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 HOME GYMNASTICS 
 
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 ADAPTED TO ALL AGES AND BOTH SEXES; WITH DIRECTIONS 
 
 HOW TO PRESERVE AND INCREASE HEALTH; ALSO 
 
 HOW TO OVERCOME CONDITIONS OF ILL HEALTH, 
 
 BY SIMPLE MOVEMENTS OF THE BODY 
 
 EDITED BY 
 
 E.^ANGERSTEIN, M. D. 
 
 STAFF PHYSICIAN AND SUPERINTENDENT OF THE GYMNASIUMS 
 OF THE CITY OF BERLIN 
 
 G. ECKLER 
 
 HEAD TEACHER OF THE ROYAL INSTITUTION FOR'TR4INIMO| 
 TEACHERS OF GYMNASTICS ' > > ' , ' '. '' 
 
 * WITH MANY WOOD-CUTS AND >4 "R 
 
 CranslateD from tye d;igl)tt) German CBuitton 
 
 BOSTON AND NEW YORK 
 HOUGHTON, MIFFLIN AND COMPANY 
 
 re00, Cambrioge 
 
 1889
 
 Copyright, 1889, 
 BY BARTHOLD SCHLESINGER. 
 
 ",''' All rights reserved. 
 
 The Riverside Press, Cambridge : 
 Electrotyped and Printed by H. O. Houghton & Co.
 
 6/3. 77 
 
 (3077) 
 
 PREFACE. 
 
 THE work before us is intended for laymen and for use without a 
 teacher. Therefore only such movements have been treated as can 
 easily be made intelligible by description and drawings. 
 
 We have chosen almost entirely free movements, and refrained 
 from such as require special apparatus. 
 
 The duplicated resisting and passive movements of gymnastics used 
 /or curing disease have also been excluded, because these should be 
 performed only under the direction and control of a professional and 
 with the cooperation of a graduate of a gymnastic institution. 
 ** We are not, however, unmindful of the fact that these forms 
 of gymnastics may be applied with great success in many cases of 
 disease specifically developed, as has been the practice for years in 
 well conducted institutions established for the purpose. 
 
 The Exercises of " Home Gymnastics " are primarily for the 
 purpose of preserving and increasing health, thus -warding off 
 sickness ; in many cases, however, they can also be used as a 
 cure in certain conditions of ill health, such as weakness of 
 the organs of respiration, abdominal stagnations, corpulence, etc. 
 But in every case where an indication of ill health manifests itself, 
 the advice of a physician should be obtained before using " Home 
 Gymnastics." 
 
 The names chosen for the exercises are those in use in the 
 schools, and intended to be self-explanatory. 
 
 We have scrupulously recognized existing works, particularly 
 Ernst Eiselen's "Dumb-bell Exercises," third edition, revised by 
 Dr. Karl Wassmannsdorff ; and last, but not least, Dr. Schreber's 
 "Medical Room Gymnastics." We have gone, however, far beyond 
 Dr. Schreber's and similar works in regard to the number of dif- 
 ferent exercises, and in other respects. 
 
 2052764
 
 iv PREFACE. 
 
 The illustrations have been prepared by means of photographs 
 taken especially for this purpose, and are therefore pictures from life 
 of exercises actually performed. 
 
 A comprehensive view of the Figures printed in the text, and a 
 complete index of the Exercises, have been added to the book in a 
 separate plate, thereby materially facilitating a ready acquaintance 
 with the Exercises prescribed in each of the groups. 
 
 BERLIN, October, 1887. 
 
 THE AUTHORS.
 
 PREFACE TO THE SECOND EDITION. 
 
 THE kind reception given to the " Home Gymnastics " has ren- 
 dered necessary a second edition only a few weeks after the appear- 
 ance of the first. In this second edition the historical part of the 
 Introduction has been enlarged, some of the descriptions of the Ex- 
 ercises have been more sharply defined, and one addition to them 
 has been made. 
 
 For favorable opinions expressed and advice given by Dr. E. Frie- 
 drich of Dresden, Director, Dr. I. C. Lion of Leipzig, Dr. Karl 
 Wassmannsdorff of Heidelberg, and others, we here express our sin- 
 cere thanks. 
 
 BERLIN, November, 1887. 
 
 THE AUTHORS. 
 
 THE eighth edition is an unaltered reproduction of the sixth 
 edition.
 
 CONTENTS. 
 
 PAGE 
 
 PREFACE TO THE FIRST EDITION . iii 
 
 PREFACE TO THE SECOND EDITION v 
 
 FIRST DIVISION. 
 HOME GYMNASTICS IN GENERAL. 
 
