intelkn-t. This niisro presentation of the soul by the body is so connnoiL that many persons possessed of loving and benign licarts have Iwdies whicli, in their attitudes and niovenuMits, express direct antagonism to tlu; law of affection. A Christian heart cannot express itself through a savage body. God gave the soul a body and said to it, "Speak through tlie body." All the movements, then, in this system of physical culinre, ai-e expressions of some one or of a i-onibination of these attributes, which sliouhl guide the soul in human eoiuluet. These great attributes were intende.l to give man life, affection, intelligence, wdl; but man has perverted them until Ave have sick- ness in the place of life, hatred ul the place of love, ignorance in the place of intelligence, and weakness ni tlie placL' of will. So it is witli the hodv. There an- souls that arc paitially divorced tVom tln'ir bodies, ^vhile yet they dwell in tliciu : that is to say, they are divorced from tliem so far as soul iiiaiiifestations tlirough the body are concerned. For illustration, take a person who has cultivated the intellect at the expense of the bod}-. I have seen, sometimes, in the physical movements of great students a reseml)lance to semi-idiocy. Giant faculty hiis starved the rest of the organism. Wliv is that so if the body is intended by its Maker to express intelligence? It is because the body has not been commensuratcly developed. The result may not be seen in an enfeeblement of the intellectual activities, but the wi'ath that comes in consequence of a violated law deals with tlu; violator personally. It is the body in tins case that has sinned, and as it refuses to ol)ev the intellect, punishment swift and sure seizes it ; and thus we have giant intellect imprisoned in a debil- itated body. We must educate the hody with reference to tJie sold. The old tradition of iJeautv and tlie Beast has a deep iiioiid signilicance. "What a mon- sti-Qsit}'- would it be for the Beast (tlie Body) to ride Beauty (the Soul I) AVhcn we come to the last analysis, Ave find that the only legitimate office of the oody Is to express the soul, until .'U "The tongue Ix' trained to luiisie, Ami the liaiid he aniieil willi skill, The face he the mould of beauty, And the heart the throne of will." The claim is sonietiinrs made that llic iitiiid should not Avoik ill physical ciiltiiic. 'Hiis may be an ext-use for those who liavc no minds. li; we watch an idiotic cliihl at })lay, we will ohscfvc; that lie does not play accordino- to any detinite plan. IIow is it with intelligent cliihlicn ? Jolni says to Janies, "Come, let us play -liidc and scclc." " The game lias its laws, and how dellnitely and ciiihiisiastically those boys play, even ihongh they arc ])laying tlu' game fof the five hundiL'dilL time I U is said that childicn d) not like repetitions. Look at tliem playing l)all day after day, week after week, month after month. Cultivated and uncultivated people pla\- alike; tlie relined and the unrefined will play lawn tennis day after day, and will become mad with delight in tlie game, doing the same thing over and over again ; yet it is said, " }tlaying has no mind in it." Now. wliai is playing, carrii'd to its last anahsis/ Playing is allowing the body to olx'y the monitions of the Avill. Whenever tlie l)ody is following the dictates of tlie mind, one feids tliat he is playing. Play stands over against drudgery and slavery of movement. \Vh\- do I tiot like to work? Ijceatise a5 ortUnaiy labor is scrvilude. V/liy is it slaxrrv? Because I am ■working- for a dollar a day? Oh no, but because I am doing- something for a dollar, and not doing something because my soul prompts tlu' doing of it! But if I were doing that A\hi(h my soul prompts, it Avould be play, and I should ri'joice in the play. This leads us up to the last grand principle "\vhi(.h all this suggests, — that the body of mau was not made for the lower walks of life alone, nor for itself alone. In the lowest walks of life it has to work steadil}* and constantly to maintaiu itself; in the higher walks of human nature the body rises to the grand stature of a man in the spirit "who ol)eys instinctively the high behests of the soul. Tlie body becomes happy, the body becomes healthy, the body becomes gTaceful. the bod}' becomes bi-autitul. when the great attributes of the sold flow through it unhindered. The soul is not sick and the mind is not sick if the })roper relation- ship exists between the human being and his Creator. When these attributes of the mind ])our themselves down through the beautiful channels of the physical organism, the physical organism is not sick: and I absolutely believe, from the best of testimony, and not as an abstract theory, that if man would main- tain and develop the relation between the higher qualities of las soul — intelligence, will, affection, life, — ' 36 ami the Autlior nf tin- smil : ami iImmi, would niaiiilaiu the pro[ter iclati()iislii[i l)cl\\tHMi llicsc atti-ihules of the sDul ami the hoily in its movements, there would ])e no sickness. -lint,"' says one, - (lo you not aoree \\ith some wlu) sav that sickness is a conce[)t of the mind?"" No, I do not. Disease is a, positive fact in the Avorld, and it takes many forms. Animals liave it. Thev had it in this woihl lud'ore man existed. We liml eases of disease in the fossil remains of animals that existed hefoie man. Disease was Ti[ion earth then. Tiierefon', disease may c-ome from ten thousand sources: l)Ut over and ahove the ainmal stands the sonl of man, and wliile that soul may not hrin^- l»y any falsi,' concept all the diseases of the hody, it is a miohly resource to call upon in restoring- the hody when it is si.'k. A healtliy spirit will not loii^- carrv aroiiii^ii's ol' ilic soul. TIr'U men sliall siaiid up w illi nn sickness in llu' body, and no taint of sin in the soid. - Xow aiv we sons of (Jod, aiul it doth not yet appeal' Avhat we shall he." My hope for the human race is bright as the morning star, for a oiorv is eonhn<>- to man sueh as the most inspired tono-nes of jmtphets and of poets have never been able to deseril)e. The g-ate of human oi)portnnity is tuinini? on its hinges, and li-ht is bieakin-' throu-h its c-hink : possibilities are openinu', and human nature is pushino- forward toward them. I believe in tlie divine fulfilment of man's destiny. T believe that a crown is developing within Inm ; and when it shines upon his lirow it will not l>e a crown put there as a master might put one n[.on a slave, but a crown coming- up iu wreaths of splendor fiom his own soul ami body. The crown comes from God. but He develops it through the righteousness of man. - Thenceforth there is laid up for me a crown of righteousness, which the Lord, the righteous judge, shall give me at that day, and not to me only, but unto all them, also, that love His appearing." 39 THE EXERCISES. FIRST DIVISION. EXERCISES FOR OVERCOMiyO STOOF IX XECK AXD SHOULDERS, AXD FOR SECURIXG PERFECT POISE. rmST, EXERCISE FOi; OVERCOMIXG STOOP. T^VKE the entire weight of IkmIv upon the l)alls of tlie feet, the toes poiiuino- out ward and descrih- ing ail angh' of ahout sixty degrees, and lieels nearlv touching each oilier. IMacc llic anus as in 1-^ig. ^I, then j)nsh with tlir liauils in the dircition in(hcatc(I h\' the arms (at an angle ol' l'ort\-ti\f degrees w iih the luxlv), and at the same time push u[i and hack the erown of the hea(h Hohl head and torso in the position secured hy tliis exercise, and let tlie arms drop easily at sides. 40 m jj/ •^ ■V !^ I I V 'ix. FIGURE FIGURE 2. By frequently practising this, the head and neck will finally he hronoht into a line with the entire spinal colunni, as seen in Fig. 1. the ()pi)()siU' df which is seen in Fig. 2. SKC()>-1), KXKRCISK FDR S KCT I: I N( ; I'KR I'KCT POISK. In the position acipiirc'd hy the ahove exercise, and with chest leading, poise the hody as far forward as possible (witliout losing e(piilibriuni), tlicn as far back- ward as possible, maintaining thronghoiit the entire exercise the same angle between cliest and lloor as hi beginnhig. See Fig. 4. Now swing tlie body back to first position, rise on toes, (h-sceiid ti« i)osition, touehiiig heels lightly upon the lloor, rise again and linhl wliile counting four, then descend slowly to liist position. Fig. 4. Now take the wci-lit n[ion the ball of right foot, heel o-ently touching the lloor. Swing the left foot in a Avay to desci-ibe a circle aronnd the right (Fig. 5), then baelc. not allowing it to tonch the floor, and, thiallv, ln'Ming it bcliind the strong foot, poise the body forwaid. backward, to position, etc., as upon l»oth feet. Transfer the weiglit to the other foot and repeat exercise. 41 HYGIENIC VALUE OF THESE EXERCISES. First, — All organs in the body, especially the vital organs, are lifted lo their proper altitude. The sjjinal colnmn resumes its naturally erect position, poising the liead gracefully upon the neck, the neek rising from the shoulders like a classic colunm. The Avhole person is in exact relation Avitli the law of gravitation. Each part of the person is so lifted up from every other i)art as to give it perfect freedom to act in its own spliere. The head does not op})ress the neck, the neck does not oppress the ehest. the chest does not oppress the A'iscera. the viscera does not oppress the hips, the hips do not tax the knees for su})port, the knees do not call ttpon the ankles for undue exertion. The unconscious friction that takes place in persons not ctiltivated hy proper exercises is alarming. It undermines the constitution and invites disease in every part, as a penalty for violating the hiw ol freedom in uniti/, toward Mhicli the law of physiological relation- ship evervwhere in the human economy tends. It is a demonstrated fact that no organ Avill fuUy perform its function wliih- in a position below its normal altitude. I have m-vcr seen a case of chronic dy.spe[)sia or toipiditv of liver in which the organs 42 FIGURE 3. Aveiv in their proper plaee. As soon as tlu-y are liiibitually carried at their normal altitude, these diseases and all eonsecpient n[.c)n them cease. Second, — These exercises exert a powerful effect in strenothenii.o- the nerve centres, and harmonizing all the nerve forees, even to the ext.-nt of curing partial paralysis. ^rhe nerves which sustain the vital organs are relieved from undue exertion, and the perfect self- connnand re.pdred in poising with such nicety, har- monizes the nerve acti..n. All nerve force is thereby properly directed, the habit of too much activity, which results in such a misery of unrest, is c-ommanded, and repose, which prevents overwaste of nerve tissue, is secured. j<:sTiii'.'n< \Ai.rE. Tlic chief noticeable result, a'sthetically considered, is that appearance of person tenned ;/.o.7 presence. The unity, dignity and ease manifested in ..ne whde in repose, are of the most potent and subtle nature. Tt is presence which seems to tell what the individual /. in his essential being. What a person is affects us ,,„,U nu.re than what he does. He who is perfectly poised suggests great moral N\eight. ^VU grace aiul l)eaiity of beaiing and iiiuveincnt depend primarily upon obedience to tlie following laws : i:gUlLli;iMU.M AM) 3IUSCL'LAU SENSE. The first law is obeyed in oblaiiiing right relaiidiis with the earth. Again, it is obeyed in lifting np tlic parts of the person so that there is a diffnsion of energy throughout the entire system, each part con- tributing its required share, thereby giving the effect of ease in force, which is power. The secf)iid hxw is obeyed in maiiitaining perfect poise of body while standing iqiou one foot, and the climax is reached in poising ujxm the toes of that foot: for all poise is maintained, not alone Iw will or knowledge of how to poise, but by muscular sense. It is by a highly developed nnisctilar sense that the trapeze performer balances with such beauty and accuracv on the rope ; and a lUondin walks a Mire al)(>ve Niagara, cai'rying another man a\ illi jierfect safety fiom shore to shore. It is a fine muscular sense which enal)les all celebrated performers of this description to walk with such ease, dignity and grace. 44 FIGURE 4. MUSn.KS lNVOLVi:i>. Tlie luumonious activity of so many muscles is such that no one can be said to lead. There is an elastic activity of all the large muscles of legs, trunk, and neck. SECOND DIVTSTON. EXERCISES FOR HIPS, WAIST, CHEST, AXD XECK. FTIJST, — -Correct staiidiiio' position, Mitli ti[)s of liii^'ers resting lightly upon tlic slioiildcis. Now. take the 'svcioht entiivly upon one foot, and h}' a sloM', steady nio\enient st'iid the liip corresponding with strong foot, out at tlie side as fai' as possihle, not allowing tlie chest to sway, Imt using it as a strong centre, as if tlie hips wvrc to revolve ahout it. Keep the shoulders level. "When the ]>erson is in this posi- tion he is nuicli below his noiinal lieiglit. See Fig. G. Next glide the Aveight from one foot to thi' other Avithoul I'ising. Tliis is accomplished l)v hcudiiig the knee of the strong leg -while stiaightt'ning tlie otlier, and, at tlie same time, seiiding out the o])posite hij). At the }iiediiim jioint in gliding from one foot to the other, the knees are ecjuallyl^ent. Repeat tliis exercise and retuiii to posit ion. 40 FIGURE 5. HV(;iKXI'' VALUE. 