This book :t Hate stamped below IV 'O 1SB The Art of Curative Gymnastics VENUS DE MILO Ghejlrtof Curative Gymnastics BY TELL BERGGREN, M. D. MEMBER OF AMERICAN MEDICAL ASSOCIATION, AMERICAN PHYSICAL EDUCATION ASSOCIATION, THERAPEUTIC GYM- NASTIC SOCIETY OF AMERICA, ETC. LECTURER ON AND TEACHER OF SWEDISH GYMNASTICS, ORTHO- PEDICS, GYMNASTIC NOMENCLATURE AND KINESIOLOGY AT TrfE NORMAL SCHOOL OF PHYSICAL EDUCATION, BATTLE CREEK, MICH. BATTLE CREEK, MICHIGAN THE GOOD HEALTH PUBLISHING COMPANY 1910 COPYRIGHT. 1910. BY TELL BERGGREN, M. D. 801 PREFACE "Health is the greatest wealth." Emerson. THAT the dream of the "father of Swedish gymnastics," Pehr Henrik Ling, has come true to-da}^ the whole world aseeking health, not by nauseating pills and powders, but natural processes of physical upbuilding is encouragingly coincident with the forthcoming centennial celebration in 1912 of the original Royal Gymnastic Institute which he founded in Stockholm, Sweden. Persons gifted with "sanctified common sense " increasingly recognize that there are unchanging principles of health principles that prove themselves century after century. They rise supreme above the medical men of the ex- tremely materialistic type on the one side, whose so-called scientific opinions are at perpetual war, and, on the other, the ethereal mind-cure folk who flop from one rosy-colored cult to another with each new "inspiration. " Still, we can see the comparative value of even such extremes at the present day. But Pehr Hen- rik Ling emphasized the universal truth that within the body within this ' ' tem- ple of the living soul" abides a natural power, implanted by the Great Giver of Health, through the intelligent exercise \vhereof one may grow to physical perfection. What is so freely furnished by this great Giver of Health by way of environ- ment? Air a sky full of it, so to speak; water the earth fairly overflowing with it; sunshine the finest electric treatment in the world. And food? Yes, natural, uncooked food such as fruits and nuts. Indeed, if a man were fortunate enough not to become overcivilized, and lived "next to nature," he might always be happy with his rightful heritage of superb strength. As it happens, how- ever, the race has evolved away from natural pursuits ; has shut itself up in ill- ventilated offices and houses and so text-books have to be written to teach hol- low-chested people how to breathe properly ; how to exercise that the blood may carry its vital forces to every nook of the half-nourished body. It is absurd, even criminal, to think that the delicate, intricate organism of the physical body can be neglected without its degenerating from abounding life into disease and disuse. Would a wide-awake manufacturer allow his steel ma- chinery, which serves him so well financially, to become rusty? Would a sane goldsmith attempt to mend a fragile watch with a hammer? Yet the superior human being, endowed with a soul and spirit, often blindly overlooks the fine functioning of his body and, in consequence, fails to work out his physical sal- vation. That permanent cures are being wrought by rational body upbuilding every disciple of right living declares. But it requires systematic work, alike exhila- rating and strength-giving, and for that reason this book, the outgrowth of years of literally "making men new," may serve as a signpost for those who seek the royal road to physical health and happiness. The author desires particularly to express his obligations to Dr. J. H. Kellogg and his associates at the Battle Creek Sanitarium, for the inspiration and assistance they have given him, not only in the preparation of this book, but also for the opportunity afforded him for the development of this system. He desires, also, to express his gratitude to his teachers in Stockholm, Sweden, who instilled into him that enthusiasm and earnestness so characteristic of all true disciples of the great pioneer, Pehr Henrik Ling. GYMNASTICS AS AN ART Beauty is the divine ideal. All schools of artists are but spelling it out, and every great artist is a flash of God on this dull world of ours. Lyman Abbott. The words of those who have given the subject of personal beauty particular study are best worth atten- tion. In your efforts to make a lovely picture of your- self, you are allied to them as fellow-workers. If it is true that the highest thing they can do is to set be- fore us the true image of the presence of a noble hu- man being, you are even at an advantage. You have, instead of canvas and pigments, the real human being which you are striving to make fine. Francis M. Steele. CONTENTS PART I PA6K INTEODUCTION . '. . 11 CHAPTEE I. Neck Exercises 17 CHAPTER II. Chest Expansion 23 CHAPTEE III. Abdominal Exercises 31 CHAPTER IV. Back Exercises 36 CHAPTER V. Lateral Trunk Exercises 43 CHAPTER VI. Arm Exercises 49 CHAPTER VII. Chair Exercises 57 PART II CORRECTIVE BARBELL AND WAND EXERCISES Fundamental Position 65 Arm Movements 67 Leg Movements 69 Trunk Twistings and Bending* 70 Walking Exercises 72 Running Exercises 72 Jumping Exercises 72 Lessons 1 to 25 73 APPENDIX Brief History of Curative Gymnastics 103 The Influence of Exercise and Mental Attitudes on the Circulation of the Blood . . 117 Introduction THE ART OF CURATIVE GYMNASTICS INTRODUCTION SIMPLE, common sense methods in the art of Manual Therapeutics and Physical Education are now com- ing, more and more, to the front. The search of the enlightened physi- cian, nowadays, is not so much for mys- terious remedies to suppress symptoms of disease, as to find the different causes and their remedies. For generations, most people have al- lowed their bodies to grow into abnor- mal shapes, in that way interfering not only with the circulation but also with all the other vital functions. The scientific teacher of physical edu- cation will be able to accomplish far more by the simple methods set forth in this book, than one-sided specialists, who do not pay due attention to the princi- ples here advocated. The fundamental principles of the Swedish system have been adhered to as being the most practical and scientific system known. Its success is due to in- telligent attention to the laws governing the muscles, nervous system and circula- tion. The great majority of athletes, as well as people of more sedentary habits, are more or less deformed, with collapsed chests, unnaturally curved backs, etc. This is often due to one-sided work, wrong sitting habits, lack of proper ex- ercise, irrational and excessive exercise, wrong dress, as well as wrong mental attitudes. The system of Manual Ther- apeutics here advocated has proven to be the quickest means of correcting this injurious condition, equalizing the cir- culation and relieving disease. Physicians, as well as teachers of phys- ical education, have not in the past given enough attention to the articula- tions of the spinal cord and ribs. It has been left to the Swedish specialists and the osteopaths to actually demonstrate the benefits from such a general "lim- bering up" of the entire organism. All genuine practitioners of the Swedish system will do this as a routine before attempting to build up any particular muscle groups. They have been doing this for nearly one hundred years, al- though the last twenty years have seen the greatest advancement in these lines. Such do not have to resort to any kind of impostures in order to get the confidence and faith of their patients. Their ab- solute honesty and idealistic tendencies will have a far more beneficial influence on the mind of any cultured and intelli- gent patient. The rational combination of manual therapeutics with other branches of physical education massage, hydro- therapy, psychotherapy, dietetics, etc. is by far the best way of getting speedy, as well as permanent results. The author has had unexcelled opportunities to prove this during his long connection with the Battle Creek Sanitarium move- ment and other similar undertakings. An unprejudiced comparison between the results obtained by the specialist of manual therapeutics, who does not pay due attention to other branches of physi- ological remedies and those obtained when these other rational principles are taken into consideration, convinced the author, many years ago, of the great need for a broader education along these lines. He, therefore, hopes that this book will aid in filling such a need and also serve as a handy manual for the busy practitioner as well as the teacher of physical education. The progressive methods illustrated are original to the author. The great benefits derived from this scheme of progression is remarkable; for it com- bines the virtues of the Swedish as well as other rational systems of manual therapeutics. The progression is made gradual, beginning with passive move- ments and adding active ones, both free and resistive, as the patient becomes stronger. When the larger muscle groups of the body are exercised in such a way as to allow a free expansion of the chest, the body will quickly recuperate. The exhilarating effects derived from such exercises will be far greater and more lasting than those derived from lighter and faster movements. The cir- culation will be freer and the strength of the system greatly increased. This 11 12 ' ART OF CURATIVE GYMNASTICS building of a greater strength and vital- ity is the best and quickest way of in- suring health. The lighter and faster movements are also of great value. Dumbbell and club exercises as well as other light calisthen- ics, games, fencing, etc., develop grace and speed. When taken alone, they will not, however, increase the strength nor influence the circulation nearly so much as the slow and more powerful movements. According to La Grange, the flow of blood to a muscle subjected to a moderately heavy strain is more voluminous and prolonged than when it is subjected to a slight strain. It is consequently also better nourished, pro- viding it receives enough rest and relax- ation between the exercises. Relaxation is best induced by means of passive movements and other manipu- lations of the nature described. The mental attitude is of the greatest impor- tance, as it is impossible to relax any muscle group without the aid of the mind. Any unnatural mental strain will tend to tense the voluntary as well as the involuntary muscles, especially if ac- companied by a condition of autointoxi- cation, that great destroyer of the hap- piness and joy of life. A muscle does not need to be fatigued in order to receive the best development. In the words of George Elliot Flint: ' ' In my belief, a large number of feeble contractions will tire a muscle com- pletely and develop it very little ; and, conversely ; a few more powerful con- tractions will develop a muscle greatly, and fatigue it very little." The great advantage of the Swedish system of progression advocated is in the author's opinion due to the combination of passive relaxing movements with heavier exercises. These latter are gen- erally done comparatively slowly, either as resistive or free movements. The re- sistance is gradually made stronger as the patient's strength increases. Sadler has made the interesting ob- servation, that if resistance is offered to a contracting muscle so as to prevent its shortening, a great deal more blood will pass through it than if it is allowed to contract without an opposing force. Eesistive exercises also help to train the individual in placing his body better un- der the influence of his will. He gradu- ally learns to concentrate his energy on the muscles called into action and to in- hibit the other muscles from working, thus allowing them in the meantime to relax. The muscular sense as well as the powers of inhibition and the sense of co-ordination can in this way quickly become educated and influence the moral as well as the mental faculties. The advantages of resistive movements are as follows: (1) Groups of muscles or even indi- vidual muscles can be exercised while the antagonists and other muscles are relaxed. Thus the patient is enabled to concentrate his energy on the muscles in question. (2) Contraction can be brought about very early in muscles which have been considered paralyzed. (3) By graduating the resistance, the patient can be made to