 I. INTRODUCTION i 
 
 ' II. EFFECT OF BODILY EXERCISES . . . . 5 
 
 III. RULES FOR THE PRACTICE OF GYMNASTICS . . . .10 
 
 It - 
 
 SECOND DIVISION. 
 
 GYMNASTIC EXERCISES AT HOME. 
 
 PRELIMINARY REMARKS . '. . . . . -. ; . 14 
 
 I. MOVEMENTS OF THE HEAD : EXERCISES FOR THE NECK . .15 
 
 II. EXERCISES FOR THE TRUNK 16 
 
 III. EXERCISES FOR THE ARMS AND HANDS 20 
 
 IV. EXERCISES FOR THE LEGS AND FEET 32 
 
 WALKING, RUNNING, JUMPING 41 
 
 IV. COMPOSITE EXERCISES 43 
 
 VI. EXERCISES WITH THE WAND 48 
 
 THIRD DIVISION. 
 I. THE APPLICATION OF THE EXERCISES FOR HEALTHY PERSONS. 
 
 BABYHOOD .... 56 
 
 CHILDHOOD .... 57 
 
 THE SCHOOL AGE ... 58
 
 viii CONTENTS. 
 
 ADOLESCENCE ........ . 60 
 
 MATURITY 60 
 
 OLD AGE 61 
 
 EXAMPLES OF EXERCISES FOR HEALTHY PERSONS. 
 
 PRELIMINARY REMARKS . . 62 
 
 BOYS AND GIRLS OF FROM SEVEN TO TEN YEARS . . . . 63 
 
 BOYS OF FROM TEN TO FIFTEEN YEARS 65 
 
 GIRLS OF FROM TEN TO FOURTEEN YEARS 66 
 
 YOUNG MEN DURING ADOLESCENCE . . . . . 68 
 
 YOUNG WOMEN DURING ADOLESCENCE 69 
 
 ADULT MEN 70 
 
 ADULT WOMEN 73 
 
 OLD PERSONS . 74 
 
 II. THE APPLICATION OF THE EXERCISES FOR INVALIDS. 
 
 1. GENERAL DEBILITY, POVERTY OF BLOOD, ANAEMIA, DEFECTIVE DE- 
 
 VELOPMENT OF THE RESPIRATORY ORGANS . . . -77 
 
 2. STAGNATION IN THE ABDOMINAL ORGANS, CONSTIPATION, HEM- 
 
 ORRHOIDS 78 
 
 3. CORPULENCE, PLETHORA, RUSH OF BLOOD TO THE HEAD AND 
 
 CHEST 79 
 
 4. ASTHMATIC TROUBLES 80 
 
 5. ABNORMITIES IN THE CARRIAGE OF THE BODY, AND IN ITS OUT- 
 
 WARD FORM 
 
 BENT CARRIAGE 
 
 CROOKED CARRIAGE OF THE HEAD 
 
 TURNING THE FEET INWARD 
 
 LATERAL CURVATURE OF THE SPINE 
 
 6. WEAKNESS OF THE MUSCLES, AND INCIPIENT PARALYSIS . 
 
 7. ST. VlTUS-LIKE TWITCHINGS, AND WRITER'S CRAMP 
 
 GROUPS OF EXERCISES FOR INVALIDS. 
 
 PRELIMINARY REMARKS 85 
 
 GENERAL WEAKNESS, POVERTY OF BLOOD, AN/EMIA . . . .85 
 DEFECTIVE FORMATION OF THE RESPIRATORY ORGANS ... 87
 
 CONTENTS. ix 
 
 STAGNATION IN THE ABDOMINAL ORGANS. 
 
 A. FOR MEN 
 
 B. FOR WOMEN . . 8 9 
 CORPULENCE. 
 
 A. FOR MEN . . 8 9 
 
 B. FOR WOMEN . 9 1 
 RUSH OF BLOOD TO THE HEAD AND CHEST . . 9 1 
 ASTHMATIC TROUBLES . . . 92 
 BENT CARRIAGE . 9 2 
 LATERAL CURVATURE OF THE SPINE . . ... 93
 
 HOME GYMNASTICS. 
 
 FIRST DIVISION. 
 HOME GYMNASTICS IN GENERAL. 
 
 I. INTRODUCTION. 
 
 " MENS sana in corpore sano," a healthy mind can dwell only 
 in a healthy body, is an old proverb the truth of which has never 
 ^een doubted. Man can attain complete development and health 
 only when his various powers are exercised equally and brought 
 into harmonious action. Active exercise develops, increases, and 
 improves every bodily power ; while a power which remains unused 
 becomes weaker, and eventually disappears altogether. 
 