'J'lu' physical luMirlii i<> \>v dei'ivrd fioiii iliis exercise is in overconiiii^^- llial rrirliou in walking' wliirh ex- hausts the haek ami slomarh; also in exercising the muscles :icrt)ss the stomach in ;i wav lo slieni^'thon and promote its activity, and thcivhy develop the unity ol action between tliose muscles which play upon and move the stomach and aid in the pci'istaltic Avave. and those of the h\o-s, so that whenever the indiviihial walks, or stands upon one foot in e\er so nneouseious a maimer, a dii-eel (piickeninL;- of the digestive forces will take place. By this ha])it tin; exercist' which wastes the tissues M-ill, at the same time, develop the vital snpply. .i;s iiiiyrif vai.ii:. The secret of grace in walking lies in this : that the leo-s and hips are made to serve the chest instead of hehio- allowed to lead it. This gives the feeling that the moral and intidleclual powfis of the soul govern the passions, while the too common and vnlgar manner of walking conveys a feeling of niiccrtainty, and that the pei'son is not controlled liy what is hest \\ithin him. 47 There are three modes of walkiiio- with reference to the liips. First, — -All easy iiion t'lneiit Avliich allows a slight play of the hii)s Mhile the elu>st keeps its position so re})osefully that it" the pci'soii was seen down as far as the \\aist only, he wonld seem to lie sailinsf in a boat n[)on a smootli river. I have l)orro\\t'd this fio-nro from the tradition coneerning linddha A\hich tells ns that Avhen he was walking, unless one eonld sec his person below the "waist line, he seemt'd to be sailing in a boat on a smootli rivei'. We do not claim that this exereise alone will i)rodnce the ideal walk, bnt it develops the lirst conditions, viz., a strong chest and free hi])>. Second, — One can swing the body ^vith tin- hip. giving the movement nsnally termed •' rolling gait."' Third. - "J'lie hips may be held stiflly, and at the same time no roll take jilace in the n])[)t'r jiart of the Ijody ; bnt to prevent this vnlgar swaw one ^\ould be obliged to attract attention to the rigidity manifested throughout his whole person. The natnial office of beanty is to indicate goodness, and this is the rca^jon why we instinctively feel at- tracted to sti'angers of graceful mo\ cments. and areas strongly repelled by those who are awkward. 48 FIGURE 6. JM: INC I PAT. MUSCLES INVOLVED. Tilt' (liaplinigni, all the alxloiniiial iiuiscli's, iiicludiiig the iuiri)-al)(l()iniiial. ilu' iliacus, anterior femoral, and muscles connecting tliigli with hip and knee. EXEBCISE FOR FREEiyc; AXI> STIiEXGrilEXIXG SIDES. Place thick of hand upon tlnating ribs, merely as a guide to the mind, not to assist the muscular effort ; draw the sides as near together as j^ossible, as in Fig. 7, then send thcni as hir apart as possible, as in Fig. 8. Repeat this movement, and then allow the aims to fall at sides. Diu-ing this exercise a perfectly upright position is to Ijc maintained ; the body is not to bend in the slightest degree. iivciKxic \Ar,rK. The exercise gives great activity to the stomach by causing it to fall and rise as it docs dui'ing the respira- tion of vcr\' powerful men aiiy tliu most yigautic jDersoiis. li is ;i vfi\- viL;'(ii<>iis cxtMcisi' of tlie most powei'fiil imisclcs (if ics]iii-:ii ion. Tlir will is exerted exi'lusi\('h- in nio\ in^ tlic sides, no thought Leing given to )es[)iratioii, Mliicli takes its o\\ n autoinalie course in accord A\illi llie nioveineiit. ll de\elo[)S greater l)reatliiiig ca]iacity, and gi\-es more freedom to tlie vital organs. .ESTiiF/ric VALri-:. The aj)[)earaiUH' of Jiarrowiiess of feeling and eon- strainl of manner offends the tasle. lntuiti^■e taste always demands in ajipearance what moral jihilosojth^- demanils of cliaractei-. Moral sentiment icipiires svni- palhy and magnanimity, and good tasle re(juires their expression. The a^stlietie sense is made \\\> mostly of feeling: it \' care- ful ohservatioii I ha\-e heeii led to lielicNe that the sidi's appeal to the feelings of s\nipath\' and ukil;'- nanimity. either attracting, re]ielling. or neutralizing them. 'I'lie elTect is not producc(l 1)\- their ln'cadth or narrowness, liut 1)\ theii' I'reeildui or icsti'aint. 50 FIGURE 7 FIGURE 8. FIGURE 9. PUINCII'AI, .Mrs(Li:s 1NV()1A'KI>. Sei'ialus luaijinis. Jiilcicostal, I )iaplir;iL;iii. ;iih1 Ah- (Idiniiial. EXEHCTSE FOR DEVELOPING GAMUT OF CHEST, PERPENDICUL A liL Y. Take a. good staiidiiiL;' posiiioii, [iliu-tj tlic I'uds of fino-ers liMitlv in n'L>-ion of tliiid ril), ("as seen in Fio-. 9) lower llie eliest at this point as iiuicli as possil)le l)y an elTort of the will, allowing evci'N' other part of the hody to acconiiiiodale itself to this attitude. Now hfl the chest dircetlv Up lowai'ds the chin, as seen in Fig. !<•. As a consc(pU'nce. the shoulders ennie hack to phu-e, the s])ine lu'couies erect, the crown <>!' ihc head rises to its utmost ln'iglil. Repeat this exercise, then take normal position. inciiiNic WM.rF,. The exercise deepens the capat'it\' of the ehest, furnishing more room Im- the lungs; gives powerful exercise to all tlu' muscles that control the rihs, ami sti'en^nhens all the muscles tlial lioM the internal organs 51 ill llicir jii'dpn- jilacfs. I caiiiiol slati' w illi salisl'actoiy fiiijiliasis tlic iiiipoHaiicc of keeping all the oro-ans (•(mtaineil in the trunk of the hody, in their jnoper positions. While tliis exereise attracts alteniioii to the thorax: only, it is an exercise of stu-h extensive reach, as to cause all the muscles of the trunk to move in liarnionious unison. It exercises the nniseles of the trunk in surh a tnan- ner as to invigorate the \'ital organs. A\'hile the main source of this activity is in the lu-rves Mhieh furnish the stimtihint to these organs, the pi-oper exercise of the muscles that stirround tliem and hohl them in phice, exerts an inilueiice that assists their activity in two ways, by moving the organs, and by reflex action \ipon the nerves that supply them. When the lungs are suHiciciitly high. li\- means of a well-elevated chest, A\hat is termed thoracic breathing, as distingfuished from diaphramnatic breatliino-, is never ])ractised, becaitse one cannot get satisfaction. In iiornial resj)iralion the diaphragm descends duiing in- spiration and ascends during cxpiiation. the abdominal iiniscles mo\ing consistent \\ith it. This not onh- causes the lungs to fill, but by the continuous move- ment of the diaphragm and abdominal nmscles the organs below the diaphragm, as well as abo\e, are kept in constant motion, thereby promoting a free circulation 52 ^ J]j^ HGURE 10. and aidiiii^' dio-cstioii vt'ry matei'ially. Tjitlc cliildreii al\\"a\"s l)rt'atli(' in this manner, and so dn ilic adnlts (if tlie stronyvsl lai-i-s, and also slidny indi\i(luals of l)(ttli s('X{\s in all races. Sonu- })liysioloo-ists teach that this nu'tliod of hicatliino- is not, noi'nialh', continued liy females aftei' tlie years of |)ul)eit\. \\'e aiis\\-er simply, that it is always continued l)y the strongest ^^■omen, and to keep u[) the tone of the or^'ans ludow the diaphragm, it is net-essary. ^.'ornial hrealliing is })erfectly secured In' heex)ing the chest sufficiently elevate(h Keeping the chest in this jxisilion jni'vents all attem})ts at alxlominal lu'eathing and singing, A\hich many })hysicians know is so injurious, especially to females. Xo attempt to l)reathe ahdomiiially should be made. Maintain a right position of chest and correct hreathing will follow^ as a natuial conse- quence. All efforts to breathe correctly in a false position are iujuiions. Nature, in lier intinite kind- ness, suits the hrcatliing to the position, otherwise life ■would often be endangered l>y the simple act of bieathing. In nature, function is according to form, and form is accoidinL;' to use. 53 ,esthi-:ti(' value. Tliis exercise joins willi oiliers in enlarging the bust, and })r()dueiiig delicate lines al)()Ut the lower part of the waist, such as the use of the corset seeks to effect, and of whicli it gives a counterfeit at the sacrifice of beauty elsewhere. We may he sure tliat if among civilized people an artificial custom is retained a long time, it points toward some need lliat wnuld })i'oduce beauty, and tlierefore health. Women, and sometimes men. Imve for hundreds of veal's, used artificial means to cause fulness of btist and delicacy of the lower waist line. The miiul holds that form as an ideal of l)eatity. The ideal is natural and true. It (hd not spi'ing from false custom, but gre\\' out of the very strttcture of the mind. Xo amount of 23reacliing can u[)i'oot it. No penalty. tlnindcrc(l by reformers into the ears of young ladies, can change their conduct in tins matter. They sometimes see a com- panion die, and liear tlie attending phvsician say that death was caused by tiglit lacing. l)ut. as if moved by the liaiid of faic, tliey continue in tht' same liabit. and seem to say. ^- I A\-ould rather die tlian not to appear beautiful."' i-'rom a study of the history and habits of the human race it is verv evident that there is nothing FIGURE 1 I. else for wliicli liiiiiiun beings are so w illill^• to suffer as they arc for lieaiity. Tliis is not owing to perversity in human naiurc. II we look deep enough ^\•e sliall see that this love of lu'liig Ixsiutiful s[»iiiigs from an iniiale (lesiic in he pcrfcel. I)c;iiily is the natural sign of tnitli mill goodness. Wuw liuiiiaiiit \' is often mistaken in legard to tlie nietlmd l)y \\liieh Irutli and good are obtained. Let us cease this ^\;lr of -woids against eorsets, for when true phvsit-al enltui-e has developed the hnst, and given the eorresijonding A\aist line, the instinctive desire for l)eant\' Mill eause all to turn ;i\\ay fioni the false method to tlie tiaie, and cdisets and all like inquisitorial machines of toitni'e \\ill take theii' places in the nuiscum of aiiti(piilies, beside the iMck and tlnunb-screws of the Spanish Impiisition : one showing the saerifiee and sutfeiing of Immainty consequent U[)oii its scar(di for i)urc religion : the otlici-. what it cndnrcfl in its desire to attain l)e;intv. Sn[)erstition dies a natural death when trne religion comes, and perverted fancy ex))ircs in the liLjht of nainral beauty. Another j)oint of beauty whieh tliis exercise helps to devclo}) is a good \(iiee. It strengthens tliosc muscles whicli condense' the air in tlie Inngs. and ihci-cby gives fulness and evenness of tone. Sni'cly voice culture should be included in ])hvsical cnltnic. and Avas so incluI;1N(I1'AL .Ml'SCLES IXVOL^TSD. Ti-iaiigulai'is sleiiii, Pectoralis major, Pectoralis minor, Stenio cleido mastoid. riapeziiis, Serratirs magnus, Erecto spime, and Sul)ela\ius. EXEliClSE Foil WAIST. Plaee thick of hand on top of ]ii]>s. iingers jxiinting downward, thumbs forward; coniinue this position throUQfliout tlie exercise : l)iinop tlie tliio'lis a little for- ward; l)end that ])art of the body foi'wai'd Mhit'ii is above the ensiform t-ai'tilagt; (see Fig. 11) ; do not let tliiglis or liips mo\(' from the fust position ^■ou give tliem, but continue bending tlie ltod\-, following tlie arc of a ti'ue circle around to right side (see Fig. 12). then to fi-ont. then aronnd to left side, then fioiit. tlien riglit. then to left again, tlieii to light and aionnd to back (see Fig. I-)), and continne aronnd to front, tlien tui-n to left and go eiUircdy around to front, llien lift tlie l)ody gracefully to jtositioii. FIGURE 12. This extTcisf, like all llif dllicis, should he taken sh)\vlv, stnin,L;ly, and with juvcisidii. Too o-ivat a piessuix' will coiiif uimii the \y.\rk unless the tliighs are kept far foiward. If any unpleasant sensation is experienced in the haek it is because the thighs are !ii>l in lln' light position when rotating the l)ody haidvward. Let the shoulders, with upper part of chest leading, describe as large and tine a circle as jiossil.le. Allow- the head to loUow the chest, with neck lelaxed. IIVC.IKNK' VALUE. All the contents of the abdomen, but more especially the stoniacdi and liver, are seized between the abdomi- nal nniscles and diaphragm, and [iiessed very strongly dnrinL;- all the movements that desci'ibe the fi'ont hall of the ciiide. and relieved during the movements that describe the other half of the cir(de. 