do as little or as much work as is desirable in his case. (4) It is possible to draw blood to al- most any part of the body desired, by means of isolation of muscle groups and localization of effort. (5) The patient can by this localiza- tion of effort against resistance save time and accomplish more work of a nature to stimulate and develop. (6) The stimulating effect of the trac- tion applied is one of the main advan- tages. The suggestive element must be reck- oned with in all cases. The stimula- tory effect just mentioned will greatly encourage the patient. He will take an optimistic view of his condition as he realizes his unlimited possibilities for improvement in these lines. Day by day, as these improvements manifest them- selves more and more plainly, he will re- ceive an extra uplift, and will soon be- come far enough advanced to catch the spirit of harmony and light heartedness so characteristic of all true advocates of physical education. Life will become filled with joy and hope beyond measure, and disease for him become a thing of the past, which, however, he now might feel almost thankful for because of the many valuable lessons taught him. PART I. Neck Exercises CHAPTER I NECK EXERCISES ALL rational movements of the neck tend more or less to stim- ulate the vital functions of the whole organism. By a thorough ' ' toning up" of the different muscle groups of the neck, the upper ribs and sternum can be raised and abnormal cervical as well as dorsal curves corrected. The straightening of these curves will also render the course of the blood-vessels to and from the head more direct. By the resulting improvement in the circu- lation obstinate catarrh and other chronic affections of the head have often been cured. By the same means connections be- tween the cervical vertebras are made more supple and the vital functions of the body accelerated. This may be partly due to the stimulation of vital centers situated in this region of the spinal cord. The speedy increase in strength and vitality in people who have given extraordinary attention to neck development makes this theory, in the author's opinion, probable. On the other hand, continued inatten- tion to developing the neck muscles will cause the head to sink forward and in- crease the cervical curve of the spine. The pectoral muscles will become short- ened and the respiratory capacity dimin- ished. These weaknesses and deformities can easily be remedied by a systematic ap- plication of the following exercises, thus rejuvenating the whole organism and causing it to radiate with that super- abundance of life and energy enjoyed only by those who understand how to put themselves in harmony with na- ture's forces. I Rolling of the Head The patient sits and the operator stands behind him. One hand is placed on the forehead, the other below the occiput (Figure 1). The head rests in the hand supporting the neck, which is kept nearly immovable, while the hand on the forehead executes the movement. The hand under the occiput works in opposition to the other, confining the movement almost entirely to the occipito- atlantal joint. II Turning and Bending of the Head With nearly the same grip as before, turn the head from side to side (Figure 2), applying traction upward all the time. The movement chiefly affects the joint between the two topmost vertebra?. This movement can also be done actively by the patient while the operator resists. The head can also with almost the same grip be bent forward and backward and from side to side, first passively, then actively, while the operator resists. The resistance should be very light in the beginning. Figure 3 gives one of the many dif- ferent positions in which these resistive head movements can be given. The head is in this position bent forward and backward (Figure 4) while the operator resists. This is a most excellent exercise to overcome the stooped position so com- mon among al\ classes of people. These movements can be taken with- out an assistant, either as free move- ments or with resistance made by them- selves, or by means of some apparatus. Wrestling and other floor work has often been the means of accomplishing great results. Carrying moderate weights on the head is also of great value. The head can. in the "bridge" position (Figure 5), be rolled forward and backward, as well as from side to side a most excellent exercise for lim- bering up as well as strengthening the neck. Ill Hanging in a Suspension Apparatus For this exercise a strap or sheet is applied around the neck and chin of the patient. A rod is fastened to the appa- ratus at the proper height to allow the patient to grasp it over his head (Fig- ure 6). The patient is pulled up high enough to allow him to reach the floor with the tips of his toes; that is, to be- 17 Neck Exercises. XECK EXERCISES 19 Head twisting. gin with; later, becoming more used to it, he may be sus- p e n d e d alto- gether, first with later, if in fairly good con- dition, without the help of the rod. The patient may at first not be able to hang very long in this position, but gradually the time can be extended. The operator must all the time be ready to let the patient down as soon as he shows signs of becoming fatigued. A hanging apparatus to be regulated by the pa- tient himself can easily be made by means of a sheet folded into double loops and fastened to a rope. This can be attached to the ceiling through a pulley. The rod can be applied as before mentioned and the rope fastened to the foot of the pa- tient in such a' way that by extending the leg the body will be pulled up to the desired height. IV Reclining Neck Exercises In these the patient lies on his back and the operator stands behind him. Figure 7 illustrates a method of stretch- ing the cervical portions of the trapezius and underlying muscles. One hand on the shoulder holds the body down while the other hand forces the head in the 'opposite direction. Head twisting and bending backward Head bending and (b) Stretch the other side in a similar manner. V Extension Direct ex- tension of the neck makes an equal pull on all the vertebrae. With the feet anchored, the force of the pull is in the weakest portion of the spinal column. The pa- tient will usually enjoy a pleasant stim- ulation after relaxation of the extension. The exten- sion should be made with " ) b the greatest possible stead- ff iness, the tension being les- sened very slowly in all cases. Figure 8 shows the po- sition of the operator's hands, one under the chin, the other under the occi- (a) backward _,,* forward. P UI - In this position the head can be rotated, bent and rolled a number of different ways, first pas- sively; later the operator may give slight resistance to suit each individual case. Many of these resistive movements are best given in the prone or lying position, Figures 3, 4 and 9, for instance. Figure 10 illustrates one excellent method of stretching the neck as well as the back. The operator is pulling the feet backward and downward, while the patient relaxes the muscles as much as possible. Chest Expansion EXERCISES FOR CHEST EXPANSION CHAPTER II CHEST EXPANSION THE term chest expansion is ap- plied to certain movements given for the purpose of loosening the chest and developing the respiratory ap- paratus. They are particularly effective in overcoming the chest-bound conditon so common among all classes of people. No teacher of physical education can really succeed without a knowledge of at least the simplest of them. Every gymnastic system should in- volve chest expansion, as the cardinal rule in rational gymnastics should be to keep the head up, the chin in, and the shoulders down and back as much as possible during the execution of each movement. Allan Broman, writing on this sub- ject, says: "Every gymnastic exercise should be done under conditions of full and free breathing. An exercise which does not permit this is bad education- ally, and should be eradicated. ' ' In fact, every gymnastic exercise rightly exe- cuted is a respiratory movement. This is of the greatest importance in medical gymnastics as well as in other branches of physical education. On the respiratory functions are dependent to a greater or lesser extent most vital phe- nomena. Consequently it would be dif- ficult to pay too much attention to this very important procedure. The expansion in natural breathing should principally be at the waist. Nearly the entire trunk wall, as well as the organs within the trunk, should also take part in the movement. That the expansion takes place at the sides and behind, especially in the regions of the lower ribs, as well as in front, is not generally understood. The majority of adults breathe with the upper chest, the lower part of the abdomen, or both. Exclusive chest breathing as well as abdominal breathing is incorrect. The entire trunk wall should participate in the movement. The majority of people seem to be very much confused in re- gard to this most vital phenomenon and the right way of executing it. Their muscular as well as nervous system is generally so unbalanced that they are unable to grasp even the simplest and most fundamental of these principles. People who have not yet been spoiled by the degenerating influence of our mod- ern conventional habits breathe natu- rally in the manner here advocated. Those people, however, who already have been deformed and crippled by habit need the most scientific training. First, the cause of the deformity has to be removed, if possible. The common mode of dress seems to be the most im- portant cause. Next comes the incor- rect sitting habit, lack of such work as will compel the system to take in an extra supply of oxygen, lack of poise in standing, walking, working, playing, etc. The joints between the vertebrae and ribs, as well as between the individual vertebra, must be made more supple, if necessary, by the aid of manual move- ments. The tone of the trunk muscles, espe- cially those of respiration, need to re- ceive a thorough and systematic train- ing; and spinal curvatures, as well as other deformities of the trunk, must be corrected. Breathing exercises are used in several of the Eastern countries India, Thibet, China, etc. as a religious measure, to assist in the balancing of the higher fac- ulties, as well as to harmonize the vital functions of the body. These different forms of breathing exercises, some sim- ple and beneficial, others more or less fantastic and injurious, are generally advocated as an adjunct to other reli- gious customs and practices. The conventional mode of dress in women, with constriction of the waist, is one of the greatest of all factors in the general decadence in physical vigor so apparent among women of the pres- ent day. The natural respiration is in- terfered with, hindering the proper re- 28 THE CONTRAST BETWEEN A CORSET-DEFORMED AND A WELL-DEVELOPED WOMAN (See latter part of page 23 and first pnrt of page 25.) CHEST EXPANSION 25 turn of lymph and venous blood from the parts below the chest. The abdominal as well as the back muscles are in these cases weak, and spinal curvatures are therefore common. Deformities of the liver from tight lacing are also common, and the organs of the abdomen prevented from properly discharging their functions. The pelvic congestion, as well as pres- sure -on these organs, aids powerfully in predisposing to, if not, indeed, actually causing, disease of these organs, with all the disagreeable consequences, not only for the individuals themselves, but also for future generations. The blood in crowding the veins of the internal organs will be prevented from circulating through the nerve centers, as well as the muscles, robbing these organs of that life-giving arterial blood of which they are in such vital need. The Swedish specialists usually begin their treatment with some form of chest ex- pansion, also frequently employing this form of exercise during the course of the treatment for these same reasons. They consider it of the greatest importance that the ribs should be loose enough to allow an easy play of the chest during severe exertions as well as during rest, and even during sleep. In order to accomplish this, the follow- ing methods are by far the most effective. They are progressively