 Where the conditions of life are simple, a certain harmony of 
 mental and bodily activity comes into play. People engaged in 
 cattle-breeding and agricultural pursuits are not exposed to frequent 
 excitements of mind or temper, nor to exhausting mental work ; while 
 the diversity of their occupations affords sufficient opportunity for ex- 
 ercising their bodily powers in many different directions. It is essen- 
 tially different with the occupation of an artisan, who must aim at 
 developing in the highest degree a one-sided bodily dexterity. This 
 one-sidedness increases with greater subdivision of labor, in order that 
 the product of his work may be obtained, as far as possible, easily, 
 rapidly, and cheaply. The artisan must take care that the expendi- 
 ture of his bodily powers on his work be held within bounds, in order 
 that he may gain in endurance. He must limit as much as possible 
 the number of organs called into activity, in order to prevent the ex- 
 citement and complication of the whole system. For the strength
 
 2 HOME GYMNASTICS. 
 
 is overtaxed and too great exhaustion ensues when a great part of 
 the muscular system is active, or there is an unusual tension of spe- 
 cial muscles, especially as there is heightened activity not only of 
 the heart and lungs, but also of the digestive organs. Nevertheless, 
 the object of the exercise, the work in hand, is not promoted, but, 
 on the contrary, through the excitement of the heart and the lungs 
 a heat is produced which easily hinders work. The increase of 
 thirst and appetite causes needless expenditure, and repeated grati- 
 fication of both interferes with work. The conditions, then, im- 
 posed by the nature of the work are, that a large part of the bodily 
 powers remains undeveloped, in order that the over-excitement of 
 the whole organism, especially that of breathing and circulation, so 
 necessary to health, may be avoided. Hence it must follow that 
 for want of exercise the inactive or less active forces are liable to 
 be lost. Therefore the work of an artisan, because it is one-sided, 
 never acts favorably for the healthy development of the organism as 
 a whole, and the more one-sided, the more narrowly circumscribed, 
 the work is, the more unfavorably it acts. 
 
 Then, again, in other pursuits there are frequent cases in which 
 mental demands are raised to a perilous height, while the powers 
 of the body lie more or less undeveloped. We refer here to that 
 class of merchants and manufacturers whose business demands rapid 
 mental activity and the closest attention, often sorely taxing both 
 heart and mind ; to the public servant whose duties subject him 
 to exhausting activity ; and to the professional man who has to do 
 hard thinking incessantly. In all these cases the physical life be- 
 comes degenerate and stunted under both the mental pressure 
 and the bodily neglect, and by this degeneration in time a shadow 
 is thrown on the disposition of the person as well as on his 
 power of thought. The great lack of activity of the muscles and 
 the habit of sitting required by the vocation bring about here also, 
 and in a heightened degree, reduced activity of the heart, and 
 of the organs of respiration and digestion, in consequence of their 
 being insufficiently excited. Defective formation of the blood, 
 troubles of respiration, delayed evacuations of the intestines, stag- 
 nation in the vessels of the abdomen (hemorrhoids), are the primary 
 consequences. But by these the nervous system is influenced 
 most unfavorably. Nervous sensibility and weakness appear, also
 
 INTRODUCTION. 3 
 
 a depression and irritability of disposition (hypochondria and melan- 
 cholia), which destroy freshness and cheerfulness, and the capacity 
 for the enjoyment of life, as well as for a productive activity. In 
 these cases, even more than in that of the artisan bound down to a 
 one-sided bodily development, it becomes of the utmost importance 
 to take care of the neglected body in order to rescue the entire man. 
 Such a rescue, a recovery and preservation of all the powers of the 
 human being, this basis and condition of all health and of all power 
 for activity, can, however, be effected by suitable exercises of the 
 body. As such there have been recommended, and often practised, 
 walking, walking trips, mountain climbing, 1 horseback riding, chop- 
 ping and sawing wood, and much else. But walking is one-sided 
 only ; and if it is to be reasonably effective, takes much time. This 
 applies also to horseback riding. Walking trips, and journeys into 
 the mountains, which are certainly very stimulating and refreshing 
 in their effect, can be undertaken seldom, and then only for a short 
 time. There then remains the practice of methodical gymnastics, a 
 form of bodily exercise which is less expensive in time and money, 
 "which can be taken in any place, and which is preferable to all other 
 forms in that it is free from all one-sidedness, and is capable of 
 being adapted to the most varied conditions and circumstances ; also 
 because it can be controlled and measured exactly with regard to its 
 effect. 
 