'I'his exercise is in direct obedience to the law of physiology that alternately contracts and relaxes throughout the human system, })ressing and lelieving by turns every part. /vll L;r<>\vth and strength i> promoted :ind suslaine(l by this law. it is by this mechanical piessnie and reliel that tlie blood circulates, the glands send forth their secretions, the peristaltic wave is [jroduced, and tissues developL'd to iiu-et special deniaiids. If pressure is continued upon any part alro[)liv is tlie eonse(|Uenee : but by pressure and relief following earli oilier in reasonably I'apid succession tlie part is made stronger and more vigorous. Tliis is the effect produced upon tlie vital organs In- this exercise, and thereby more and better blood is manufactured. All exercises should be aiiued primarily at jiroducing moic health. It is the vital oigans that produce the sul)stance of life, licalth and strcngtli. This exercise is for tlie especial puipose of acting upon these organs in a manner to (piic-ken and strengthen them. The physiological cr}- is for good and abundant material to make into nniscle, neive. tendon, bone, biain and every otlu-r tissiU'. It is the vital oigans that must fnrnishall this material. Tliere- fore. instead of aiming all our gymnastii- work towards developing mighty nutscles, -which are a great and constant drain upon the \ital organs, the main object in physical culture should be the care of the organs from Avhich the fountain of life flows. In this exercise man}' of the most })owcrful muscles ai'c being strengthened, and are, at the same time, using all their strcngtli to develop into higlier and heahhicr actixity the n ital organs. This exeivise frees and develops the articu- lation of the thorax a\ ith the abdomen. No such articulation is named in anatomy, neither can it be 58 FIGURE 13. diseoveii'tl liy disseL-lioii : siill it is easy to see that, there is at the line \\liei(' tlu' (lia[)liragm eoiinects witli ilif walls 111" the tiiiiik sui-li (li\i(liiig nioNcnient.s as resemhk' an articulalioii : tluMT'tOre I ]ia\e used that tcnn for coiiNfiiience. This articulation is so iiiipor- taiit that it rciiuiics se\eral others to do its Avork for it \\lu'never it is not j>ennitted to do its own, thereby caiisinL;' o-reat exhatistion in the system, and weakening the vital organs. -ESTHETIC VALUE. In all Greek seidpture of the entire human form this articulation is very a]>]>arent. To perceivi' its beatitx and movements one has hui to imagine it left ont, and ihe a'sthetic feelings will e\|ierience a shock. All curxcs in the jiostnre and mo\cinenls of the torso are gone, and a stiff and nnsi^hth' angularity is dis- eovereil in tlie jilaee of ilinn. 'I'he great artist Ruhens, in the pielui'es he |iainlcd lo e\[iress jiis ideals i>\' abundant life and iicalili. especially marked the delinilion of this arliculalion. i'KINClI'AL MfSCLKS INVOLVED. Abdominal. l)ia|ihragm. Lat isiinusdorsi. ami Ser- rains [lo^i infeiinr. EAERCISE FOR FREEING THE SECK. Take an ercrt ]i(isiti«)n. I'riiiL;' tlic head f(ii\\ar ; then tip hark of liead on to left shouhlei: face h)ol: now twist tlie hi'ad liack\\'air, FIGURE 17. of necessity, a lack of oxygen in ilu- Mood, and, conse- quently, till' lilood becomes imjinre, which serves to increase tin- deposit in the lungs and devitali/.e the whole system. The nervous systeni is to a great degree dependent upon oxygen for its health and a igor. and if it is deprived of a jKirt of its natural supi)ly. it becomes more or less prostrated. Digestion and assimilatioji are retarded tor \\ant of a. snilicient amount of natural stinudant, i'oi' the air that is breathed into the lungs is tln' natural tonic reipiired by the stouuudi and assimi- lating powers. "We see from the foregoing that fi-om this exercise, while it frees and (U'velops the muscles of the shoulder and arm, the t'liief benelit deri\(,'(l is health of tlie lungs and tlu'ough them health of the whole jjcrson. 'Jdiat is not all : life itsidl' may dejiciid. in many casi's. upon tlie })raetice of this exercise. 1 have known some cases of incijiient consumption to be cured by it. Tl;lN< ll'AI. Ml'SCI.I'.S INN'Ml.VKD. Pectoralis majnr. Pectoralis minor. Subclavius, Serra- tus magnus. Deltoid, Su[iraspinatus, Infraspinatus, Teres major, Teies minor. Subscapularis, Coraco- brachialLs, Biceps flexor cubiti, Biacliialis aniii-us. Triceps extensor cuLiti, Subaiicoiiius. We must also include all tlic muscles of respiration, both the inspiratory and c\[)iralorv, which constitute at least sixteen pairs. "We see by this what a vast number of muscles are exercised, and tJiat all of them are combined in one effort to strengthen the lunfis and through them to give vigor to every part of the hodg. This exercise of swingino- the arms in a rotary manner is not orio-inal with me. l)ut doinsr so while holdino' the breath with the vocal cords, was ih'st taught by myself, so far as I know. The chief value of this exercise is not in swinging the arm, l)ut in exerting all these muscles foi- the benefit of the lungs : therefore very little comparative benefit is derived from it unless the breath is held in the lungs by 7neans of the vocal cord><. That this subject of respiration may become clearer to the reader, I will explain the modus operandi of NOKMAL i:i;i:ATiiiNr.. ^\nu'n inhaling, the diaphragm, which is a luusele of inspiration, is contracted, and thereby lowered, the floating ribs are drawn away laterally, and the long ribs are lifted; thus by these movements on the jiart 68 of the floor and walls of the thorax, the cavity of the c-hest is greatly iiici'eascd. so tliat tlic 1uiil;s can he made to hold many r\\]nr inches of air ; hut there is one thing to he particularly noticed, viz. : that the expansion of the thorax is ])rincipally at and near tlie hase. hence the air will he taken into the lowei' parts of the luiiLi'S Avliile the apexes will not till at all during' iidialation. When a pertVctly healthy jiei'son Ims fully inhaled, till' superinr vocal cords close siinultancousl\- with the relaxing of all the nuiscles of inspiration and the contraction of all the muscles of expiration. These latter muscles drive the air upward. l)ut it cannot escape easily from the lungs hecaiise the superior vocal (*ords, hy their cont ract ion. Ikuc closccl the glottis, and they nuist he driven ajiart hy the air heing forced np between them. While the l)reath is escaping with smdi dilTiculty, it will l)e driven into the apexes of the lungs. This statement may he (pu'stioned, aiid as I have no autliorities to (piote in icference to //><■ pdrf flic vocal conh Idhe in licidthi/ rc^piratiinu no one ever havino- attrihuted this action to the superior \-oeal coi'ds, I will hrit'ily state my reasons for lielieving this to he their oifice. First. T~)r. Polk and other \\'riters ujion phthisis liave said tliat the air during inspiration alwa\s temls toward the basf of tlic lungs, and that consuni[)tive patients fail to lill ilicir lungs during r(>s]M]-ation for some time l^revious to more active s3-mptonis. 'J'liis led me to trv to discover what causes the apexes of the lungs to fill in a liealthy person. I experimented, first with a healthy puppy, and tUscovered a confirmation of the statement of writers on this subject, that the air during inspiration all tends to the base of the lungs, and that the apexes do not fill during inhalation. I was sonii alilc; to see, by tins exannnation of the higher order of animals. lhi\'' 7;.v /•;/.'' 7. sTvs. FIKST MoVKMKNT. F( .|; W A i: 1 > HKNl). Place the hrcls togt^thcr, or nearly so, carrying out the toes so that the feet, taken together, forma right angle. ^ 71 Take a good standing position, as in Fig. 1. Cany the arms up as liigh as possibli', placing tlieni each side of the head and jjnsliing with tlie ends of the fingers in a way to stretch tlie eni ire pcison, as in Fig. IS, then witli a sweeping foi'waid curw, descrihing an are of as hirge a circh' as possibh'. cany llic ends of tlie fingers toward the flooi- (Fig. 1'.'). niiiiing to reach it a.s soDii as tlie practice <>f tliis and the other exercises has made the Ixidy snlTuit'iiily ehistie. Let all tlie joints l)end tlial will aid in reaeliiiig the lloor, except the knees. After holding this position a second, rise slowh' to normal position, allowing the arms to fall easily at the sides of tlu' jjcrson. If this exercise is taken rightly the chest will come to its correct l)Osition first, then the head will resume its normal poise. SECOND :\I()VI:MEXT. HACKWAIM) I'.F.XD. Place the ti[)S of the lingei's of bolh hands li^hth' on the chest, as seen in Fig. 1<): cairy tlu' head hatkward and down upon the l)aek ; in doing this, descril)e with the head as large an arc as possihle. Do not h't the body bend, but cany the head backward until the front part of the neck is severely pulled, and a powei-ful stretching of the muscles is realized; then, by Ix-nding FIGURE 19. FIGURE 20. the knees, allow the body to go backward and do\\n, not bending the back Imt keeping it as straight as pos- sible, feeling the weight and stmin in llie legs oidy, not allowing any effort to be felt in the l)aek ; then eonie shiwly np, having the head n^ion the back until the torso is in normal position ; A\lieii that is erect, poise the head and carry the arms to the si(h'. THIi:i) MOVK.MENT. LATIJIAI. i;KXD. Carrv one arm up over the head, as in Fig. 20, then bend loAvards opposite side from the arm raised, keei»- ing the weight upon the foot of the same side of the arm tliat is laised and carrying the other foot diii-etly out at the side in a way to form a graceful curve extending from shonbU-r to foot ; bring the body slowlv up to position, then return liead, arm and foot to normal position. Kei)eat the exercise A\ith tlie 0pi)0site side. FOrurif MOVK.MHXT. FC)inVAi:i> lHAnoXAT. BEND. Take the same jHisition and exercise as in forward movement (Fig. 19), only this time carry a liand each side of the toes of the right foot, instead of directly in front of the body ; then slowly come back to position as before. Repeat this exercise with the other foot as guide, after the following first backward diagonal bend. FIFTIt 3IOVEMENT. liACKWAKD DIAGONAL BEND. Place the ends of the lingei's of l)()tli hands lightly upon the chest, as in Fig. 10 ; w ithout moving the body carry the head back and down towards the left heel and pull the head backward in such a line as to feel a stretching of the neck as close to the right side of the trachea as is possible; tln-n, by aHowing the knees to yield, liend toward the lefl lieel (see Fig. 21): rise as before to position, bringing the head to position after the torso has its poise ; then carry tlie arms to the sides. Repeat this exercise, after tliat of the fourth movement M'illi the opposite heel as guide. HVGIEXK^ EFFECT. This group of exercises causes such a continuous stretch of the muscles, from the head to the feet, and also throughout tlie entire li'iiglli of the arms as searches out all the muscles that fiom lack of proper development are in an}- degree feeble. It develops great freedom and strength in the muscles throughout the whole system. 74 FIGURE 21, ^\'i) (iiluT I'xercisL's can do iimre to eiiuali/.e llie ciivulalioii III' till' !il(Mi(l throu^li all jiarts of the Imdy. TIk'v (Irvclii[) wliai is sometiiiu's called '• staying- qualities, "" that is, ihey enable one to endure hardships, and strenntheii the body in sneh a wny as to overcome the sense of weakness about the waist, back, and stomach, which many people experience, and which thev ex})ress by saying: "I do not feel as though I coulil hold myself np when sitting, and, therefore, I always feel as thon^li 1 must lean on something." It will be observed that while one set of muscles is contracted to its utmost degree of power the op- posite set is being stivtched to its greatest extent. .Muxles cannot be developed to theii' highest con- dition bv contraction ah)ne, nor by being stretched; but. 1)cing alternately contracted and stretched will cultlxate them most iierfectlv. AESTHETIC VALUE. Continuitv of line through all parts of the person is obtaiueil. There is an e\cnness of development gained in all the j)arts, giving roundness, fulness, and symmetr}'. 75 Caution: Omit this exercise until the pupil lias practised a great deal upon all tlie other exercises given ill lliis and the pi'cvious divisions. -MISCI.IOS lNV(tL\'i:i). All the voluntai-y ntuscles except tliose of head an(] face. HE A ( nixa kxfik ises. PIRST .MOVEMi:>T. LATi:UAL STUKTCII. Take the entire weight upon one foot : swing the other around the strong leg as in Fig. 5, touching the heel of the foot upon wliich the wciglit is placed, Avitli the heel of the other: then canv free foot out at the side as far as von can rcadi w ith the inner edge of the toe without swaying the hoily : lit'l the opposite aim (liit'ctlv toward tlic side of tlic head (letting the hand fall |)assive) until head and arm meet ; next, depress the aim just enough to hiing the palm of hand up so that the tingcrs will point U[)ward, and push with the palm of tlie liand until you have reached position seen in Fig. 'I'l : then come slowly and 76 FIGURE 22. FIGURE 23. crriu-efully back to position. Repeat this exercise with the otlier foot and liand. SECOND MOVEMENT. HACKWAIID DIAGONAL STRETCH. Taki' the weii^hl on tlie foot lirsT used in tlic lateral stretch : swin^- the otlier foot as before, this time touchin*,^ the hollow of the strong- foot with the heel of the free foot, foiinin-' nearly a right angle, and carry the free foot out in the direction the toe points, until the toe touches the floor as far from the other foot as it can l)c cai'ricd. l.cing careful not to sway the body : then raise the opposite arm in fi-ont. describing an arc as you carrv it backward until it forms an angle of forty-tive degrees with the head, then straighten the arm and push in the directi(m it i.oints until the foot is carried from the floor and the attitudi; seen in Fig. 23 is reached: come back to nornral position. aUowing the arm to d.'s.iil.e the same arc as it did in taking the position. Transfer the weight to the other b.ot and l-epeat the exel-cise. TUIIM) MOVEMENT. EOKWAIM) DIAGONAL STRETCH. Kelain the weight ou th.' strong foot used in last exercise; swing the .itiu-r fo..t. carrying it forward as before; then slowly earrv tlie entire weight fi»rw;n(l on to the advanced foot, and lift the arm 0[)[)o.site the foot whieh extends backward, until the arm forms A\-ith the head an angle of forty-five degrees njiwaid and forward. Reach with the liaud as high as possil)h', as in Fig. 24, then slowly come to position, retaining the weight on the same foot. Kepeat tlie exercise by swinging the other foot and raising the arm as before. In all the exercises of tliis set. reach until the foot opposite the extended arm is raised from the floor and completes an unl)roken line from hand to foot. JivciKXic VAi.ii:. These reaching movM'menls arc ]»owcrful exercises. 