arranged to suit the feeble invalid as well as. the healthy and robust individual. The exhilarating effects of these exer- cises may be of even greater value than the purely physical effects. The mental effects are nearly always the more pro- nounced. Baron Posse, the pioneer in Swedish movements in this country, writes on these remarkable exhilarating effects as follows : "By hastening the general circulation the respiratory exercises produ'ce a de- gree of exhilaration akin to the sense of total well-being a consciousness of an abundance of general energy, of power, and of will to do not only great deeds, but good deeds as well. They create in the individual a sense of moral repose, of consciousness of goodness as a duty, probably generated by the heightened normal functional activity which is neither as definite nor as well emphasized by any other physical cause ; so that to breathe well will mean to live well, to live longer, and to live better. ' ' The effects of respiration on the circu- lation of the blood are briefly as follows : 1. Respiration assists the onward prog- ress of the blood in the veins. The change between positive and neg- ative pressure during respiration will al- ternately increase and diminish the ca- pacity of the inside of the lungs, driving the contents into the left auricle. This change of pressure inside the chest will also alternately pump and force the blood out of the intrathoracic portion of the superior and inferior vena cava, in that way assisting the work of the right auricle. The flow in the intra- abdominal portion of the inferior vena cava and its branches will be promoted by the descent of the diaphragm and the tone of the abdominal muscles. "With sedentary persons who suffer from a congestive state of the large ven- ous trunks, an occasional deep inspira- tion is a powerful means of facilitating the circulation." (Loven.) "In the case of persons with very thin skins, the long saphenous veins can be seen to alternately fill and empty with the movements of respiration." ( Sehweigger-Seidel. ) That the movements of the diaphragm and resulting expansion of the chest fur- ther the blood supply in the liver and spleen, and also the onward progress of the contents of the stomach and intes- tines, has been shown by Hasse. 2. On the Flow of the Lymph. In- spiration increases the pressure in the abdomen and decreases the pressure in the chest, thus the contents of the abdom- inal part of the greatest lymph vessel in the body, the thoracic duct, are emptied into the thoracic part. Expiration re- verses the pressure. The thoracic duct, however, contains valves, which prevent its contents from passing backward. The lymph is therefore driven onward into the sub-clavian vein. Owing to the com- petence of the valves at the orifice of this vein, the change of pressure does not cause any reflux under ordinary circum- stances. EXERCISES FOR CHEST EXPANSION CHEST EXPANSION 27 Lying Chest Lifting. The patient is reclining. The operator stands as in Fig. 3, grasps the patient under the back with the fingers of his two hands meeting just below the shoulder-blades. Gently arching the patient's spine by lifting with both arms, he vibrates the thorax or shakes it carefully from side to side, the patient in the meanwhile taking a full breath. While letting the patient down, he moves his hands slowly to the side of the lower chest, where he exerts gentle pressure so as to assist in the expiration. This is the gentlest of the so-called chest expansions, and can be given to bed- ridden patients with great advantage. II Lying Chest-Lifting with Arm-Rais- ing. The patient lies with slightly ele- vated trunk. The operator stands be- hind, grasps the patient's hands and lifts his arms forward to vertical (reach) position. He now draws the patient's arms backward to stretch position, lift- ing the arms well, so that he and not the patient carries them (Fig. 4). During this movement the patient takes a deep inhalation, exhaling while the arms are brought back. Moderate pressure over the false ribs can be exerted by the oper- ator at the end of the expiration (Fig. 5). This is of great advantage in aiding the movement of the ribs, making the ex- piration more complete. Ill Sitting Chest - Lifting with Expansion. This is the mildest form of chest expansion taken in the sit- ting position. The opera- tor stands behind and sup- ports the patient's back, grasping the upper arms as in Fig. 1. He then lifts them in an upward and backward position, in that way making the heads of the humeri to describe a cir- cle (Fig. 2). The patient inhales during the eleva- tion and exhales during the reverse movement. One of the best of all Swedish movements for expanding the chest that can be taken without manual assistance. IV Sitting Arm-Circling with Expansion. The operator takes hold of the patient's upper arms, drawing them in a direction backward and a little upward. The op- erator supports the patient's back with his own trunk, using a small cushion be- tween to increase the expansion (Fig. 2). A moderate pressure over the false ribs can be exerted by the opertaor at the end of the expiration. Rest Sitting Chest Expansion. The op- erator uses his knees for support, as il- lustrated in Figures 6 and 7. The pa-" tient clasps his hands behind his neck and inhales while taking the position of Figure 6. He exhales, returning to posi- tion of Figure 7. Either side can in that way be expanded separately. VI Side Lying Rib-Lifting. While giving the movements illustrated in Figures 8 and 9, the lower ribs can be lifted and lowered as the patient inhales and ex- hales, a most excellent way of raising de- pressed ribs. The middle fingers of both hands will lift up each rib by pressure upward at their angles, while the side of the chest is lifted simultaneously, as il- lustrated in Figure 8, the patient mean- while taking a full breath. During the exhalation pressure is exerted over the same ribs, as shown in Figure 9. VII Stretch Grasp Standing Chest Expansion. Figure 10 illustrates a movement of great value for expand- ing the chest. The oper- ator placing his hands on the scapula presses for- ward and upward, while the patient takes a deep inspiration. The hands can then be moved one on each side of the lower chest and pressure exerted there vh^e the patient ex- hale?. Abdominal Exercises CHAPTER III ABDOMINAL EXERCISES THE Swedes, as did the ancient Greeks, have always paid a great deal of attention to the develop- ment of the abdominal muscles. Ob- serve the magnificent muscles of a typ- ical Swedish gymnast, or of the ancient Greeks, as exemplified in the statues that have come down to us. Even the women of Greece possessed far better abdominal muscles than does the aver- age man of to-day. We moderns have degenerated enormously. Indeed, should we continue to deteriorate at our pres- ent rate the race would soon become ex- tinct. Dr. Abrams, who has done much to awaken the people to the importance of better abdominal de- velopment, says ("The Blues ")^ : ' ' The erect post- ure of man places him at a disadvan- tage in several direc- tions, notably, how- ever, by increasing the height of the blood column, thus causing the blood to gravitate into the intra-abdominal veins. Among the many resources of nature to combat this ten- dency, the vigor of the abdominal mus- cles is paramount. The tonicity of the muscles in question is impaired by un- hygienic clothing, occupation, disease, lack of exercise. . . . The sports of the ancient Greeks were specially directed toward development of the abdominal muscles. In the sculptural works of the old masters, the abdominal muscles are reproduced with as much accuracy as the other muscles of the body, and it is reasonable to assume, contrasting the art of the ancients with that of modern sculptors, that the decadence of the ab- dominal muscles is a modern heritage ; and so are hemorrhoids, constipation. hernia, and a multitude of other evils that may be traced to enfeebled abdom- inal muscles." The author has many times succeeded in relieving contraction of the abdom- inal as well as other trunk muscles and establishing a more normal tone by the use of the exercises outlined in this arti- cle, alternating them with chest expan- sion and other forms of trunk exercises. Even patients confined to the bed or to the wheel chair, patients who at best could take but a half dozen steps with- out becoming fatigued, have quickly re- covered by a scientific application of these methods. "These are the muscles [ab- dominal] upon which the Greeks laid so much stress in their male and female statues, and for the development of which they pre- scribed so many exercises." Sargent. "In their lives women have terrible moments when weakness in the contraction of the abdom- inal muscles prolongs the labor of a mother and sometimes causes death." Mosso. The patient takes the reclining position, as in Figure 1. The assistant, grasping the patient 's heel with one hand, lays the other on the knee. Then keeping up ex- ternal rotation of the thigh, the patient bends the hip and the knee as far as pos- sible. The operator, continually keeping the heel in line with the axis of the body, remains passive, or assists the patient, as the case may require. The latter part of the movement is best done with the assistance of the operator. The patient now either extends the leg with continued resistance from the operator, or the operator presses the knee while the patient resists. The lat- ter is a more purely abdominal move- ment. With the knee as close to his upper body, as possible, the operator places one hand on the patient's shoulder, the other hand just above the knee, and while the patient resists, the operator presses the knee down. Mean- while the patient must extend his knee sufficiently to keep his foot off the couch. si ABDOMINAL EXERCISES 33 This is an excellent abdominal exercise, and can be moderated to suit the weak- est patient. II The above movement can also be done with both legs together (Figure 2), and the knees closed so as to allow a firm hold of the operator. Ill The patient assumes the lying posi- tion, with the hands grasping the upper part of the table. With one hand the operator grasps the foot just below the ankle, as in Figure 3, and places the other hand over the hip on that side to steady it. The patient now lifts his foot, the operator meanwhile resisting, and care being taken to keep the knee fully extended. When further bending with straight knee is impossible, the reverse movement is executed by the operator while the patient resists. IV This movement can be combined with Movement III, the patient bending the knee while the operator resists; the operator then stretches it and presses the leg down straight while the pa- tient resists. ' V Lying double leg flexion and exten- sion is the same as in Movement IV, but is executed with both legs to- gether, passive as well as active, with or without resist- ance. When the movement is given with re- sistance the ef- fects are more marked, as the anterior abdom- inal muscles are mo r e strongly placed in ac- tion. VI These movements are only prepara- tory to leg raising as a free movement, which can be practiced until the pa- tient's feet touch the table on the other side of the head (Figure 4) . At the beginning, this movement is best done with assistance, the operator standing behind the patient and pulling his feet downward. VII Movement VII can most advantage- ously be alternated with the sitting posi- tion, the patient touching his feet as in Figure 5. VIII In this movement the patient takes the sitting position, usually with hips firm; allowing the trunk to move back- ward he assumes the position shown in Figure 6. He remains in this position long enough to respire deeply three or four times, and then raises himself to the original position again. During the progress of this exercise proper respiration is of the greatest importance. IX Gradually lower the trunk until it reaches the position shown in Figure 7. The effects of this exercise are similar to those of double leg bending and ex- tending, and can be increased by keep- ing the patient's arm in a neck-firm position. In this movement, The above cut illustrates the perfect way of bending the l>ocl\- backward, with the chest held high and .the abdomen well drawn in. (By courtesy of Norstedt & Sons, Stockholm.) take the position shown in Fig- ure 8. Bend the elbow and gradually lower the body until the chest touches the floor, then return. This is a particularly good exercise for the extensor muscles of the arms anil shoul- ders as well as for the abdom- inal and back muscles. Back Exercises BACK EXERCISES CHAPTER IV THE proper exercise of the muscles of the back is of great importance in overcoming the stoop so common among nearly all classes of people. The setting-up exercises given to beginners in all rational schools of gymnas- tics, as well as to patients treated according to the Swedish system of manual therapeutics, have as one of their main features the proper develop- ment of the back muscles, especially the deep ones. While contract- i n g properly they will raise as weil as widen the chest and stretch the mus- cles of the abdo- men. The ab- dominal organs are thus drawn up and the ven- ous flow to the chest is acceler- ated. The proper movements o f the ribs in nor- m a 1 breathing are only made possible when the spinal mus- cles are strong and limber Figure 2. Figure 3. Figure 1. enough to do the work for which they are intended. The vital functions of the body can thus be speedily and greatly increased. This also re- acts on the mental side of our nature, giving us that self-re- liance and joy of life so char- acteristic of those who have trained themselves according to these methods. Those who as- pire to superior health, who want their whole system to ra- diate with exhilarating life and joy, should make it one of their first duties to train the deep back and other spinal muscles properly. This training is a vital neces- sity in the correction of the majority of deformed and diseased conditions. The patient assumes the sitting position, with the hands on hips and the upper part of the back as straight as possible. The operator places one hand under the patient's neck, as in Figure 1. The hand on the neck presses the head forward and downward. The patient resists moderately, and keeps his head erect and his spine as straight as possible. The flexion of the trunk is continued at an angle of about 75 degrees; then the reverse movement is executed under resistance of the operator. In order to force the patient's spine forward, the elbow of the resisting hand can simultaneously press the dorsal region forward, especially during the extension. The patient in the meantime looks BACK EXERCISES 37 Figure 4. upward, cooperating as much as possible with the operator in straightening the dorsal spine. II This movement can also be done with two assistants, each with one hand taking hold of the patient's shoulders, the other hand resting on the back between the shoulders. The forward bending is done passively. Dur- ing the raising the same rules are observed as in the previous exercise, the hand between the shoulders making strong pressure and stroking downward over the dorsal and lumbar back, and straightening the same as much as possible and simultaneously assisting in the movement, with the hands resting on the patient's shoulders. (Figure 2.) The patient meanwhile looks up to the ceiling and tries to assist as much as possible in the chest expansion and straightening of the back. Ill The next step will be to have the patient do the same movement without assistance, encour- aging him to do this exercise together with the other ones particularly indicated in his case, sev- eral times a day. This is one of the favorite exercises of Dr. Kel- logg, who recommends the patient to press his own thumbs vigorously against the small of the back while raising the body according to the rules mentioned in the previous exercise. (Fig- ure 3.) The pressure of the thumbs will answer the same purpose as the pressure by the oper- ator, and has this advantage, that the patient can take his exercise without assistance. IV Figures 4, 5 and 6 illustrate an exercise for the development of correct poise in standing. The heels, hips, shoulders and head are pressed against the wall, as in Figure 4. The head is then bent backward, as in Figure 5. the heels and hips being held against the wall. The muscles o f the back, es- pecially the deep ones, are at the same time vigorously contracted, care being taken to force the dorsal spine as far forward a s Figure 5. possible t o prevent e x - eessive curve Figure 6. BACK EXERCISES 39 in the lumbar region. Figure 6 shows, not a perfect, but an exag- gerated standing posi- tion, the lumbar spine being forced a trifle too far forward. This exaggerated position Mall be very beneficial for individuals with a pronounced and long thoracic curve en- croaching on the up- per lumbar region. The operator sits in front of the patient with one foot braced against the bar and offers resistance by taking hold of a rod, as in Figure 7, while the patient raises himself. The arms should be kept straight, and the movement should occur A good exercise for correcting hump back as well as for expanding the chest. It is very valuable in loosening the spine, and should be followed by a thorough bending forward as .illustrated in the pre- vious chapter on abdominal exercises. (See principally through the page so, Figure 4.) action of the back mus- cles. This is an excellent movement for stretching the spine and strengthening it. patient in front under the armpits. This same hold is used in return- ing to kneeling position. From this position a number of most ex- cellent movements can be taken which will do more to quickly in- crease the tone of the deep back muscles than any other movement known to the author. VII The body can alter- nately be raised and lowered with the hands behind the neck or with the arms stretched up- ward, as in Figure 10, first with, later with- out, assistance, care be- ing taken to keep the arms and head as high as possible. The patient can also in this position bend and turn himself from side to side. VIII VI The patient places himself on his knees, as in Figure 8, the lower legs be- ing firmly supported. He then lets him- self down till he reaches the position il- lustrated in Figure 9, taking support with his hands on the gymnast's shoul- ders, while the latter takes hold of the After taking any of the above-named exercises where the back becomes strongly arched, the opposite extreme, viz., a thorough stretching of those mus- cles, is very beneficial. Standing down- ward bending, with the hands touching the feet, or leg raising over the head, as illustrated on page 30, Figure 4. One of the most effective setting-up exercises known. Lateral Trunk Exercises MOVEMENTS FOB LATERAL TRUNK EXERCISES CHAPTER V LATERAL TRUNK EXERCISES LATERAL trunk exercises consist in twistings and sidewise bendings of the trunk, the body below the waist remaining as immovable as the first position will permit. The exercises outlined in this article will develop the muscles of the abdo- men, sides and back, by this means giv- ing better support to the visceral organs. As the trunk is bent to one side, the ribs of the opposite side are spread apart, widening the chest and pulling the vis- ceral organs upward. The resulting in- crease in intra-abdominal pressure quickly relieves portal congestion with many of its disagreeable consequences. The circulation in the spinal cord itself is often also appreciably stimulated by the stretching produced on 'one side of the cord and the contraction on the other, as well as by the relaxation of muscles and ligaments regulating the movements of the different vertebras and ribs. This also reacts favorably on the functions of the vital organs as well as on the circula- tion in general. I Sitting Side Bending: The patient takes the sitting position shown in Fig- ure 1, with feet well supported. The gymnast stands behind and puts his one hand on the back-outer side of the pa- tient's chest, the thumb near the spine. The right elbow can be supported on the right knee, as in Figure 1, so that the right hand may be able to offer a firm re- sistance to the side flexion, while with the other hand, which he places on the patient's other shoulder or arm, he con- ducts the side flexion in the right direc- tion. II Fall Standing Side Bending: If side bending be performed over a solid ob- ject, as in Figure 2, this object forms the fixed point around which the bending takes place. The gymnast does not offer any resistance, but only sees that the movement is performed as accurately and as powerfully as possible. After a little practice younger persons can easily be suspended during this kind of side bending, the feet leaving the floor for short periods at a time, a most excellent way of correcting lateral curvature of the spine. Ill Forward Lying Side Bending: The pa- tient keeps his hands on the gymnast's shoulders, as shown in Figure 3, while the latter takes a good hold of the pa- tient's shoulders and gradually bends his trunk over to the side as far as pos- sible. Counter pressure on the greatest convexity of *the spinal curvature is ex- ercised by another gymnast. Children require only one gymnast, who then places himself at the side of the patient, that side to which the bending is di- rected, and lets the patient receive sup- port on his forearm, which is stretched out horizontally. He exercises counter pressure with his other hand. In all these movements an increased stretching of the spine and an increased mobility are gained. IV Side-Lying Raising: The legs alone rest on the apparatus, as shown in Fig- ure 4. The leg nearest the chair rests on it from the hip to the foot. The other leg rests on the chair only with the lower part and should be behind the other. The instructor stands behind the pa- tient and sees that the movement is taken correctly. During the intervals of rest the instructor gives support by placing his arm under that shoulder of the pa- tient which is turned toward the floor. The arms of the patient may be held, as in Figure 4 the arm corresponding to the side turned up to be held in hips firm, the other in neck firm position. This movement is often given for strengthening the muscles on the convex side of a lateral curvature of the spine, besides the more general effects men- tioned above. 48 MOVEMENTS FOB LATERAL TRUNK EXERCISES LATERAL TRUNK EXERCISES 45 Sitting Trunk Rotation: The patient takes position shown in Figure 5. The operator grasps the patient around the elbows and rotates him passively until he comes in the turn position, as illus- trated. The patient then rotates his body back to the original position, while the operator executes resistance in front of the posterior elbow and behind the anterior one with some movement up- wards. VI Plane Twisting (Figure 6) : The op- erator stands behind the patient and close to him, places one hand behind the patient 's shoul- der, and lays his other arm over the other shoul- der. The pa- tient leans back- w a r d against the operator, who puts his hand so that the posterior s u r - face of his (the operator's) arm and hand rests against the pa- tient's back. Resistance will here be placed on the patient's trunk and not his arm, as often incorrectly happens. The patient 's body is now turned forward out- ward. The pa- tient should be fully supported throughout the movement. To reverse, the grasp is changed, so that t-he Deep and superficial muscles of the back, showing how mobile every portion of the spinal column should be. (By courtesy of Dr. A. Still Craig.) movement always occurs to the side of the over-grasping arm. VII Figure 7 illustrates another way of twisting the body without the use of any special apparatus. The patient's knees are firmly supported by the operator, who at the same time grasps the shoul- ders as illustrated. The movement is ex- ecuted like that previously described. VIII Figure 8 illustrates a good method of giving trunk twisting in the hanging po- sition. The feet are supported and fixed on the floor to keep them from moving while the body is turned by the assistant as il- lustrated. IX The body can also be turned, as in Figures 9 and 10, with bent as well as straight knees. This excellent twisting move- ment can very well be exe- cuted independ- ently by