'J'hey em[)loy all the strength of the ])erson. and as strength increases, will ])v taken with greatei' force. They draw a line of gi'eat ext-rtion lliron'_;'h the entire length of the arm and the oi)posing leg, and also through the torso hetween them. \\i the various mo\-e- ments, this stretch is repeated through a diffeient pail of the torso, and also tlnoiigh different 2)arts of the ai'ins and legs. These are strong exercises for the extremities. Itut even more jiowerfnl for the trunk of the ])erson. They prevent cur\atnie of the spiiu-. and FIGURE 24. have cuivd several yo\u\<^ persons of this disease. 'J'he stomaeh is exereised with -real vi-cr. These exercises o-ive streno-th and ])o\ver of eiuhiraiice to the entire ])ei-soii. Thev i.re|»;ire one for cariAin-- l)nrdeus ; for the iii(hvi(hial, eadi time he reaches in this manner, overcomes the resistaniH- of opjiosini^- nuis(des, and, m addition, may pnt fortli snTlicient strenglh to lift his own Aveioht. ^•;s'n n'.i'ic aalt'E, These exercises develoi- svmmetrv, and jnvpare the hody to take easily ane.l of fcelin-- and intellect. In the linely .idtured the>e are ha^.i-ily 7'J joined, tlie feelings being consistent Avitli reason; con- sequently the character is heautifnl. The body is an expression of the soid ; it, too, is dnal, possessing two brains, two hearts (tliongh joined), and two Inngs. In the external form the same dualiiy is appaiciit in its meml)ers, a right arm and leg involving light half of torso, left arm and leg involving left half of toiso. In rude persons the sides seem to move as se[)arate individualities. This same dual principle is manifest in the muscular system. The muscles, except four or live, are all iu pairs, and are '• syutmctrical with reference to tlic median plane of the body." Feelings in the unculti\ ated are wild, and entirely unregulated b}' reason ; the intellect is colil ami severt\ inisoftened by the feelings : but in the cultivated, feeling is guided bv reason, and reason is wai'uied by fciding. This condition of thi> inner being has its counter[)art in the body, in the relation the sides sustain to each other in attitude and movement. Xature has created a demand for cidture iu all organic being. It is as necessary to educatt' the sides of the body in relation to each othei-. as it is to educate thoughi ami t'ecliug in their spiritual rehttionsliip. The culti\aliou of tlie latter results in (brisiian grat-e, that of the. former in physical gracefulness, and therein' the l)ody becomes 80 a fit and Wautiful medium for tliu expression of Christian ^-race. MUSCLES INVOLVKT). Xearh all ilie museles of tlie neck, wliicli liave been named in connection Avitli tlic neck exercise, making- it nnnecessarv to repeat tliou licic, and tlie muscles \\hi(di connect shoulder and chcsl. All ihe nuiscles of the arms and 1cl;s and hody. In short, all the voluntary muscles of the entire jierson. exce[)t those of the head an. Take a good standing position. .Make the head, .shoulders, chest and spine very strong, as if expecting to carry a great weight n|i(>n the head: pre})are at the same time to resist A\itli I'csolute detcrminatinu a [lUsh from the front or l«ack. not allowing the body to be swa\-e(l in any direclion by any force, however powerful. Lift tlie forearms to a hurizontal ])(>siti'in jiointing front and parallel to each other. Do not hug the arms 81 to the sides nor pusli the elbows out, l)iit let the arms hang easily lioni slioiildcrs. I'm no energy whatever into the wrists nor into any pail of the hand. See Fig. 25. Now swing the forearms rapidly up and down with all your might, but do not let the swinging of the arms move the body in the least. The ideal effort is to throw tht' aims Mitli all the power of the person, and at tlie same time to maintain ])erfect repose of body. After swinging the forearms tip and down, ^\■hirl them round in a circle, iirst one way and then the other, and finish the exercise by repeating the first movement and returning to normal position. Practise this exercise from one to two minutes. .ESTHETIC VALUE. One of the most charming effects of proper phvsieal culture is that it gives the person the appearance of being very strong in centres and fiee in periphery. In contrast to the object sought in this exercise, is the clumsy ajjpearance of persons who are in the habit of moving heavy weights with their hands : for example, the hard working stone mason, or any other laborer whose liands are eomj)elled to perform heavier 82 FIGURE 25. work lliaii till' riici-L;\' <>!' lln' fhcsl iiii|icl>. 'I'liis ap|K';ii;iiicc is \i'r\' iioliceaMf in pfisoiis who praclise Ir'UN'N' ^'Niiiiiast ics. Siicli attract atli'iitimi In tlicir hands liv i'\ci\ iii(»\ciii('iil, and a'c always very coii- scious (if tlicsc iiicnil)crs wIkmi in society. In order to ol)taiii and ])i-eser\'e L;race. the niuseles of the chest and shonldei's slioiiM liahiiually exert more foix-e than shouhl tliose ot the hands. Tlu' threat force is in the niuscK'S of tlie trunk : the effort shouhl o-io\\- less as the extremities are approaehe(l. This fact should sei-ve tis as a o-nide in our stud\' of plusical culture. Tlu' hand should ever suo"o-est skill, as distinguished fioni tlie ioree that imjiels. It should ncNcr look heliilcss (such a hand is disgust inn', no matter how heautiful its form) hut should inilicate ahility to [lei'form its true of'Hce, viz. : to oliev the mandates of the intellect. ^:-i FOURTH DIA'^ISION. IJXEliCISES FOIl TIIK DEV El.OI' M K\T <>F JIAh'MOyV OF MUScrLAU M(>\FMEXTS. VE now enter npon ilie i'onrth (Ii\ ision of pliysieal exereises wliieli we name. — the relation of different (jroujyis of muscles to each other. ri'WAiMf .M(>\i;.MKN rs in crnvKs. Weiolit entirely npon tlie liall of ]iylit foot, lieel lightly toncliing the tloor. left Itl;- and foot i)erfeetly j)assive. With wrist and hand ]iassi\e. raise the right arm half way hetween front and side, earry it np beside the head as if to earry it oM'r the shoulder. At the jtoinl where the forearm is nearly on a level A\ith top of the head (do not he too pret-ise ahont the altitude) let tlu- arm deseend. the forearm leading and FIGURE 26. lu-^. FIGURE 27. the hand t'oUowiiiL;- (^see Fig. -'> ). Ni'\cr alli>w liaml or "wrist to k'aidr with palm up: raise the forearm slightly, presenting the palm: theu return llu- arm (pii.-tl.v to lirst j-osition. Kei-eat. Transfer the weight t(. the left foot and repeat the entire exercise. LATKUAI. MOVK-MKN rs IX (TKVES. Weight upon right foot as hefore described. With forearm leading c-arry the right arm up until it is within about two iuehes of the ehcst. an.l the ends of the fingers arc about four iuehes ''rom the left shoulder (see Fig. 33V N"\\- ••:"-'y ^1"' '""' •"■•"""^ toward the right sid^'e until it points direetlv out from the shoulder, with tlu- palm front (Fig. 34). draw it bark to former posi- tion near .-best : twist the arm till the palm i^ turned outward. an dnw, iwaid and the edg.' of hand outward: repeat the ni..vemeut of arm toward the right, draw it back towar.l ehest till about half-way. then allow it t.. drop slowlv by the side. 87 Transfer the weight to left foot and lepeat exercise Avith left anil. F(»i;\\Ai;i' >rovr.Mi:xTs ix cuuvks. Take Aveighi u|mpii the iiL;lit foot, etc.. as in fonncr exercises. ^Vitll hark (»t' hucanii leading- I'aise the riglit arm so as to hring tlic liand l)eside the head, ^itli palm to llie front, llno-cis i)oimin<>- niiwaid. as in Fio". oo. ^\"il]i hand in tliis jiosition extend tlic arm forward, as if repulsing an ohject (Fig. •)'•). then I'cturn the arm to position with hand hesidc the head: again extend the arm and hi'ing it hack to tlie side of the lica :^ f /' V^^4 '^ i I ion. tiie legitimate henelit would not be realized. ()iie would not oidy fail to reap })rofital)le results, l)ut might sei'iousl\- appi-ehend ]iositive injury from \iolating (/>»■ lair of rlnillnii in iialKrc. II a \ioleiit exercise is hegun su(hh'nl\ the dangei- is great, and it is e(piall\' gicat if ended su(hlenl\'. Thei'e are records of posit i\c injurx'. and not a few cases of su(h!c!i death caused h\- such exercises. ( )ne might natuially ask. if it wouh] not he hcttcr to a\'oid \igorous exercise altogetiiei-. riie projicr and simplest answer to this (piestion is, tliat the stiaicture of the human system ]>rovidcs for such exercise, and thcri'fore it ought to l)e taken. Without it i-eser\e power could m)t l)e stored up in the organism. Science has so al)undaiitly s!) dt'inoiisti'atcd lliis truth that all doubts are ii'iiiox t-d from the mi lids of those wlio ha\'e given the stihjeet any serious study. l>ut ^hih' vigorous exercise must he taken, it is eiiually necessary tliat stiital)le exei'cises for harmonizinu the force thus (/owraft'iJ slioidd be j)ractised also. The exercises described in tliis fouiih division are for tlie purpose of meeting that re(|uire- ment. I')\' them the (Ivnaniie force, ■\vliieli lias been de\clo[)e(l b\- the ^•igorous I'xercises, is transmuted into hai'monv of action, wliieh is as nee(lt'ul to tlie 2)erpetiiity of all oiganisms as is (lynamic foi'ce itself. Om- of the most wonderful ]iiineiples of all nature's organisms and systems, is the ])erfect haiiiioiiy witli wdiich thev mo\e. This is observaI)le all through llir planetary systems and up thidugh the vegetable and animal oiganisms. Harmony is a positive energi/ ami not a negative quality. This is \\h\- T ha\i' said that the d\namie force dexelopcd by \ igoioiis exercises must be trans- mttted into harmony. The o])iect is not •• to slow- down,"" i. e.. to redlU'e a foi'ee in the body. ])ut to transmuti- it into something al)iding. If ^du allow \ iLjorous exercise to become less and less vio'oi'ous. until the forces of tlu' bodv are (iinet as they were pre\ ions to taking the exercise, reaction and prostration follow. The i-ffect of exercises taken FIGURE 32. FIGURE 33. ill this inaiiiicr itiids toward wcakiirss ralli^T than stivngtli. It is similar tt. the ivactioii consequent u}i<>ii takiiiL;- alcdhdlic' nr iiarcntic stimulants, except foi- tlu' lingering poison of these stimulaiils. An immediate and eiitiic eliange ot exercise is required in the I'orni oi' 1 1 A i; Mt »N 1Z1X( i .M( )Vi:.M KNTS wliicli are found in tlie fouuli division. A Lint of this juineiple niav lie found in Homer's writings, where he descrihes the (ireek warriors as entering upon athletic games when the liatiles wilh the 'i^rojans are suspended but for a day. One might thiidc that after such hloody conflicts they would rest : hut they knew too much for that vww at so early a pei-iod ot their history. The (Ireek gi'nerals would not sniVcr such an enervating and demoralizing influence to he exerted, in view of the anticipated struggles of succeeding days. Bi/ the exercised of this fonrtli d/'r/'yiun f/ie nervous system is refrexJied atul i)iri the river and sky; He sang to my ear, — they sang to my eye."" After llic |)oct has tt'stcd those manit'cslations in nature ami human ('\}teri('nce which give the ]ii:;hest ])leasure to tlie imaginat ion. and has fonn: ]'inr idUfS and acorns lay on the gi-ound ; Over nie soared the et<'rna! sky, Full of li;,'lit and of deity: Again I saw, again I heanl, The rolling river, the morning bird; Beamy through my senses stole; I yielded myself to the perfect Mhole.'' 0.5 THK i;i:i,ATi()Nsmi' of tarts. Tliat wliicli (listiiii^iiislics (ircck ait from all other, and oivcs it its iiiiiii(irtalit\ , rciKlniiiL;- ciidcaxoi- to iMjUal it a ]m)|)('1i\ss task, is tin- exact i-clal ioiisliip of all its ])arts. (iri'ck scul]itui(' docs not excel in ])erfeclioii of detail Michael Aiiu'elo's. lait iio oilier ailists have ever developed to so hii^li a deL;iei' of perit'ctioii the relationship of the ])arts. Othei' artists have seulp- tureil a Icl;' and an arm. a hand and a foot, a head and a hreast with as mnch accni-acy and tinish as have the (ireidvs. The difference is in presenting the relation these parts snstain to each oilier. In looking at Oreek art the soul is satisfied A\itliout asking A\h\ . 'J"he satisfaction comes from the revela- tion of feeling givt'ii hv the ridationship of parts. The reason of this niiiMptalled .skill proceeds, doiihtless, from two causes : their gri-at love of the liiinian form, amounting almost, if not (piile. to A\-oishi|> : and their o[)portiinit\" of ol)serving the nude person Mhile it was in action. Tliev wore hroiighl up in schools M'here the human form was an ohject-lesson in all their studies. 