per- sons with aver- age strength. It has a powerful stimulating in- fluence on the peristaltic move- ments of the lower bowel and is also very helpful in re- lieving portal congestion, be- sides the more general effects mentioned above. Corrective Arm Movements CHAPTER VI CORRECTIVE ARM MOVEMENTS IN examining gymnasts in this coun- try the author has found the great majority of them "chest bound," with shortened chest muscles and dimin- ished width between the shoulders. The mobility of the shoulder blades in these cases is generally deficient. The blades protrude more or less, while their upper anterior parts, from which the smaller chest muscles originate, are drawn for- ward. In view of the fact that the chest muscles are attached to the front of the chest, it becomes evidently apparent that the shoulders should be made to remain in their normal position. If already ro- tated forward, they should be made to return where they belong by means of such exercises as are described below. By means of these or similar movements, a strong tension is brought to bear upon the chest muscles, increasing their exten- sibility as well as widening the region of the collar bones. These movements will also assist in raising the chest. The shoulder blades will sink and flatten on the back in a more natural manner. The backward curve of the spine is simultaneously pushed forward through the contraction of the muscles attached to-the shoulder blades, also by the deeper back muscles. The raising and widening of the chest will enable the organs in it, as well as those in the abdomen, to per- form their functions more naturally. When the body is suspended from the hands, as in Figure 5, the chest muscles are stretched, pulling the chest upward. The chest will also widen laterally, espe- cially if the body is made to swing from side to side. These latter exercises are especially useful in drawing apart the vertebrae, particularly the lower ones, relieving spinal congestion with all its disagree- able consequences. They have therefore been found very useful in overcoming constipation and other weaknesses, espe- cially in combination with abdominal and lateral trunk movement, deep breathing of pure air, and other exer- cises, diet, water, light, favorable men- tal conditions, etc. Nearly all the effects mentioned above are increased when the arms are properly bent, as illustrated in Figure 6. The position illustrated in Figure 8 is incorrect and often harmful a fact too often overlooked by the ma- jority of physical directors. The power of the inspiratory muscles is especially increased by the correct execution of the /' above movements, to say nothing of the ' development of the arms themselves. The strength of the arms may be more than doubled in a comparatively short time by the systematic use of these movements. They ought, however, to be alternated with lighter movements, so as to prevent stiffening from too much heavy and one- sided work. I Arm Carrying The pupil stands in front of the teacher with his arms in the position il- lustrated in Figure 1. The teacher grasps the pupil's arms as illustrated, and pushes them forward into the posi- tion illustrated in Figure 2, under a mod- erate resistance. The pupil now moves his arms back to the commencing posi- tion (Figure 1) under resistance from the teacher, the latter pressing the pu- pil's arms just a little farther backward when the limit of voluntary motion is reached. Repeat five or six times as evenly and thoroughly as possible. The teacher can also stand in front of the pupil while executing the movement. II Arm. Stretching Upward In the position illustrated in Figure 3, the arms are thoroughly bent at the el- bows, the tips of the fingers touching the shoulder as illustrated. The upj>er arms are rotated outward to some extent. From this position the arms are stretched vertically upward until they become parallel, the palms of the hands facing one another (Figure 4). The teacher guides the motion and executes a moderate resistance both ways, care 49 CORRECTIVE ARM MOVEMENTS 51 being taken to hold the arms steady for a few seconds in the proper position as nearly as possible in the way they are illustrated above. This movement is also powerful in ex- panding the chest, increasing the strength of the inspiratory muscles and elevating the abdominal organs. Ill Hanging by the Arms This exercise can be taken on a hori- zontal bar, trapeze, rings or similar ap- paratus (Figure 5). The distance be- tween the hands should not be less than the shoulder width, arms should be straight, and the body carried the same as in the fundamental standing position. The head, however, should be carried a little further backward. This movement should not be given to persons who are very weak or troubled by ad- vanced heart or lung disease. IV Hanging Arm Bending This movement should first be done with both arms and with the help of an assistant who knows how to correct wrong po- sitions (Figure 6). Later it may be executed with the help of only one arm, as in Figure 7. The pupil raises himself as high as possible. The head, elbows and legs should be carried well backward, legs straight and the chest well for- ward. Figures 8 and 9 illustrate the incorrect and often harmful way of executing the above- named movement. The chest will be cramped and the shoulders drawn for- ward in these positions. V Balance-Hanging Position Figures 10 and 11 show the right and wrong ways of taking the balance-hang- ing position. When the arms are held straight, head high and the chest well ex- panded, the body and legs form a grace- ful curve backward, a most powerful cor- rective exercise. The opposite effects re- sult, however, from allowing the body to remain in the position shown in Figure 11 indeed, the effects may be positively harmful. The balance-hanging position can be taken in a school-room, the pupils standing in the aisle and placing their hands on the desks on either side of them. VI Hand-Stand Exercises Figure 12 shows the vertical hand- stand position, and Figure 13 the horizontal, the feet in the latter position, however, being a trifle high. Figure 14 shows the arm bending from the vertical hand-stand posi- tion, a .powerful arm as well as shoulder e x e r - cise. The mus- cles of the neck, back and other parts of the trunk are also A pose to show the muscles of the shoulder and arm and powerfully 6X6r- how they may be used to elevate the chest without apparatus % of anv kind.' CISCO. CORRECTIVE ARM MOVEMENTS Reach position. 5-; Stretch position. A movement in shoulder-blade exercise. Yard position. Hips grasp, stride standing, side bending. 52 Chair Exercises CHAPTER VII CHAIB EXERCISES THE exercises described below are the outcome of many years' ex- perimenting and practicing for the purpose of simplifying and popular- izing the very best and most effective of all trunk exercises. The latest discoveries in kinesiology and orthopedics have been so simplified as to make them accessible to all common-sense people.- With a little extra instruction, either personal or by correspondence, thoughtful people will be able, by means of these simple exercises, to relieve themselves not alone of stiff- ness and muscular weaknesses but actu- ally to overcome many serious deformi- ties, more than double their vitality, and thus cure many of their ailments. The exercises described in the prev- ious chapters are a}l of such a nature as to enable students to take them without an instructor, providing they adhere to the directions as given. The following, however, are the simplest of the prev- iously described exercises, especially se- lected because they are so easily taken without the aid of an instructor. Sitting Backward-Bending of the Trunk Sitting as in Figure 1, bend back- ward as far as possible (Figure 3). Keep the chest high throughout the movement. If there is difficulty in hold- ing the chest up, do not bend any far- ther than convenient for the maintain- ing of a good position. Figure 2 illus- trates a simple way of bending back- ward with a well raised chest. Gradu- ally the incline can be increased until the floor is reached, as illustrated in Figure 3. The hands are, to begin with, held on the hips, as in Figure 1. As the strength increases, they may advantageously be held behind the neck (Figure 2), or stretched over the head (Figure 3). In order to insure a good posture of the chest, the position illustrated in Figure 1 may be taken before beginning the ex- ercise. Lying, Leg-Bending and Stretching Take the position illustrated in Fig- ure 4. with well bent knees and raised hips supported by a pillow, as illus- trated. Stretch the legs upward (Fig- ure 5), side wise (Figure 6), forward (Figure 7), backward (Figure 8), and downward (Figure 9). To begin with, the knees may be kept well bent while swaying from side to side, as in Figure 10; These excellent abdominal exercises are also very good for limbering the spine, particularly the lower part. They are especially useful in relieving portal and pelvic congestion, constipation and sluggish activity in the pelvic and ab- dominal organs. Back Exercises Take position of Figure 11, with feet well supported and pillow under the thighs. Raise the trunk until it comes in the position illustrated in Figure 12. Continue this exercise until tired. As the strength increases, put the hands be- hind the neck, as in Figure 2, or stretched over the head as in Figure 3. This will increase the lever, necessitating . a firmer holding of the back muscles, a thing of very great importance in the correction of spinal curvatures, as well as sunken chest, prolapsed abdomen, etc. Side Bending Exercises Take the position as illustrated in Fig- ure 13. Lower to the position of Figure .14 and return. The legs alone rest on the apparatus, as shown in the figures. The leg nearest the chair rests upon it from the hip to the foot. The other leg rests on the chair only with the lower part, and should be behind the other. The arms may be held as in Figures 13 and 14, the arm corresponding to the side turned up to be held on the hip, the other behind the neck. This movement is often taken for the purpose of strengthening the muscles on the convex side of a lateral curvature of the spine, besides the more general effects already mentioned. These exercises are best given to be- ginners by an instructor, who then may use the methods of teaching and manipu- lating illustrated in the previous chap- ters. 57 PART II. Corrective Barbell and Wand Exercises CORRECTIVE BARBELL AND WAND EXERCISES PROGRESSIVELY ARRANGED IN TWENTY-FIVE LESSONS REGULAR progression in Physical Culture is of the greatest impor- tance if the best results are to be obtained. This is accomplished by in- creasing the number of the exercises and by making the exercises more difficult, requiring more strength and mental con- centration. The duration of an exercise may be increased and the weight made greater by changing the position of the body, in that way making longer levels for the trunk muscles to control, or by increas- ing the weight of the wand or barbell. The wand, however, ought not to be too heavy. A good way of testing this is the following: Grasp one end of the wand with your strongest hand. Now lift it till the arm as well as the wand comes in the horizontal position. See Figure 10. If the wand can be held in this position a few seconds, it is not too heavy for an average individual. The position of the feet and body can also be changed so as to make it more difficult to maintain equilibrium, necessitating a firmer holding of the muscles. I have in these lessons endeavored to give a systematic progression of wand exercises based on the Finnish and Swedish systems and graded so as to make them applicable to the weak inva- lid as well as to healthy and robust in- dividuals. Even children down to eight or ten years of age are wonderfully ben- efited by these exercises, as it gives them that erect carriage and alertness of mind so characteristic of students of these sys- tems of gymnastics. If taught by com- petent, enthusiastic teachers, their moral as well as their physical and intellectual powers will be greatly strengthened, and their courage, confidence and self-control will be increased, the exercises