'Iheir g\iiinastic exercises were taken A\heii divested of all clolhing. and it heeame the aspiration of the artist to lix in im[ierisl[al)h' foi-m the relation '.m; that the different parts of the jk rson sustained to i-aeh other wlien in free exereisi-. AtU'ni[ils have recently heen made to aei-oniplish llie same end hy i.li()l()-ra[ih\ , and with some degree of success: hut the ivsull eonies far sliort of that which the experieneed eye of the Greek, tliat eye which had been trained h)r a thousand years, eoukl perceive, and which Greek skill could reproduce. Great possibilities of, and strong tendencies toward, accurate ol)serva- tion were transmitted from generation to generation, increashig in excellence by the contiibutioiis from the im[)rovements developed in each succeeding age. untd the Greek of the Phidian period not only felt a hitherto nnkuown enthusiasm for beauty of form, but he had eves that could see liner ivlationshi[is than had ever been previously discovi'red. This high revelation in art, w hich reache(I its climax in the Phidian period, was not due ah.ne to the skdl of the artist. The (ireeks were at that time the most beautiful people, both in form and movement, that have ever existed. The systemaiic physical culture bv which thev had been educated through a perioil of many hundrcls ..f years, had cultivated their persons to stand and move in exact obedience to the laws of the lU'hitiniixh'iji nf j„irts. For a model, the artist had perj'ection in the forms of men and women aronnd him. Tlie exercises in this foiirlli (li\isi()n aie for iIib partienlar pnrpose of edncating and ilcxclopinL;- the re- hitionship of the (hffci'cnt parts of the jihysical person. While tliere is some value in moving a part 1)V itself, the essential benefit to he empliasi/.e(l comes from moving it in ichilion to other parts. We mnst now give some attentioii to THK ]'HVSIOL()(;V OF THIS ]JKLAT10>;SI1I1'. Tlie most eminent physiologist of this century lias said: " Xow, it is ])lain that lliis grouping of the muscular movements aiises out of its felt eonforniit\- to the end in view, and that it is regulated hv the guiding sensations which indii-ate to us the j)i'ogression and halance of the hodN." I>eisarte also, has said manv i\e\\\ good, true and valuable things in statements eoneeiiiing laws of unit\- in art. His criterion of unity, \\hieli lie calls the law of ojiposition. is true, and it is a helpful gtiidi' in tlu' study of this subject. The different parts of ilie body aid each other in the attainment of any desired end. Furtlu'iniore. it is plain that, for economic pui'jioses. tlie parts alwavs move in opposite directions. Wlim the uriu lisus the lu-ad inclines lowiird il : wlicii ilic arm moves toward the ri^ht the head moves towaul ilie h'fl, and vice versa. When one arm moves toward the left the other moves towaid tlie right, and rice verm, except when both ai'ms are nsed as one : also the left leg opposes in attitnde and movement the opposite leg, the left arm, and the head. This law is eqnallv applicable to all the other jiaits not lu'ie nana (K It is manilested in every person, in tlie ratio of the grace of his move- ments. In the awkward person this hiw is violated, and the violation is the secret of his awkwardness. In Greek statnary obedience to this law is perfect. The reason is not in the intention of the scnlptor, for there is no evidence that the (rieeks knew this as a law of natnn-. It appeals in tlieii- art, because they represented persons as they saw lliem. and tlien- phvsieal edneation liad deveh)i)ed a race possessing ideal forms. The judgment can never express tliis nnily l)y any conscious dictation, for unity of movement proceeds from feeling. There is a naluial tendent'y in the physical system toward hainiony of movement and posture. It is our aim to educate this tendency. Unity secnreil by ol)edience to the law of opposition is not an invention of art, Ijut a physiological method 90 of iKittiie for tlic attaiiiiiu'iit of facility iu accoiii- jilishiiig- desired ends. We Avill now in(jiiire deiiiiitely wliat the pliysiologi- eal laws are wliieh induee tliis liarni(in\. First, — MUSCULAR SENSE TO THE P:NI) OF ^rAINTAINING ]:(.)riLrr.i;irM. It is a o-reat altaiinneiil in physical culture when a child has leariic(l to stand alone. lie (h)es not learn to stand h\' nu'ans of what may strictly l)e called knowledge. His desire; to stand is ])syehoh)oicai, and so is his detenninalion : hut the method of success is physiological, foi' it is uniscular sense. The child has sufficient strength to stand some tinu' hefore lie succeeds in doing so. His great dithculty consists iu maintaining his e(iuilil)iaum. and it takes time for the nuiscular sense to suflicicPitly dexelop to hecouie an exciting cause of muscular contiaction in a way to throw' out this or that f(»ot ueeessary to balance the l)od\' around its centre of gra\'ily. At last he stands, though he knows not how. foi- the nuiscular sense lias guided the coutrai-tion of the different g'roups of nuis(des iu such opposition to each other as estal)lishes l^erfect equipoise. 100 Next. - TIu' cliild will walk. Tliis is an added task, in Avhicli 111' will luccl I lie same diriiculty that lirst stood ill the way of his heiii^' al)le to stand. Finally the iimscular sense becomes sufhciently developeil to cause the ditferent gi'oups of nuiscles to contract in a iiiaiiiu-r to sustain the hody in an erect jiosition, in spite of ehaiiL;iiiL;' its centre of L;ia\it\- A\itli each added step. In process of time the arm reiidei'S assistance by swinging ^\■itll tlie opjxisite leg. From this beginning, devcdopmeiit slioukl go on until all the groups of musides in the human system obey the uiii\('rsal law. Then, and not till then, does tiie body become literally the servant of the soul, obeying its mandates through a law of its own structure, A\ithont reipiii'ing the interference of care and judgment. Second, — STIMILATION ItECElVKI) HY OPrOSFNG MUSCLES THROrCJH IIESISTANCK. When a group of nuistdes is exercised, its tendency is to move the bones, to which the several nuiscles are attached, from tlieir position. It would succeed in doing so if another group did not instantly contract to mi prevent. Tlif lallcr l;i-(iU|> of muscles is stimulated by the inipulse of iiioiiou iniparlcil 1)\- tlie former group to tliat 2)art of the osseous system lo w liieh the latter is attached. Take a muscle from tlit^ hody of an iiiiimal let-entlv killed, and fasten one end to the side of a \\all, allow- ing the other end to hang free, ;vp[)ly stimuli and it will shorten somewhat : then attach a given Aveight to the free end and it M'ill l)e seen that again the nniscle immediately shoi-tens. Jn the living Ixidy the nerves stimulate the nniscles. causing them to contiact. While that is the main cause of nuiscular contraction, there is anothei', though less positivt; cause, viz., the resistance of the action of one group of muscles to another group, which acts upon the same ])rinciple as that shown in the illustration of fastening a weight to a lil)erated mtiscle. It is not that one group of nniscles is atta(die(l to another and o])posing group, Init t\\'o opposing groups are attached hy means of tendons to tht' same bone , therefore, the shortening (»f muscles on the one side, which tends to move the bone, causes the op[)osing group to conti'act, and there! )y movt's the opposing member in an op]K)site direction. A third cause of opposite movements which result in harmom- of action, is the 102 NKLtvors sv.Mi'ATiiv WHICH Kxisrs rniiorcuHmT ALL l'AKT8 OF THE SVSTKM. Figuratively speaking, there is a watchfulness on the part of the nerves, for the purpose of discovering the need of action, and a readiness lo respond to ever}- snch call. The nerves not only furnish the body with power to act. hut they exercise a care in preventing any unnecessary expenditure of force. :Much more work can he accomplished by the body, and wdth less exhaustion, if the parts work harmoniously. The tendency of the nervous system is to cause the body to accomplish the most with a given degree of streno-th; also to preserve the body from unnecessary friction. FURTHER DIRECTIONS FOR FRACTISIXG EXERCISES IN FOURTH DIVISION. That the different parts of the person may move in a manner to obey the law of opposition, which secures harmony, the individual sliould stand elastieally, in a buoyant and expectant attitude, for the slightest re- sistance on his part, through indifference or lack of concentration, will prevent proper muscular response \m ill tho diiffreiit agents. I>ut it lie stands in this expectant condition, and moves the aims in the ^vay described, it will be but a short time before lie will notice that the head begins to move sbghtly in an opposite direction from that in wliicli his arm is moving. .Vfter sufficient practice, other parts of the body will also respond in undulations A\liieh describe beautifnl mrves. The general effect upon all })arts of the body is to cause an expression of sympathetic life in beautiful repose. There is a poetic beauty in the movements of this fourth division, which is very manifest when a number of persons take the exercises together, "\Aith a musical accompaniment. MUSCLES INVOLVKD. I shall not attempt to name the muscles employed in these exercises, for it is not the purpose of the exer- cises of this division to develop special muscles, but to give the movements of all museles a harmonious rela- tionship. This much may l)e said, ho\\■e^■er. that the movements of the fourth division tend to give fulness and roundness to all parts of the form, Cxspecially to the neck, chest, and arms. 104 SUGGESTIONS FOR SECuniya hkaltii a^d loxgevity A WORK on physical rultuiv should treat upon what may properly he termed the hahitual eoii- iluet of life re,i;;irdiii^- health. Health IS .levelope tlie Icoitunatc fniit of endeavor. .Vs we iH'gin lo reahze our delieieueies, the nuudi discussed law of heredity looms darkly before ns ; sometimes to the extent of shutting out courage and liope. Tlie nioic d('S[)onding temperaments hunt up the weaknesses of their ancestors and build mountains in their pathway of piogress. 'llicic aie Ln\s of heredity, and we shoidd study tlieni and stand in awe of them lest we organize tlie penalties of violated laws into the ])hysical structui'e of generations to come. Bat while we study and pi'actise obcdieuci-, for the sake of generations yet unborn, for ourselves we should look, not back'ward to the grapes that set our fatliers" teeth on edge, but to the possibilities with which we are endowed. If one lioiii w ith a very moderate degree of robust tendency sliould begin in vouth to obey the laws of health wisely and persistently he would, when reaeli- nig middle life, be much stronger than the a \ (.'rage of those born with good constitutions. Many of th()S(! who, by their Herculean laliors, have written their names the most indelibU on the records 100 f • H.l Innr ^^HMv unl...l f-.r feebleness (hiving chiltlli"" .M.llive, disohey us .M.l .lie. UeaUh ;;„„. pnee ..f eo„stu„t ohedieMee, and is xvi.hiu the reaeli <>f the iiiajorily- Fv.n- hn,ua„ l.ein,' has descended fn,m tw.. distinet li„es,.f um-es.n-. .he h.....a.. a,„l the Divine Uhe humau li..e is h... .he .• Id..." .l-'-^l' «■'■"■'' '!■« 1 . ii,,. riiisf Tlif cause lies race is lu.viH.tualr.l, not tlu cu. . . 1 r, • . ii li,.v; 111 ilio Divine deeper .ha., h.,...a.. l..-.v.h.> . .. I"- „,,„,„. W, a... .he eh.hhe,, ..f .he .uee ; .... .h.s .side eo,„es U...i...t."... <-'"^ "' •'--»'^- '""^';"'' '° .,„,ie,da,- .-eaknesses. We a,e als., ,1 iM.e.. of G„d:... ..hat side lies h.'..l.h.s..e..:4.h M....Sev.ty. ,(. i„ i....kh., ..,. ti- -'-^'-' ^"-""- '''" ":'f .,.al<.,ess a„.l .liseas,. .... .he h,„..a.. shh. .allv « dh ,„ .„„, will. p,.,seve,-a.,.,. a,.,l «is,l,.,„ •■.. v..,.- ,,lat'io„ ... .1..- rnive,.al. .!..■ l..r...i.e- .hi.-h .^.ves f ii' tar a ), aged one hundreil and twenty-four. •• I saw him aftrr sunset of a cold cvrning in Deceml'er at the age of aljoul one lnui(h-e:t day. lie was eighty years of age the list time he })erfonned this journey. .Vt that lime this was thought an extraordinai-y day's journe\' for a horse. The stage-coaches i('(|uired the greater part of two days. Col. Atkinson with a strong liorse and a very light sulky, once aceomplishe(l it in ;i day. lie set out early in tlu- uu.rning, a.ul b.torc he rea.-luMl (hvenland overtook Metlin, and inquired where he ^vas bound. Metlin answered, to r>osto)u Atkinson asked if he ever expeeted to reach there, and d.ov. on. Atkinson stopped at Greenhmd, and Metlin passed him; they alternately passed eaeh other at every stage on the road, a.ul crossed Cliarlestown ferry in the same boat before sunset. uThe Hon. M.S. Watkins of Glamorganshire, visited Lon.lon at the age of one hiuidied and ten, the last year of her life, to witness one of the per- formances of Mrs. Sid.lons. She ascended the many flights of steps, which lead to the whispering dome of^St. Panl's. The last forty years of her life, Mrs. W is said to have lived exclusively o.i potatoes." ..Thomas Parr, of Shropshire (England), died in 1636 acn-d one h.md.vd a,.d tifty-tu-o years and nine ,,,„„hs: He was twice marrie.! : the lirst time at eiohtv, the second time at one Imndred and twenty yelirs; he had offspru.g by e;u h mairiage." .Henrv Jenki.is of Yorkshin-. K..glan.k liv.d to be eight seo;. and nine, or one hu.M.vd an.l sixtv-mne vears of age." .l...H.r Za.te.i. near Temesvar, in Unnga.y, died - l-->4 it the aiHi that orc-at longevity Avas Lis inheritance from his parents; for his father died at the age of sixty-nine and his mother died when she was about thirtv vears old. Some sav, - I do not wish to live to be old." They mean by it, they do not wish to live n.any years after beeoming enfeebled with age. The persons who at- tained sueh verv great age did not live after they were especially enfeebled. Feebleness does not neces- sarilv belong to age. Us presence depends upon the life ihe old person has led. It appears fron. aeeounts given of many persons who have lived to sueh ad- vanced periods that they continued possessed of the powers of enjoyment up to the very last. CI.IMATH. Climate sho.dd be eonsi.lered as one of the condi- tions of h.alth and longevity. There is no doubt that climate exerts an intluenec upon Ihe health, and that some chmates are more favorable to health and longevitv than are others. As a rule people who 115 live ill a imld climate live to a greater age and are larger and stronger than tliose "who live in ex- tremely cold regions. Extreme cliniati-s. cither hot or cold, are not thoui-lit to he the nicst cono-enial to health and strength. Tlidse li\ing in extremely northern regions do not grow to nearly the size of the natives of more mild climates. The same criterion :-an hardly he applied to the hot climate; for the natives of the latter giow- lo full size and freqtu'iitly live to a great age. The tempei'ate zone, however, is considci'cd most favorahle to tlie highest develop- meid of mind and body : yi't history proves that this is iai' from lieiiig a nde w itliout an exception. One shotdd study the climate in ^liich he resides, and properly relate Idmself to its demands in his diet, clothing, exercise and dwelling. Man can so lit himself to nearly all climates as to live healthfully in them. The climate of New England has received much criticism for ht'ing so condncive to catarrh, consump- lion and pneumonia. I)Ut A\e nnist remend)er that when the natives of the Atlantic coast were dis- covered by the wliite race, tliese diseases Avere unknown here. It was not because of anything in the constitution of the >»oith American Indian that indemnified him against tliese diseases ; for since lie 1 n; has l)ee()me - parlially civili/A-d "' liis g-ivatest foe is found to be consumption. Tt is l)a(l food, diink, clotliin'4, liouses and lial.its lliat reiulei- ilie climate in tins pail of ilu' country unkind. In cnunicrating the conditions of health Ave Avill mention, hrst PEOPER YENTl LATIOX. When thi' air has been breathed it becomes not only uninvio-orating-, but deadly in its eifects. Oni- houses, as a general rule, are so constructed thai either they fail to protect the inmates from the cold, chillin-- currents of air, or allow no fresh air to pass tlnou-h thi; rooms. In either case health is impaircil and life endangered. Allowing a cold current of air to continue blowing upon any part of the person is liable to produce a congestion which will result in a form of disease that is in accordance witli the natur.- of the part and the temperament and tcndcny opi'iiiiiL;- ilic ^\■in(lo\\' a yreat dual of luat is lost from tlie room, llicrefore there is added expense of fuel; also a sudden sticam of eold air must fall upon some jiail of the room, so tliat one sittinjx near tlu^ window feels the damao-iu"' chill, and those farJiei' away reeeive it u[)on the lowei' exticmi- ties, eliilliuL;' ilicm and drixiuL;" too mnrh blood to the liead, already oi)[)ressedia ink washing, stej) by step, into the sharp, bold di'tiuitii.n of a desolate harbor scene. \\'e lia\f marked every dash of color which the great raiiiter. in His beiievo- lenee, vouchsafed us; and now the eni[inrpled Imes, clear, unmistakable: the spicading lake, the llickeiing yellow, peering at all these pool- wri'tches! ]-".very- where siipeilat i\e lustre and unspeakable glory."' Let us be careful how we exclude this frieml from our ]i<')uses or his kind lavs from our l)odies. 121 JJATHING. Tlie cliief office of iLc skin is not to cover tlu' Lodw 1'he skill is ;iii orLi'au iii\(>l\iiio- most important func- tions. Jt tiiust eliminate many onnccs of effete matter from the body daily, or much disease-ensfenderins" material is left in the l)lood, and the Innq-s and other organs are overtaxed in .uKliiig to their own dmies the A\()rk A\"hicli should lie })ei foinuMl 1)\' tlie skin. The poivs of tlie skin, throuqli ^liicli should escape so milch of the impttiities of the hod\. tiiMpiently heconie (doL^^i'd. .\t oilier times they become too active, and an nnnatnral amount of peispiration takes place. ]*roper bathiiiLT A\ill previ'id both of these dillicul- ties, by cleansing the jiores and kee[>ing them free, and by giving to tlieiii due tone to snstain their coiitiaetile power. It is (Urticuli to prescribe any exact rules for l)ailiiiiL;-; theiid'ore ^\•e Avill suggest a few general directions. Do not take a ])lunge bath either hot or cold Axithiii two hours ot' a meal. Xe\-er allow a chill after bathing. Jf a chill Jollow a bath, injury has been doiu\ The laws of health retpiire that one should bathe 122 (liiily. Tlic Iviiid of lialli depeiuls iniuli iipou the ^viK'i-al coiiditiDii (if llic person. A ft'W ail' beiu'titcd by a }iluiig-e into cold water, but tlu'v are jjersoiis of great vital resources. A spouoc l)ath, taken as ra[)idly as ])Ossible, followed by (juiekly w ipiny;' the person ^\■ith one towel, then a severe iuI)l)inL;- with a fresli towel, is the safest and, (ii'diiiarily, the best form of bath. Moii' than one towel shdidd always be used, or a sullieient glow of the skin ^\ilI not be oljiaiiied. TIME FOK J5ATII1XG. The best time for bathing is inimeiHately on rising, the next best is at tlie time of retiring. l*'or invalids, eleven o'ehu-k in ilie fort'iKKHi is the In-st time. EXEIJCISE. M-iri:X AND TTOW MT'Cir. The exercises descriljed in this work should be taken in their consecutive order, for one division of exercises prepares the body for tlie following division. One division assists all tlie others in producing the proper physiological eifeet, and therefore they should all be taken in their logical order, not a part of them at one time and the icmaiiiiler at some future time. 123 THE MOST FITT1N(; TIME AT WHICH TO TAKE TJ1I-: EXERCISES. A liealthy person eaii lake llu'iii A\ilh heiietit le^ardless f)f tlie nearness to nieal-tiinc : l)ut tliose in delicate health sliould take some care not to exereise within from one-half hour to an liour of their meals. THE NUMBER OK TIMKS IX THK 1>AV A I'KRSON SHOULD TAKE TIIK EXERCISES. The exact nund)er of times a pei'son should gx) through tlie exercises during the day cannot he made an nnvaryiuo- }ule heeause there are so maiiv thiiiys to he tala-ii into consideration in eaeli iiidividu;d case. A person who is in reasonably good health, and is taking no other exercise, should take the exercises cai'efuUy six times a day. Tliose who are exercising ill othei- ways may take them twice a day. Kvery one slmuld take them on ii'tiiiug at niuhl, no ni;itlci- how fatigtied, for the purpose of e(|Uali/.iiig the circulation previous to sleeping. If one goes to sleep after pur- suing some line of work, eithei- ])hysieal or mental, the blood c(»ntinues to ciiiulaie unequally through 124 the syslfiu, ilius |)iv\eiiliiig- sk'c|i I'loni giving eiilire recuperatiou. THE NUMBER OF TloUKS OF SLEEP ItEQUIKED. It is inipossiLk' to ]iiesenl)o ;i rule t'oi- llu- number of lioiirs oiit of every tweiiiy-i'our lliat one should sleep. Persons of some temperaments recjuiic niore sleep lluin persons of other t eni[)er,inients. 'llu' slow, bilious temperament does not admit of as ra})id recu- peration as is Avrought in one of sanguine temperament. Then again, at one jieriod of life a i)erson needs more sleep than at another }:eiio(L Children and aged people need more sleep tlian persons in middle life. Again, while following one pursuit an iiidixidual may re(]uii-e more sleep ihan -when following some other. Jeremy 'I"a\lor dedaics that tliree hours of sleep out of every twenty-loui- aic suriicicui. hoid Coke says seven hours are tin' re()uiir(l nunihrr and Si)' ^\ illiam Jones agrees with him. Sir John Sinclair mentions eifht houi's. And so one mi<'ht (luote an endless nundK'r of diffeivnl authorities without coming to any lixe(l rule. Many persons are much Irouhlcd with wakefulness in the night. This may he owing to diffcivnt causes, such as improper nourishnu-nt. insuflicienl nourishment ]2."> or overeating. It nia}' 1)c in consequence of irregular habits in regard to rest, 'ilicn there are some persons wlio arc iiu-apable of sustaining t'xt'rtion for h)ng periods of linu- ; and such aic sometimes wakeful a portion of the night and are obliged to sleep more or less in the daytime. 'J'liey are of elastic but not of enduring tem[)eraments. I'hen, again, some are Avake- t'ul a portion of every night from trying to sleep more than is necessary. John Wesley givi-s in his own experienc-e an inter- esting illustration of this, lie A\ rites "If one desires to know exactly A\hat (piantity of sleep his own situation recjuires, he may \cry easily make the experiment which I math' al)out sixty years ago. I then A\aked about twelvi' or one and lay awake for some time. I readily concluded that this arose from my lying in bed longer than nature reipureil. To be satisfied I procured an alarm A\hich waked me the next morning at seven, nearly an hour earlier than I rose before ; yet I lay awake again at night. The second morning I rose at six. but notwithstanding this J lay awake the second iiight. The third morning I rose at five; but ne\erthclcss 1 hiy awake the third night. The fourth moiinng 1 rose at four (as by the grace of God I have done ever since) and lay awake no more. And I do ntd lie awake, taking the year 126 round, a quarter of an liour together in a month. By the same experiment (^rising earlier and earlier every morning) may every one find how much sleep he really Avants." Without douht till- rule lits Ih'Iwcl'Ii \'\\v and ei^lit hours, and at or somrwhiMi.' iK'twcen tliese two ex- tremes, each person Mill find his needed amount of sleep. Some persons form the habit of slee[)ing too much, thereby enervating the forces of the system. I Avouid like, howevei', to give a A\ord of caution to parents in reo'ard to treatment of children in this matter. 'J'hc o child never feels like sleeping any more than it needs to. Many cliildren have been wholh" or partially dwarfed by being deprived of sufficient sleep. Let the chiliJ sleep, Jo not wake him. One person's experience is not a rtde for another. Tin-: ISKSI' TIMF, Foi; SLEEP. Tlie best time for sh't-p is between the lioui-s of nine at niij-ht and five in tlie morninof. The rule that .John Wesley gives has a trutli in it woilli considering ; but wc mu.4 take into consideration that .Toliii Wesley had such habitual command of him- self in every way that it was comparatively easy for 1-21 liim to ascertain a rule for liiniself in regard to the amount of sleep lie requiied. Jt may be more diirieult for persons \v]n) do not live in sneli a consistent manner to determine llie (juaiility of slee]) tliey need. John Wesley rose at four, and for sixty years enjoyed the glories of murning. Many have written of sunsets, few of sunrises. Witliout doubt the r(>ason is that few writers are in the habit of seeing nature in the early morning. ,Vs indeseribablv beau- tiful as sunset is, it is no more inspiring to the imagination of the poet than are the splendors of sunrise. Then, in addition to the ''beauty of early morn.