thus prov- ing of great educational value for de- velopment of both mind and body. The progression should not be made too rapidly, but in order to accomplish the most in the shortest possible time we have been obliged to omit many ex- cellent movements, only accepting those which have proven of special value. The pupils are therefore advised never to leave an exercise until it can be done as well as their degree of physical culture at the time will permit. Do not hurry too much for the sake of variety, but work steadily and conscientiously, and wonderful results will follow as a natu- ral consequence. More can often be ac- complished in a few months by progres- sive exercises taken systematically and with enthusiasm than by several years of irregular work without definite system. Be sure to put vim and enthusiasm into your work. A very good idea is to work in front of a large looking-glass, taking care to have the windows suffi- ciently open to allow an abundant sup- ply of fresh air to enter the room. Re- move as much clothing as possible with- out chilling yourself too much and train the skin by cold baths, friction, sun and air baths, etc. Take care to keep the body in as pure a condition as possible, breathing only pure air, drinking the purest water and eating moderately of the purest of food. Above all, maintain a cheerful spirit under all circumstances. Keep in mind that you are not only helping yourself by all these things, but by your example and practical instructions you may help thousands of others. The world is greatly in need of instruction in these lines, and it js our earnest hope that these lessons will prove helpful to many, guiding them on the road to health and symmetrical development. Fundamental Position (Fig. 1) 1 In this position "the heels are to- gether and on the same line ; feet turned out equally and making with each other an angle of about 90 degrees; knees straight without being stiff; the body erect on the hips, which are drawn slightly backward; the chest well ex- panded; the shoulders drawn backward and downward so that they are level;" the arms should be straight and wand grasped as in Figure 1, the head erect, the chin drawn in; the eyes looking straight forward, not downward ; the weight of the body carried by the balls of the feet. The breathing should be free. 65 BARBELL EXERCISES CORRECTIVE BARBELL AND WAND EXERCISES 67 2 Fig. No. 11 illus- trates the directions used in the foot plac- ings, toe placings, and fallout positions. The right foot is sup- posed to keep its place while the left one is moved in the directions : 1, for- ward inward; 2, for- ward ; 3, outward ; 4, sideways; 5, back- ward outward ; 6, backward ; 7, back- ward inward. Ann Movements 3 Without changing the fundamen- tal position of Fig. 1, the wand is lifted upward by bending the arms till it comes IN FRONT OF THE SHOULDERS (Fig. 3). The 4 wand can also be lifted forward till the arms become horizontal (Fig. 6). In this position the shoulders are kept low and well back so as to force the chest upward. If the wand from this FORWARD posi- tion is moved sideways, for 'in- stance to the left, till the left arm becomes straight sideways and right arm forward, it is said to be 5 OBLIQUELY TO THE LEFT. If it is then pushed through the left hand till the right hand comes in front of the left shoulder, the wand 6 is said to be LEFT SIDEWAYS; and if the left arm from this last position is .carried upward, keeping the right hand in front of the left shoulder, the wand is said to be 7 lifted LEFT UPWARD (Fig. 5). In the same way the wand can be lifted FORWARD, OBLIQUELY TO THE RIGHT, RIGHT SIDEWAYS, and RIGHT UPWARD. If the wand is held upward as in Fig. 7, one arm. for instance the left, can be lowered, straight sideways, till the wand comes in position of Fig. 8. This position is called wand LEFT UPWARD 8 RIGHT SIDEWAYS. If the left arm is carried forward in the hori- zontal plane till it comes in the di- Figure 11. rection outward, the arm is said to 9 be lifted RIGHT UPWARD LEFT OUTWARD, and in the same way the left arm can be moved back- ward to the posi- 10 tion RIGHT UP- WARD, LEFT BACKWARD OUTWARD. We have now nme different po- sitions to which tit wane 1 , can be lifted directly from the fundamental one. 1 Wand in front of shoulders (Fig. 3) (3). 2 Wand forward (Fig. 6) (4). 3 Wand forward obliquely to left (right) (5). 4 Wand left (right) sideways (6). 5 Wand left (right) upward (Fig. 5) (7). 6 Wand upward (Fig. 7). 7 Wand left (right) upward, right (left) sideways (Fig. 8) (8). 8 Wand left (right) upward, right (left) outward (9). . . 9 Wand left (right), upward, right (left) backward outward (10). 1 1 The wand can be lifted above the head to horizontal position BE- HIND THE SHOULDERS (Fig. 2), and if one arm, for instance the left, is stretched sideways so that the right arm becomes bent, it is 12 said to be BEHIND THE SHOUL- DERS LEFT SIDEWAYS (33). If the wand is moved above the head, with one hand only, for in- stance the left, keeping the right arm stretched downward, the wand 13 comes BEHIND THE LEFT SHOULDER (Fig. 9). In this position the left, elbow is drawn as close to the side of the body as possible. The bent arm can then be stretched down till both arms become straight, when the wand is 14 said to be BACKWARD DOWN- WARD. During some exercises the CORRECTIVE BARBELL AND WAND EXERCISES 69 15 wand is held BEHIND THE BACK IN FRONT OF THE ARMS (Fig. 4), which should be taken the sim- plest way possible. During other 16 exercises the wand is held IN ONE HAND. The wand is grasped in the middle, and the arm can be bent either to right angle or doubled, when the hand should come as close to the shoulder as possible. This makes six more positions in which the wand can be moved from the fundamental : 10 Wand behind the shoulders (Fig. 2) (11). 11 Wand behind the shoulders, left hand sideways (12) (33). 12 Wand behind one shoulder (Fig. 9) (13). 13 Wand backward downward (14). 14 Wand behind the back in front of the arms (Fig. 4) (15). 15 Wand in one hand (16). From the position of the wand IN 17 FEONT OF THE SHOULDERS the arms can be stretched downward, forward, sideways, or upward. If the stretching be done with more force, 18 it is designated as thrusting. The arms can also be stretched up- ward from the position of WAND 19 BEHIND THE SHOULDERS. The arm may be stretched in any of these directions while the wand is grasped in the hand. If the wand is grasped, for instance in the right hand, and is held downward, it can be carried for- ward, upward, backward, and down- 20 ward, which is called WAND CIR- CLING. These movements not only strengthen the muscles of the shoul- ders, but also greatly increase the mobility of the joint itself, and if done with deep breathing they will also expand the chest, increasing the venous flow as well from the head as from the abdomen. Increase moder- ately the weight of the wand and you increase the value of these exercises. Soldiers practice it with their guns. 21 If the wand is held in one hand and lifted forward, the arm can be twisted around its own axis inward and out- ward, very much in the same manner as a key is turned in a lock. This twisting will strengthen the muscles of the arm, especially those of the forearm, and if the wand during a continuous twisting is carried up- ward, sideways, and again forward, it will also greatly strengthen the shoulders and the chest, at the same time as its derivative power is in- creased. LEG MOVEMENTS 22 Feet Closing and Opening The balls of the feet are lifted from the ground and, rotating on the heels, the feet are brought quickly together so that their inner borders touch when they are again placed wholly on the floor. Fol- lowing the same directions the feet are turned out. 23 Heel Raising and Sinking The heels are raised as high as possible from the ground. They are then lowered with moderate speed without tipping the weight of the body backward. 24 Foot Placing One foot is lifted and moved parallel with itself about twice its own length in any of the directions, forward inward, forward, outward, sideways, backward outward, backward or backward inward (2) (Fig. 11), and placed on the ground with a gentle pressure, the weight of the body being supported equally by both legs. Foot placing sideways is called stride standing (Fig. 5). 25 Toe Placing One leg is lifted with extended knee and ankle sideways, backward-outward, backward or backw r ard-inward (2) (Fig. 11), and lowered with the toe against the floor about one foot-length from the other foot. The other leg, which should be straight, receives the weight of the body. The chest should be well arched, head up, and the body erect (Fig. 9). This is a beautiful movement, and be- cause it is especially good with deep breathing, it is often used at the begin- ning and the end of several lessons. It has a powerful influence in expanding the chest, and aids greatly in giving the body a good carriage. 70 ART OF CURATIVE GYMNASTICS 26 Knee Bending (Fig. 2) After raising on toes, the knees are bent without leaning the body forward or pelvis backward. The knees should be turned out and body kept erect. This exercise can also be taken with foot placing in any of the seven directions, forward inward-backward inward (2) (Fig. 11), and combined with wand ex- ercises in different ways (Figs. 1-10) d-20). 27 Knee Upward Bending and Stretching (Figs. 3, 6,7, 8) The leg is lifted forward and upward until the knee and hip are bent at right angles. The instep is stretched so that the toes are pointing downward, the knee pointing outward. The other leg should remain straight, the body kept erect, and the shoulders on the same level. This bending is always done in the same way, no matter in what direction the leg is to be stretched. The stretchings, which can be done forward, outward, sideways, backward-outward, or backward (2) (Fig. 11), are always done thoroughly and powerfully. The exercise can be combined Nvith wand lifting in front of the shoulders (3) (Fig. 3), and arms stretching or thrusting in the directions forward, sideways, or upward (17, 18). 28 Leg Lifting The leg is lifted with extended knee and ankle as high as possible in the di- rections forward, outward, sideways, backward outward, or backward (2) (Fig. 11), without letting the body lean over to the opposite side more than nec- essary (Figs. 6, 7, 8). If the lifting is done quickly, and immediately followed by a sinking, it is called leg throwing. 29 Leg Circling The leg, well stretched, is lifted for- ward and carried in a wide and high circle sideways- and backward, and is again lowered to the commencing posi- tion, after which the other leg repeats the exercise. The exercise can also be re- peated several times with the same leg before changing to the other leg. The body should be erect and the legs well stretched. During the exercise the wand can be held in front of or behind the shoulders (Figs. 2, 3) (3, 11), behind the back in front of the arms (Fig. 4) (15), or it can be lifted and moved in different directions as indicated in the lessons. This is also a balance exercise, and will bring a great many of the mus- cles of the body into play. It has a de- rivative action on the inner organs, and strengthens greatly the abdominal and back muscles as well as the ligaments about the hip joint. 30 Leg Swinging The leg is lifted forward and then swung as a pendulum in even time back- ward and again forward, keeping the body erect and legs well stretched. The swinging can also be done sideways and inward. The head should be erect and the body moved not more than necessary. During the swinging the wand can be held in front of or behind the shoulders (Figs. 2, 3) (3, 11), or behind the back in front of the arms (Fig. 4) (15). 31 Fallout Position The, body is allowed to fall in either of the directions: forward inward, for- ward outward, sideways or backward outward (2) (Fig. 11) ; one foot is lifted slightly from the ground and moved be- tween two or three times its own length. The teiee of the moving leg should be bent at right angles and remain so when the foot is placed on the ground. This foot carries most of the weight of the body, both feet firmly resting on the floor (Fig. 4). 