** there is a physical exhilaration experienced by the early riser eiiiii'ely unknown to those who indulge in the morniiig nap. Xotw ithstaiiding that "early to bed and early to rise"' should be insisted uj)on as the ideal standard, and that, other things being e(pial. life yields more to those who obe}' it, there aic some so uid'oilunalely organized that it is doublful if, under any eiicumstaiiees. the\- could ol)tain their needful sleep before li\c in ihe morning. I have known two childivn who furnished excellent illustrations of the fact that, while most peopU- are Ncry much healthier in follow ing the inle of getting all their sleep between nine it night and lixi- in tlie morning, there are some who nvc wholly unable to do liiS this. Tlu'Sf two cliildifii \\l'1'l' always, dunu^- child- liood, tukU'i- tlif saiiK' iiillui'iiet'S, yet one was awake as eai'h' as live and always aslci'p at se\'eu at nit^lit, wliile the other could not t(o to sleep early nor rise early. The parents tried eAery expiMlient in their [)ower to correct the habit of tlie one ^\ho sle})t late, hut with no success whatever. Feebleness and e\en positive illness followed I'very attempt at changing her habit. V/lien this child grew to womanhood she used every means to create a change in herself in this respect, but with no good results. \\'hile nature has jirovided general rules, let us be careful in the treatment of our children tliat we do not attempt to make what is a general rule apply to everv indi\idual ease. CLOTHING. "We sliall in this place consider the matter of clothing in regaid to temjierature, ha\ing elsewliere spoken of tlie necessity of the freedom it siiould allow in exeicise. I w i>h here to say only a woid in regard to clotliing being so worn as not to hindei- the five? exercise of all the muscles : and ihatworil 1 wish to give to motliers aud to all who have tlie care of small children. The 120 waists of little girls, in many instances, are prevented from developing lo tlu'ir lull size by liaving the clothing- so close as to he termed '•' a good lit." Nature always does the best she can under the eireumstances. The lungs need free play for respiration, and nature makes givat efforts to secure it for them when they are in an}- way restrained. If there is the slightest restraint from the clothing being too close, the waist of the body will shrink from filling the waist of the garment that it may have full freedom to expand duiing inspiration. In making the Avaist of the garment eare should be taken that room be left between the body and the garment for the utmost expansion of the Ijody without the slight- est restraint from the garment. While the dress is being iitted tlie I'liild is (juiet, and the Ijreathing reposeful, but it must be remembered that when the child runs and plays, wliieh is its right and necessary privilege, the respiration is greatly increased. So much is it increased that, though the garment is perfectly free while the ehild is in repose, it requires t■\^■o inches more in tlie cireumfercnce of the waist for the added action of the lungs caused by vigorous exercise. Another way in A\hieh the child is some- times injured is by the bad fashion of wearing too long clothing in earl}- childhood. Whatever may.be said in l;JO favor or against the long skirts ^vorn l)y women, and liowever tyrainionsly custom exerts her power in restraining- ihe frenloni of healthy exercise in ihe adult, a mother should, in spite of Fashion, provide for the health of ilie little child for which she stands responsible. About once in so many yeai-s it becomes the fashior. to bestow the long skirt upon children. Tlicn the fashion changes and the skirt extends no lower than the knees, wliich is its proper limit. Is it necessary that intelhgent mothers should yield to the long skirt fashion, and thereby burden their little ones in a way that will prcvt'nt development of strength aiul grace? :Mothers should think of wdiat the law of God demands in the care of their chihhcn, and be sure thev vield to the demand of fashion oidy so far as is consistent with the laws of nature. Motliers intend no wrong to theii' cliildren in tliese respects, but tliey do not oive sullicieut thought to the subject. There are many mothers who would not for thi-ir lives violate one of the laws God wrote u[ion tabU-ts of stone, wlio, tlnough inexcusal)le ignorance and thonglit- lessness, violate the laws lie has written in the consti- tution of their children. One never knows what life aiul iiealth extinguishing machines fashion may invent and impose upon society at any time. Our only safe- 131 oiKvi'l in this respect is tlie knowledge and application (;f science in resisting the freaks of fashion. The legitimate use of clothing Ls to protect the l)ody against sucli degrees of temperatnre as are uncongenial to it.j condition. A snfficient amount of clothing should be worn to prevent too great a loss of heat from the body. The amount of clothing required for this is largely determined by sensation. The best general rule for determining the (]uantity of clothing that should be worn is tlu- amount lecj^uired to secure comfort ; for, generally speaking, tlie 2^omt of comfort is the point of health. There are, however, a few exceptions to this rule. Sensation is not always a safe guide in the matter of clothing, because sensation is modified by use. A person may so accustom liimself to wearing less clothing than licalth recpiires tliat, althongli lie expe- riences some discomfort while foiniing the habit, the sensibilities adapt themselves to liis liabits after a time, and lie feels comfortable, though not pro[)erly pro- tectc(l. If the body loses too much heal the blood is impoverished, the \ilal oigans are weakened, and the system suffers from a dimiiiulioii of power thiough all its parts. Another exception to the infallibility of sensation as a guide is in the case of Mearing too much clothing during the warm season of the year. 132 Bv Avcariiii;- inn niiicli '•lotliiiii;- in uanu AVi'iitlicl or i:i wanii ](>(iiii>, tin- .^kiii Ik'coiiil's wt-akfiicd and morl)i(ll\" sfusi'iiw to cool aii. Tlic skin is not only weakened bv too inudi clotliin"-, l)nl tlic energy of the small arteries tliat su[i[ily tlie skin sulTcrs a loss of tone in till- nmsciilar eoaling with whidi llu'\' are lined, and therefore they fail to convey the hinod to ilie surface of the hodv whenever the tenipei'aturt' is lowered even iu a sntall degree, and a chill and a cold are the conse([iiences. If one concludes he is wearing too nnieh clotliing lie should leave it off very gra(hially, and commence to do so during llie hottest weather, and should talcc great pains, nmining and evening, to bathe in tepid or cold water, and lub the person with eitlier a flesh brusli or coarse towels. One sliould always take off all his clothing at nighl and e\pi>si' the enlire person to the air in tin; room: but the inom should exhibit the mercury at not less than sixty-live degrees, unless tlie individual is healthy and used to such exposure. The skin needs to come in contact with fresh air dailv. One shoidd never wear a garment at night tliat has been worn during the day. Litth' cliildreu >hoidd be protected fiom tlie temperatun' that is near the lloor which i> always cooler than the air llrat is hiuher u[i in the room. 1 liave tound the i;;:; temperature in a room \vliere ilie ceiling- was only nine feet liiyli, lo v:ny fuiij- degrees between ceiling and floor. This, of course, was in the coldest weather in the winter, for such a difference conkl not exist in the summer season. The mercury stood at eighty near the ceiling and at foity ne.ir the floor. Adults were comfortal)le, seated in the i-ooni with good winter garments on. But what Mas tlie condition of little eiLildren who Avere })laving on the floor? Not long since, during a Jamiary morning, the mercury ranging within fifteen degrees ol zero, I called at a friend's -louse where a little one, with naked legs, was jjlaying on the floor. The cliild soon gve^v irritable and the mother wondered at it, saying, "I think the child feels cross during- cold days because the elec- tiicity affects its nerves ; fen- it is a veiy sensitively organi/.ed child, just like its mamma." I took up the child and found its legs so cold that they must have been in pain. In these days, when scientific terms are household words, people fiequeiitly hunt up some veiy obscure and remote cause for disease instead of taking tlie pains to exercise a little common sense in discovering and I'emoving causes that are right at hand and under their control. Indolent minds seek for rules to guide tliem in all 1^4 niattei-s of IhmUIi, l)ut no ailiilraiy nili^s can 1h' given ^vlli^■ll will apply to cveiy t-ase ilial may arise ; many valualtlc suggestions may l)e given, Inil no rule or suggestion slioul7irreit of antiquity iind they Avould lose nothing bv the comparison." They jicAX'r eat any meat. Pausanias has toll us Ihat tlie early Greek athletes ate no meat. .Vfter all has been said that can be said for vegetable diet and against meat, eare and experiment should not be neglected while adopting an exclusively vegetable diet. Xo doubt, in most instanc-es, inilk together A\it]i fruit and giain Mould lender meat entirely un- necessar)'. I'rof. ]\russey, from "whose Aaluable A\drk called, "Plealth, Its Friends and Its Foes," I have liad occasion to make several (quotations, says that some of the Arabs who range the great desert of Sahara are said to ][\l' on milk, and ti> attain a gi-eat age. "■ 'J"he .Vrabs mIio live- in the desert subsist A\liolly on tlie milk of their camels. It is the milk of an animal tliat we call sacred and it causes long life. Those who live on nothino- else Jiave no sickness or diseases, and are particularly favored by lieaven ; but 137 only carry tlic same 2'fop]e off from tlie desert and let them live on bread, Jiu'at, and fruits, they then become subject to every kind of 2)ain and sickness ^\•]l('n tliey are young, and oidy Yiw to the age of two zille and a lialf at Ihc most (al)out one ]iundred years) "while a p-reat mam' die verv Aoun"-, and not one-tenth jiart of the jneii or Momeii live to the age of one zille. Hamet assured Capt. iJiley that it ^^■as Aery common to jind ^Vrabs on different ])arts of tlie desert iiearly tA\'o Imndi-ed years (jld retaining all their facidties." I have knoA\'n several a\1io, on account of veiy weak digestion, left off all kinds of food except bread and milk, and then enjoyed good liealth. I have in mind one at this moment, Avho has confined himself to bread and iiiilk exclusively, or nearly so, for almost forty years, and is noM' living in good health at the age of eighty-seA'en years. Previous to adopting a diet of bread and milk he liad been, for many years in feeble health, and suffered greath' from dys2:)epsia. THE ]MOST ]S'UTKlTJOlS KINDS OF FOOD. Onr next inquirj'- is concennng tlie most nutritious kinds of food found ordinarily upon our tables. The great objections to pastiy may be resolved into two: First, that it is allowed to lake tlie })lace of more nutritious food and tlicix'hy (U'[)ri\t'S tlie system of a siillicient amount of nourislunciit. Second, that pastry induces derangement of tlie stomach and feinientation in the l)h»od. At best Me should eal s{)arinL;l\' of those things that are put upon our tables merely because they are jilcasing to the taste. One (Uight to know sometliing of tlie chemical elements contained in ordinary kinds of food. I will, therefore, give some statements contained in a valuable work written by Dr. Bellows : " The Philosophy of Eating," i)ublished by Honghton, Milflin & Co. ; I hope every student of pliysical culture will peritse this 1»ook. "It is a remarkable fact which shows the importance of comiecting science with practice, that the deterioration in the cpialit}- of the diet in Dundee prison consisted in snl)stitnting molasses for milk: which had lu'cn previously used with oat-meal jiorridge and oal-nieal cakes; molasses l)eing entirelv destitute of nniscle-making material, while milk contains a full proportion of these important materials." From study, observation and experience, I am led to jJace milk first in the lank of the most healthful articles of diet: notw iihstanding tlie fact that so man\' people thiidc it disagrees with them. Never take milk cold and never take it Ijctween meals, 1:59 ;ui(l, if past experience shows that it causes anv uh[)icasaiit syni[)to]ns coiiimence with a very small quantity and gradually increase it. Also eat liuit with milk. Wheat unbolted is the most nutritious of o-i>ains. Beef and lamh are the hcaltliicst and most Jiulritious of the meats. Taking everything into considei'ation, it is better to have meat cooked " medium "" than " rare." When we say wheat unbolted makes the most healthy and nourishing bi'ead, we do not nu'aii the article that is usually found iiiuler tlu' name of "graham." Tiiis Mas originall}- unlxdtcd Mhcai. and was so intended by the reformer from whom it took its name, but there is so much adulteration of this article that it is bcltci' to purchase' the wheat and have it ground to order. lircad and liiscuit should be nuu-h better l)akcd than they usually are in this eountrv. The Englisli bake their bread much }nore than we do here, ond that is one I't'asoii \\li\- d\sj)epsia is less common in England. .\gain there should be no "shortening" whatever put into the mixture: for any fat cooked with meal or tloui- renders them more or less indigestible. ()iie might ask- wli\- butler cooked in the bread is not as healthy as when spread upon the bread after it is cooked. Nature does not alwavs gi-atify our cnriosilv by giving us the why. In ]4i) clieinistr\' mc l-uu know little of the why. Imt must content ourselves with knowing what uml how. Some people cannot eat fat meat of any kind ; such may indulge freely in butter or cream. Of all the oily substances cream is the healthiest, ^^'i^llout doubt it miL;hi often take the place of cod liver oil with benefit to lilt' c'onsumplive patient. ()f the vegetables, potatoes are the healthiest. "In lS4(> some of llie ])risoiiers in the (Jiasgow hridewell were eoulined to a slriel diet of potatoes; two pounds at breakfast, three pounds at dinner, one pound at supper, all boiled. At the beginning of the experiment eight were in good health, and two in indifferent health : at the end, the eight continued in good health and the two who had Ikhmi in indifferent health had improNed. 'i'heii' was an average gain of neaily three pounds and a half in the weight of the prisoners. All e\[)ressed themseht's (piiie satisfied with this diet, and legretted the change back to the ordinary diet."" Fruit should Ijc eaten freely at nieal-tinu', never between meals. Apples are the best kind of fruit and onin;tity of pood necessaiiy. Another nnich discussed ])rinciple in diet is ([uantity. Here again one nnist not attempt to Ik- too exact, foi- no one is able 1)\- any scieiitihc caleulation to determine just how nnich food is ]'ey Mhich she regulates the quantity to some extent through the appetite. Appetite is by no means an iid'allible guide, either in quantity or kind. It has been said ''one had better •eat too little than too much.'" '.i'he reverse of this is true. Let a person be stire of eating enougii. This adviee, however, applies more particularly to persons 14i of nervous tendencies than to persons of vital liabits. The nervous, anxious person seldom eats as much as is o-ood for him, ^liile the person of more vital tenden- cies is liable, under favorable conditions, to eat too much. Again, tlic (^ii;nitity of food should be regu- lated somewhat according to the amount of exercise taken. NIBIBER OF MEALS TO Bi: TAKEN IX A DAY. The Germans at one period were in the habit of eating five good meals in a day. Tlie North American Indian flourished on one when it was inconvenient to obtain more. A majority of people require three meals. Some pei-sons, however, do much Ivttt-r with two meals a day. Let each person study his own needs. FLAVOR OF FOOD. A word shouLl be saipy- making sensations and emotions, yet, upon a moment".s thought, all will acknowledge that it is water and water only that allays the parching cry of the body Ho for moist II re. We "will [)ause to say l)ut a "'vovd cone crni 111;- the mixlure of any foiiii of aler.lKjlic spirits witli the water. 'I'd say nothing of tlie danger of inereasiiig the ]ial)it, and thereby entailing upon one's self all those evil consequences with v»hieh every one is theoretic-ally accjuainted, the spirit taken regnlaily in small (piantities preserves tissue whieli retains dead materials in the place of new and fi'es'i elements. Chocolate and cocoa are harmless mixtures, and are about the only haindess elements that are fashionably used in beverages. Tea is less liainiful than coffee. Coffee is an excellent medicine, especially as an antidote for several })oisons, because coffee itself is a poison. 'J'he suffering that comes from this medicine when used as a beveiage cannot be estimated. Some preparations from wheat have been recently iidroduced that are not onlv harmless but veiy heneticial if used with meals. I would specially mention a preparation by Prof. John W. Clark. This prejiaration contains a large per cent of vitalized hy[)Ophosphites, whicii nourish the brain nerves and bones. I hope the time is not far distaiU when this new ])]'eparation fidui ^lieat will so tar take the place ol' the coffee bean that the sales of the latter A\ill be con lined to the physicians' ord(>rs. 140 Coiisidt'i- how iinicU lietter it is to iioiiiisli l)iaiiis th;ui to stimulate and tliereby wt-akcii tliciii. Cold (Irink slionld never be taken witli meals; nor within halt' an liour before nor in h'ss tlian an hour after eating. The gastric juice ceases to How when the temperature of the stomach is ludow 98 degrees Fahrenheit, 'i'his lias ])een demonstrated in stomachs laid bare b\- a Avonnd. Milk niav be drunk by some i)eo[)le with great bene- lit, but it is b)()(k therefore the best nielhod of taking it is in the form of " bread and milk:" for the saliva needs to mix with it before it enters the stomaidi. QUANTITY OF DRINK. According to the latest and most satisfactory- experi- ments made in CJermany and dsi'w here, it is veiy evident that but few peoi)h' drink as great a (piantity of water as the body requires. A few years ago a theory was started that it was not best to drink during meals, l)ecause the water would dilute the gastiie juiee. rendering it too weak for digestive ])uri)Oses. The stomach takes care of that matter. If tliere is more water in the stomacli than its functions riMpiire, it at once dis[)oses of it. The tlanger and harm that comes from driidving at 147 meal-times, is caused liy improper kinds ov imprnper temperature of diink. The exaet temperature that nature requiies lla- chink lo 1k' is 98 degrees Falireu- lieit. Yew ])ersons take it at tliat leinjx'iatuie hei-ause it tastes insipid to tliciii. Some, e\i'U dcckirc tla'V cannot retain warm Mater upon the stomach. 'Jliis but i)i(>\es tliat they liave abused their stomaelis and reiide'cd tliem morljid. 'ilie milk piovidcd 1)\- nature for the utJurLshment of the inhmt is at exactly the prescribed temperature. As an innnediate tonic, or for any other nu'dicinal puiposc, Avatci- may be administered as hot as the month can bcai- it, but as a beverage, 98 degrees is the only temperature Avhich exactly meets nature's re([uiiements. USES Ol" MEDICINE. We have little to say undci- this head, but leave it to each person's family j)iiysiciaii to prcsciibe accord- ing to the ne('(|s of his patient. 'l"he word tiial is most needed is that w hii-li Mill prevent a person from taking medicine when it is not called for by symptoms of disease. One theory in regard to medicine is clearly estab- lished, and that is that a medicine that will help the sick will injure the well. 148 TOBACl'O. Tilt' use of loluicco is one ol tlie crviii^' evils of our time. Till' desio-u of this work will not allow space for a piojier consideration of tlie subject: therefore I earnestly pray every reader to peruse '■ The Tobaeeo Problem," by Meta Lander. It is a book that should be in everv vonng- man's hands. There is no more a})propriate i^ift for birthday or Christmas. Who- ever heljis others to lead the book will perform an act of real missionary Avork. Ili:AI/niV ATTITUDKS OF THE MIND. Different states of mind affect the health of the body so much that a few words under this head may be helpful in obtaining' and maintaiiiiuL;' a hi^h degree of health. Some persons inherit sucdi a sti-ong- ten- dency towards health that they almost seem to be predestined to live healthfulh' through a long life. Witli a large numl)er of peisons the ojiposite is true, and health with theiii is the result of i-onstant and even heroic endea\(ir. 'i'he lirst healthy attitude of tlie mind that 1 will mention is an heroic resolve to be well. 'J'his state of mind, if habitual, reacts power- fully upon the bod\-, securing the first requisite of 14!t health. For iUustratioii we liave tlic case of the young- soldier, who. after being severely Avounded, was told in reply to the qnestions he asked concerning his chances for recovery, iliat he had about one chance in a liundred. lie (piic-kly answered - I will take that one.*' The fact that he felt, without (juestion, that be could take whicli of the one hundred chances he chose, and that it was choice on li'ix ywri and not accident, that was furnished him, made the surgeon feel sure of the young man's recovery, although the sjmiptoms Avere ninety-nine against to one toi' him. The man recovered speedily. I>ut how would it liave been had he stopped to l)alance in his mind the oiMs against him. Anv experienced physician would say that a different mental attitude on the ])art of the young man would have made death almost certain. Wliat ilie mind contemplateH affects the health of till' 1)ody materially. Some are always tliinking of healtli in all its many splendid uvinifestations. Such will stand a nuich better chance of keeping well, or, if sick, their opportunity for recover}' wnll be A'astly greater. There are motbei's mIio take a very unwise c-ourse in this I'cgarcL and kee[> an unhealthy meiual atmos- phere in their homes contiuuallv bv alwavs holding l.JO the thounrht of sickness before the niinds of their children. The power of a mental concept to realize itself in the physical conditions is very great. I have seen in(li\ ichials j^et ^\•ell w hen there was no apparent canse for their recovery except a ri^lit ninital attitude. 'J'hei'e are certain mental states ^\hich produce health and others that produce disease. Habitual cheerfubiess is the fiiend of physical health, while its opposite is fiuitfid of disease. Prof. Carpentei", in his oreat work on physiology, says, "A cheerful state of feeling seems to be decidedly fa\'or- able to the pei't'ormance of the digestive functions; it piobably exerts a beneficial influence as to both ([uantity and quality on the secretion of the gastric fluid." An habitual ntate of trust acts favorably upon the health of the body. 'Y\\v effect of this allirmative quality on the liealth is not as apparent as is tlie effect of its opposite C'arpi^'nter again says. •■It is a l)revalent and jx'i-haps not an ill-founded opinion that melancholv and jealousv have a tendenev to increase the (piantity and \itiate the (luality of the billarji fluid. Hut it is certain that llie iinlulgeiice of these feelings })roduces a decidedh" nioibilic effect ])y disoi'dering the digestive processes, and tlnis reacts itpon the nervous i.ji system Ly impairing its liealthy niitiitioii." The effects of particular states of mind upon the hody are so marked and so great as to attract the attention and thoughtful investigation of the greatest physiologists and writers on pathology and therapeutics. It is but logical to believe that great cures mav be wrought through certain states of the mind. Xo one disputes tliat di' ease and death have been produced by an effect of the mind upon tlu- body. This is such an interesting subject that I shall be pardoned for quoting at some length, from some of the most lear/icd authorities on tliis subject. William B. Carpenter, M. D., F. ]{. S.. V, G. S., says, "Although there can 1)e no doubt that the habitual state of emotionable sensibilit}- has an impor- tant mfluence upon the general activity and perfection of the nutritive processes, — as is shown l)v the well- nourislied ap[)eai-anc(' usually ('\liil)iicd l)y those avIio are free from mental anxiety as well as bodily ailment, contrasted with the ' lean and hungrv look ' of those wlio are a prey to continual disquietude, — yet it is not often we have the o])portunity of observing a production of the L'haiige in nutrition of any specific part, by strong emotional excitement."' The celebrated j)liysician Carter, in his memoir on '' Hypnotic The7-a[)eutics," reports tlie following case : ir.-2 "•A lady \v1h> was Avati-liin^- lirr child ai play saw a hravy Miiid(«\\- sasli fall upon its hand, lutting- off three of its tin_<;vrs ; and she was so much overcome by fright and distress, as to he unahle to render it any assistance. A suro-eon \\;is speedily ohtained. who, havino- dressed the wounds, turned himself to the mother, whom he found seate(l. moaniuL;- and com- plaininc' of pniii in her hand. On examination, three fiiio-ers, coirespondino- to those injured in the (diild were found lo he swollen and inflamed ; they had ailed nothing- pri(.r to the accident. in four and twenty hours incisions were made into them, and pus was evacuated; sloughs were afterwards discharged and the wounds ultimately healed." Dr. Carpenter de- clares tliat he lias personally verilied this statenu'Ut. Speaking of the power the state of the mind called expectancy has over the hodv Dr. ('ariK>nter says, "It is to such a .state that we ma\ attriliute most if not all tlie cures Avhich have been worke<1 tiirough what is properly termetl the imagination. The cures are real facts however they may he explained.'* A wold of caution may not be amiss here. While wonderful things have sometimes been done through some special action of the mind it is not wise or sound to run into some extreme theory on this subject and discard U-arned physicians. 1.j3 What certain ;5tate.s of mind may he able to aceom- plisli in perpetuating health and restoring those who are ill is be^'ond tlie eonii)i-(diension of the understand- ing, and possibly l)f}oiid ilu' poA\xT of belief. Upon reliable testimon}-, it is affirmed that ever}- one of tlie most fatal diseases have, one time and another yielded to the ])0\\er of special mental concepts and emotions. It is reasonal)lf to Ijclieve tliat the time Mill eoine when the I'elationship of psychology and physiology will be so well understood that healing the l)ody through the inlluence of the mind that is within it, will become one of the mightiest agencies for banish- ing disease hnown to the medical profession. Not that it will take the i)lace of all kiio\\-n remedial methods, but will have its recognized place among them. It is now one of the })rineiples of ihe healing art that is discussed in the nu'dical colleges, and without doubt it will become a snbjeet of increasing interest. " There is no grcit and no small To the soul that niaketh all: And where it eometh, all things are, And it Cometh e\ervwhere." 154 RETURN TO the circulation desk of any University of California Library or to the NORTHERN REGIONAL LIBRARY FACILITY BIdg. 400, Richmond Field Station University of California Richmond, CA 94804-4698 ALL BOOKS MAY BE RECALLED AFTER 7 DAYS 2-month loans may be renewed by calling (415)642-6753 1-year loans may be recharged by bringing books to NRLF Renewals and recharges may be made 4 days prior to due date DUE AS STAMPED BELOW ■lllN 1 9 1990 YD I 1 3^.-^ ^oo UNIVERSITY OF CAUFORNIA LIBRARY