32 One knee, as for instance the right knee, is bent, the body inclines for- ward and left leg is lifted backward so that the arms, trunk and backward leg form an even, nearly horizontal curve. TRUNK TWISTINGS AND BENDINGS The trunk twistings and bendings are described in the lessons, except the fol- lowing, which it is considered best to de- scribe together: 33 Take a large stride standing posi- tion. The wand is held on the shoul- der, left (or right) arm sideways. If using an iron wand, it will be easier to let the forearm and hand rest over CORRECTIVE BARBELL AND WAND EXERCISES 71 the bar, as in Fig. A. This grip will make the movements steadier. 34 Take position of Fig. A, wand on the shoulders, left arm sideways. Twist the body to the right till it comes in position of Fig. B. Now twist to the left as far as possible without bending the knees or changing the position of the feet 36 arm stretched. Bend the body alter- nately from left to right, 4 to 12 times. Then change the position of the wand, bending the left and stretching the right arm. Repeat the bondings. Take the position of Fig. A, left arm stretched. Turn to the right till the body comes to the position of Fig. 35 (Fig. C). This twisting can be con- tinued alternately to the left and right, swinging slowly, as a pendu- lum, from 10 to 100 times. Then change the position of the wand to the right side by bending the left and stretching the right arm, and repeat the twistings the same way. Take the position of Fig. A, left 37 B. Bend to the right (Fig. D). Re- turn to position of Fig. B and then bend to left (Fig. E). Bend 4 to 12 times each way; turn forward; change the position of the wand, right arm stretched as in previous exercises; turn to the left and re- peat the bendings the same way. Take the position of Fig. A, left 72 ART OF CURATIVE GYMNASTICS arm stretched. Turn to the left till the body comes to the position of Fig. C. Now bend alternately to right and left, as in previous exer- cise (Figs. F and G), 4 to 12 times each way. Change wand to the other side and repeat the bendings the same way. 38 Take the position of Fig. A, left arm stretched. Turn to the left and bend to the right till the body comes in the position of Fig. F. Now turn to the right, at the same time bend to the left, making the body twist in the shortest possible way from posi- tion of Fig. F to position of Fig. C. Continue this twisting exercise, swinging as a pendulum from 5 to 50 times. Change wand to the other side and repeat the twisting and bending the same way. 39 Take the position of Fig. A, left arm stretched. Turn to the right and bend to the right till the body comes in the position of Fig. D. Now turn to the left and at the same time bend to the left, making the body twist in the shortest possible way from position of Fig. D to position of Fig. G. Continue this twisting exercise, swinging as a pendulum from 5 to 50 times. Change wand to the other side and repeat the twist- ig and bending in the same way. 40 By bringing into vigorous play the . transversalis muscles of the abdo- men, the above exercises will greatly strengthen these muscles "Nature's corset." The viscera will become better supported, and the capacity of the chest will be increased. The rais- ing of the chest will also draw the vis- cera upward, create a negative pres- sure, and thus hasten the emptying of the contents of the vena cava and thoracic duct. 41 WALKING EXERCISES In this book we have included walking on the toes with knee bending upward only. The heels should be well lifted, and the chest should always be arched and head erect. The wand can be car- ried either in front of or behind the shoulders (3) (11) (Figs. 2, 3), or be- hind the back in front of the arms (15) (Fig. 4). Walking on the toes, espe- cially with knee bending upward (27), has a stimulating effect on the bowels, in- creasing peristalsis and strengthening the abdominal muscles. Walking on the toes is also very good after movements requiring muscle exertion, because of its quieting influence upon the heart action. 42 RUNNING EXERCISES This exercise is always done on the toes, either forward, backward, or in place. In running, the head should be thrown a little backward, the chest raised, and the mouth closed. The breathing should be natural and deep. A distinguished Swedish writer has de- scribed walking as being "a constant falling forward, where the weight of the body is received by each leg alternately. ' ' This is still more true in running. The secret of running is, ' ' waste no more en- ergy than necessary; breathe deeply." This will enable one to run great dis- tances without becoming fatigued. Run- ning in place can be done with leg throw- ing, when the free leg is thrown either forward, sideways, or backward (28). 43 JUMPING EXERCISES Both knees are bent as described un- der knee bending (26), and are then quickly extended. The landing should always be on the toes, with bent knees, the body erect and the head well up. 44 Jumping to Stride and Starting Position During the first jump the leg separa- tion takes place so that the landing is done in stride position (24). During the next jump the legs are returned to start- ing position, and so on. 45 Jumping with Leg Separation The legs are thrown quickly and well stretched sideways and are again closed before the landing. 46 Jumping with Leg Striking If the jumping is made from stride standing position, the legs can during the jump be closed together and again separated so that the landing is done in stride position. 47 Jumping on One Leg The free leg is lifted forward with stretched knee and ankle. Compare 28. LESSON I 1. Breathing Exercise Raising on the toes (23) and wand lifting behind the shoulders (11). See position of wand in Fig. 2. Quietly, slowly, and powerfully, with raised chest and deep inspiration, 8-12 times. 2. Foot Placing Sideways with Wand Lifting behind the Shoulders (A) Left foot sideways place (24). wand behind the shoulders (11). (B) Foot replace, arms down (Fig. 1). (C) Bight foot sideways place, wand behind the shoulders. (D) Position, 4-6 times with each foot. 3. Knee Bending Ex. Leg and wand lifting forward, alter- nating with knee bending and wand lifting in front of the shoulders. (A) Left leg and wand lifting for- ward (28 and 4) (Fig. 6). (B) Position. (C) Knee bending (26) (Fig. 2) and wand lifting in front of the shoulders (Fig. 3). (D) Position. The same with right leg raising. Steady movements 3-6 times with each foot. 4. Trunk Bending Forward Wand behind the shoulders (11) (Fig. 2). Bend forward slowly and thor- oughly, breathing in. After each rais- ing, a short pause with deep breathing. 3-6 times. 5. Trunk Twisting Feet closed (22), wand behind the back in front of the elbows (15). For position of wand see Fig. 4. Trunk twisting alternately from left to right, slowly and thoroughly, 6-10 times. 6. Trunk Bending Sideways Stride standing, wand in front of shoulders (Fig. 3) (4). Side bending alternately to left and right. Carefully, 4-6 times to each side. 7. Walking Ex. (41) Wand in front of shoulders. Walk in place with knee bending upward (27) (Fig. 3) 30-50 times. 8. Breathing Ex. Toe placing backward (25) (Fig. 9), with wand lifting behind the shoulders (Fig. 2), quietly and thoroughly, with deep inspirations, 4 times with each foot. 73 LESSON II 1. Breathing Ex. Wand lifting behind the shoulders (Fig. 2) (11), with head bending back- ward. Deep and slow inspirations with wand raising, thorough expirations as wand is lowered, 8-12 times. 2. Foot Placing Ex. Foot placing backward (24) with wand lifting forward-upward. See po- sition of wand in Fig. 7. Alternately with left and right foot. Powerfully and vigorously 4-6 times with each foot. 3. Foot Placing Ex. (A) Left foot placing sideways (24) with wand lifting left upward (7) (Fig. 5). (A) Position. (B) Right foot sideways, wand right upward. (D) Position. 4. Balance Ex. Knee bending upward (27) with wand lifting in front of the shoulders (Fig. 3). Hold the position 5-8 seconds. Bend each knee 2 or 3 times. 5. Trunk Bending Forward Stride standing, as in Fig. 5, wand behind shoulders (Fig. 2) (11). Bend trunk forward. After each raising, a slight bending backward. 4-6 times. 6. Trunk Twisting (A) Left foot placing sideways (24) with wand lifting forward (Fig. 6). (B) Trunk twisting to left, wand ob- liquely to left. (C) Twisting forward. (D) Position (foot replace). Repeat to the right. A and B quickly. B and C slowly. 4-8 times to each side. 7. Running Ex. (42) Wand in front of or behind the shoul- ders. Running in place with feet throw- ing backward. About one-half minute. 8. Breathing Ex. Foot placing outward (24) with wand lifting behind the shoulder (Fig. 9) (13), and deep inspiration. When left foot is placed outward, the wand is lifted with left hand behind the left shoulder, the left arm bent, right arm straight, wand behind the back. When right foot is placed, the reverse is true. 6-10 times with each foot. 74 LESSON III 1. Breathing Ex. Raising on the toes (23) with wand lifting forward upward. See position of wand in Fig. 7. Deep inspiration with wand lifting. Thoroughly, with heels together, 8-12 times. 2. Foot Placing with Wand Thrusting Wand in front of shoulders (Fig. 3) (3). (A) Left foot sideways place, wand thrusting forward. (B) Arms bend, foot replace. (C) Right foot sideways and wand thrusting forward. (D) Arms bend, foot replace. Power- fully and with arched chest, even during the thrusting. 3-6 times with each foot. 3. Knee Bending Ex. (A) Raising on the toes (23) with wand lifting forward upward. (B) Knee bending (Fig. 2) (26), wand forward (Fig. 6) (4). Arms straight forward and horizontal. (C) Knee stretching with wand lift- ing upward. (D) Position. 6-10 times. 4. Trunk Bending Forward (A) Left foot placing sideways (24) with wand lifting behind the shoulders (Fig. 2) (11). (B) Trunk bending forward. (C) Trunk raise. (D) Position (foot replace). A and D quickly. B and C slowly. 4-6 times. 5. Trunk Twisting (A) Left foot placing sideways (24) with wand lifting forward upward. (B) Trunk twisting to left. (C) Twist forward. (D) Position. Repeat to the right. A and D quickly. B and C slowly. 3-6 times to each side. 6. Side Bending Stride standing. Wand behind the shoulders (Fig. 2) (11). Trunk bend- ing sideways. Alternately to left and right. Slowly and thoroughly. 5-8 times to each side. 7. Running Ex. (42) Wand in front of or behind the shoul- ders (Figs. 2, 3). Run in place with leg throwing sideways. About 1/2 minute. 8. Breathing Ex. Leg lifting backward (28) with wand lifting forward upward alternately with left and right leg (Fig. 7). Slowly and powerfully, with deep breathing. 3 or 4 times with each leg. . 75 LESSON IV 1. Breathing Ex. (A) Foot placing sideways (24) with wand lifting behind the shoulders (Fig. 2) (11). (B) Trunk slightly backward bend. (C) Trunk raise. (D) Position. 5-8 times with each foot. Inhale on A and B. Exhale thor- oughly on C and D. 2. Knee Bending Ex. (A) Left foot placing sideways with wand lifting in front of shoulders. (B) Knee bending with arm stretch- ing forward. (C) Knee stretching, wand in front of shoulders. (D) Position. 4-6 times with each foot. 3. Balance Exercise (A) Left leg backward (Fig. 7) (28),' wand behind the shoulders (Fig. 2) (11). (B) Arm stretching upward. (C) Arm bending, wand behind the shoulders. (D) Position. Repeat with right leg. Thoroughly 3-5 times with each leg. 4. Trunk Bending Forward (A) Left foot placing sideways, wand in front of shoulders. (B) Trunk bending forward, wand thrusting downward. (C) Trunk raising, wand in front of shoulders. (D) Position. Repeat with right foot placing. Sharply. 4-6 times with each foot. 5. Trunk Twisting (33) (34) 6. Trunk Bending Sideways (A) Left foot placing sideways, wand left upward (Fig. 5). (B) Trunk bending to right. ( C ) Trunk raising. (D) Position. Slowly and carefully 3-5 times. Then repeat with right foot placing, wand right-upward, and side bending tp the left. 7. Jumping Ex. Wand in front of or behind the shoul- ders. Jumping to stride and starting positions (44). 30-60 jumps. 8. Breathing Ex. Feet closed, raise on toes with wand lifting forward upward. Quietly and thoroughly 5-8 times. 76 LESSON V Breathing Ex. Raising on the toes with wand lifting behind the shoulder. Alternately behind left and right shoulder (12). Slowly with powerful inspirations. 6-10 times. See note after Exercise 10, Lesson II. 2. Foot Placing with Wand Thrusting (A) Left foot placing sideways with wand lifting in front of shoulders. (B) Foot replace, wand thrusting for- ward. (C) Right foot sideways, wand in front of shoulders. (D) Position. Powerfully thrusting 6-10 times. 3. Knee Bending Ex. (A) Raising on the toes with wand lifting forward upward. (B) Knee bending, wand forward. (C) Knee stretching, wand upward. (D) Position. Keep the back straight. -10 times. 4. Balance Ex. Leg lifting backward with wand lift- ing forward upward. Deep breathing. 2 or 3 times with each leg. 5. Trunk Bending Forward and Backward Wand behind the shoulders, left foot placed forward. Trunk bending for- ward and slightly backward. 4-6 times. 6. Trunk Bending Sideways Stride standing, wand in front of shoulders. Trunk bending alternately from left to right. Slowly and a little carefully. 4-6 times to each side. 7. Walking Ex. Wand in front of or behind the shoul- ders. Walking in place with knee bend- ing upward (on toes) (41) (Fig. 3). 50-100 steps. 8. Breathing Ex. Stride standing. Raising on the toes with wand lifting forward upward. Slowly with deep inspirations. 6-10 times. 7? LESSON VI 1. Breathing Ex. Heel raising with wand lifting. (A) Kaising on the toes with wand lifting forward. (B) Wand lifting upward. (C) Wand sinking forward. (D) Position. Slowly and thoroughly. While going back to position the heels should not be lowered before movement D. 5-8 times. Inhale on A and B. Ex- hale thoroughly on C and D. 2. Knee Bending Ex. (A) Left foot placing forward with wand lifting behind the shoulders. (B) Heel raising and knee bending with arms stretching upward. (C) Knee stretching and heel sinking. Wand behind the shoulders. (D) Position. Repeat with right foot. 3. Balance Ex. Leg lifting sideways with wand lift- ing. When the left leg is raised, the wand is raised with the right arm up- ward, the left hand to right shoulder, and opposite (7). See position of wand in Fig. 5. Hold 5-10 seconds, then re- verse. 4. Trunk Bending Forward (A) Feet closing with wand lifting in front of shoulders. (B) Trunk bending forward with wand thrusting downward. (C) Trunk raising with arm bending. Wand in front of shoulders. (D) Position. Quite powerfully 4-8 times. 5. Trunk Twisting (A) Feet closing with wand lifting forward. (B) Twist to left, wand obliquely to left. (C) Twist forward, wand forward. (D) Position. Repeat to right. 3 or 4 times to each side. 6. Trunk Bending Sideways Stride standing, wand behind the shoulders. Trunk bending alternately to left and right. 5-8 times to each side vigorously. 7. Bunning Ex. Wand in front of or behind the shoul- ders. Run in place with leg throwing forward (42) about x /2 minute. 8. Breathing Ex. (A) Left foot forward place, wand forward. (B) Raise on the toes with wand lift- ing upward. (C) Heels sink with wand sinking for- ward. (D) Position. Repeat with right foot. 3-5 times with each foot. 78 LESSON VII 1. Breathing Ex. Wand lifting behind the shoulders and slight trunk bending backward. Slowly with deep inspirations. 6-10 times. 2, Knee Bending Ex. (A) Left foot placing forward with wand lifting forward. (B) Raise on toes with wand lifting upward. (C) Knees bend, wand behind the shoulders. (D) Knees stretch, wand upward as inB. (E) Heels sink, wand forward. (F) Position. Repeat with right foot. Then foot placing sideways, and lastly backward, the wand moving as before. Distinct and powerful movements 1 or 2 times in each direction. 3. Wand Circling Stride standing. The wand is grasped in the middle with right hand, the left hand is on the hip. Lift the wand for- ward upward, then lower it backward and downward. Slowly and thoroughly 6-8 times. Repeat with left. Breathe in while the wand is lifted upward. 4. Balance Ex. Wand in front of shoulders. Leg throwing forward alternately left and right, in even time, 16-20 times. (A) 5. Trunk Bending Forward Left foot placing forward with wand lifting forward upward. (B) Trunk bending forward. (C) Raising. (D) Position. Repeat with right foot. A and D quickly and powerfully. B and C slowly and thoroughly. 3 or 4 times with each foot. 6. Trunk Twisting Stride standing, wand behind the shoulders. Trunk twisting with arm stretching. (A) Twist the trunk to left while rais- ing on toes and stretching the arms up- ward. (B) Twist forward while sinking the heels, and bending the arms until the wand comes behind the shoulders. (C) Repeat to right. (D) Twist forward as in B. 7. Running Ex. Wand in front of or behind the shoul- ders. Run in place with leg throwing backward (42), about % minute. 8. Breathing Ex. Toe placing backward with wand lift- ing forward upward. Alternate with left and right foot. Slowly with deep inspirations. 4 or 5 times with each foot. 79 LESSON VIII 1. Breathing Ex. Toe placing back outward, wand be- hind one shoulder. Quietly with power- ful inspirations. When the left foot is moved back outward, the wand is car- ried with the right hand behind the right shoulder, and reverse. 6-8 times with each foot. 2. Foot Placing with Wand Thrusting (A) Left foot placing backward with wand lifting in front of shoulders. (B) Foot replace with wand thrust- ing upward. (C) Right foot placing backward, wand in front of shoulders. (D) Position. The thrusting upward should be done carefully, especially by inexperienced persons, otherwise the exercise is done quickly and distinctly. 5-8 times. 3. Balance Ex. (A) Left leg and wand lifting for- ward. (B) Leg and wand moving sideways, wand to opposite side from leg. (C) Leg backward, wand behind the shoulders. (D) Leg and wand sideways to posi- tion of B. (E) Leg and wand forward. (F) Position. Repeat with right leg. Slowly and thoroughly, one or two series. 4. Trunk Bending Forward (A) Feet closing with wand lifting forward upward. (B) Trunk bending forward, keep- ing the arms as high as possible. (C) Trunk raising. (D) Position. 3-5 times. 5. Knee Bending Ex. Leg lifting sideways, alternating with knee bending. Wand in front of shoul- ders. (A) Left leg lifting sideways with arms stretching upward. (B) Left leg sinking, wand in front of shoulders. (C) Knee bending with wand stretch- ing forward. (D) Knee stretching, wand in front of shoulders. Repeat with right leg raising. The whole exercise 3-5 times. 6. Trunk Bending Sideways (A) Left foot placing sideways with wand lifting left upward (Fig. 5). (B) Trunk bending to right. ( C ) Raising. (D) Position. Evenly and carefully. 3-5 times to each side. 7. Jumping Ex. Wand in front of or behind the shoul- ders. Jump in place with leg separation (45). 15-20 jumps. 8. Breathing Ex. Leg lifting backward, wand behind the shoulders and deep inspiration. 4-6 times with each leg. 80 LESSON IX 1. Breathing Ex. Leg lifting with arm stretching. (A) Left leg lifting backward, wand 'behind the shoulders. (B) Arm stretching upward. (C) Arm bending until wand comes "behind the shoulders. (D) Position. Repeat with right leg. Thoroughly 4 their ' ' sanctified common sense, ' ' and who are yet simple minded enough to learn these important lessons of real life, even from their own little children. It is actually impossible to even touch on the simplest functions of the body without recogniz- ing the superiority of this spiritual life of ours. If we were living in an ideal spiritual atmosphere, surrounded by the most favorable climatic as well as social conditions, our bodies would naturally grow up to a perfect state, providing our spiritual life was in harmony, attuned to the vibrations of the Almighty. But having become crippled by conventions, deformed by perverted social as well as so-called religious customs and supersti- tions, scientific training has become nec- essary. This temple of ours, often out of shape and ready to collapse, must be rebuilt and renovated according to the Divine plan of perfect harmony, so that the in- dwelling spirit may be able to work out its destiny without too much friction and interference. If we examine an average individual, we often find stooped shoulders, collapsed chest, pendant abdomen and other un- becoming and injurious malformations and positions. The wrong sitting habit, lack of proper physical exercises and spiritual stimulation and aspirations have gradually deformed the majority of people into a race of semi-invalids and physical wrecks. If we would only watch the children at play and take example from them, it would make it easier to get back to the normal again. Watch them roll on the floor and kick up their little heels, a real superior abdominal exercise, and watch the spirit in which they do it. Yes, it is primarily their feelings we want, then the methods will come of themselves, so to speak. We want to feel ourselves in the muscles of every part of the body as we use them to enjoy being alive and active, like children at play. What a great number of movements they make in a day. No wonder they are hungry all the time and do not suffer from lack of appetite or insomnia. Every little cell in every part of the body is kept vig- orous. We can just imagine every intel- ligent cell in the child as smiling and happy in its activity. There is no slug- gishness anywhere. The savage, in his outdoor activity, retains his childhood vigor much longer than we do, because he lives more and INFLUENCE OF EXERCISE AND MENTAL ATTITUDE 119 thinks less that is, in his upper brain. As we mature we become more thought- ful and dignified and inactive, physic- ally. We have retired to the cranium and become so weighed down with the distractions and cares of mortal life that life's building and restoring processes are disturbed. We have become so theory perverted that we have actually lost the ability to appreciate the sim- plicity and beauty of a childlike nature and learn from the lives of the natural ones. A few minutes of physical activ- ity such as children indulge in, con- vinces us that we have already begun to lose our body, even though no more than thirty years of age. Then, instead of heeding the lesson and returning to the kingdom of life and joy that the child inhabits, throwing off care and worry simply by a childlike faith in the Good Father, we are apt to surrender to the stealthy approach of decrepitude and death, without resistance. Let us cast, off the fears and sorrows and mental weights of mortality. They are false and have no basis in truth. This we feel when the Spirit of Truth is fully realized. Let us arise in the strength of the spirit and inhabit this body with a joyous consciousness of a deathless destiny of active usefulness. THE ART OF MASSAGE By J. H. Kellogg, M. D. Member of the British G_ necological Society, the International Periodical Congress of Gynecology and Obstetrics. American and British Associations for the Advancement of Science, the Societe d'Hygiene of Prance. American Medical Association;" Superin- tendent of the Battle Creek (Michigan) Sanitarium. A Practical Manual for the Student, the Nurse, the Practitioner, Ex- plaining the Physiological Effects of Thei apeutic Applications. CONCISE directions are given for more than forty manipulations under seven heads : Touch, Percussion, Vibration, Friction, Joint Movements, Stroking, Kneading. Each para- graph is numbered to avoid repetition. Similar topics are indicated by cross-reference numbers. THE AUTHOR'S THEORIES on SCIENTIFIC PHYSICAL, TRAINING, and his STUDIES OF INDIVIDUAL AND COM- PARATIVE MUSCULAR STRENGTH IN MEN AND WOMEN, give the reader new and important facts destined to effect a revolution in methods of physical training. THE CHAPTER ON REST CURE gives valuable hints pertaining to the management of this system of treatment in which massage plays so important a part. THE NAUHEIM TREATMENT for diseases of the heart and kidneys, is also described, giving careful rules for the various special exercises and baths employed in connection with this treatment. (See opposite page.) 3585 *iB? UNIVERSITY OF CALIFORNIA LIBRARY Los Angeles This book is DUE on the last date stamped below. -&* L9-10m-10,'56(C2477s4)444 UC SOUTHERN REGIONAL LIBRARY FACI A 001410725 PUE&SE DO NOT REMOVE THIS BOOK CARD S University Research Library