 As early as the Hellenic period of antiquity, and later, when the 
 Middle Ages were in the height of their development and strength, 
 methodical exercises were practised extensively, and with acknowl- 
 edged success. In Greek gymnastics, running, jumping, wrestling, 
 the discus and the spear, exercised in manifold forms, and methodi- 
 cally directed, were used in the education of youth as means to the 
 development of a sound, powerful, and agile body. With older 
 people these exercises were employed also with a view to preserving 
 youthful vigor as long as possible. The ancient physicians, such as 
 
 1 Recently, in cases of disturbance of the circulation, where it is connected 
 with corpulence, according to the report of Oertel (cf. Oertel's Therapie der 
 Kreislaufst'orungen. Leipzig : 1885), mountain climbing has often been practised 
 in so-called " terrain cures ; " but its desirability has also been questioned by good 
 authorities in just such cases, owing to the inability to control the amount of 
 exertion, even where the roads have been measured in length and grade.
 
 4 HOME GYMNASTICS. 
 
 Hippocrates, Galen, Antyllus, had a full and clear comprehension of 
 the dietary effect of their gymnastics in general, and of the special 
 effect of the several exercises. Accordingly they recommended also, 
 in certain conditions of ill health, as, for instance, corpulence, 
 exercises with the ring, and the game with the heavy korykos (re- 
 sembling a large ball) suspended from the ceiling of a room. Exer- 
 cises in walking and running, as well as exercises for the voice (loud 
 talking and singing) were used for the development and strength- 
 ening of the organs of respiration. The game with the little ball, 
 because of the quick and ever-changing movements which it re- 
 quired, was used for general pleasant excitement of the organism, 
 without fatiguing it, as well as for bodily dexterity, etc. When, in 
 the Middle Ages, the study of the humanities was called into life 
 again, and ancient languages, ancient art and science reappeared to 
 the cultivated as so many shining stars after mind's long night, 
 then ancient gymnastics also were dug up from the debris of an- 
 tiquity, and, with new life infused into them, were used for educa- 
 tional, dietetic, and therapeutical purposes. In this way Hierony- 
 mus Mercurialis J wrote a voluminous learned work, adorned with 
 many illustrations, appearing in its first edition in Venice, 1569, 
 entitled " De Arte Gymnastica," which he himself describes as an 
 " opus non modo medicis, verum etiam omnibus antiquarum rerum 
 cognoscendarum et valetudinis conservandae studiosis ad modum 
 utile." 
 
 In most recent times there have been formed in all civilized coun- 
 tries associations and clubs (men's gymnastic clubs) which have had 
 for their object the practice of properly regulated gymnastics. In 
 the high and ordinary schools of both sexes also gymnastics have 
 been introduced as a necessary element of instruction for the sound 
 development of the young. 
 
 In all these cases the social manner of practising gymnastics 
 was, and is, looked upon as important ; and it cannot be denied that 
 their practice, in company with other persons, produces good spirits, 
 
 1 Hieronymus Mercurialis, born at Forli in 1530, studied in Padua, Bologna, 
 and Pisa. He was one of the greatest physicians of his time, and a prolific writer 
 of medical works. The Emperor Maximilian II. was cured by him of a grave 
 disease, and, in recompense therefor, gave him the title of " Comes " and " Eques 
 auralus."
 
 EFFECT OF BODILY EXERCISES. 5 
 
 and affords, in many ways, a bodily and mental stimulus by which 
 favorable conditions are established for the effect of the gymnastics, 
 and, in consequence, the effect itself is heightened. 
 
 Circumstances often, however, do not permit the hard-worked 
 artisan, merchant, official, or professional man to take part frequently 
 in the gymnastic clubs (Turnvereine). Elderly, sickly, or weakly 
 persons, or those too much accustomed to retirement, would refrain 
 from entering into the loud merriment of younger or more vigorous 
 men. Older women, again, have hardly any opportunity for practis- 
 ing methodical gymnastics in company. And yet, for the housewife 
 and the mother, methodical bodily exercise, as a means of creating 
 and preserving bodily health and strength, is absolutely necessary, 
 acting as a counterpoise to the want of wholesome exercise incident 
 to occupation with the affairs of life. Those children, also, who do 
 not go to school have no opportunity for participating in the school 
 gymnastics, and frequently are so situated that they cannot take 
 part in any other gymnastics properly practised in company. 
 
 For all such cases gymnastics in the home, practised method- 
 
 ically, offer a substitute, the effect of which indeed is not as great as 
 
 that of well-regulated gymnastics in company, but which is perfectly 
 
 adapted for counteracting and removing the evil effects of a neglect 
 
 of physical exercise. 
 
 The task now before us in this work is to teach and direct lay- 
 men in a comprehensive manner how to practise home gymnastics 
 methodically. 
 
 II. EFFECT OF BODILY EXERCISES. 
 
 The basis of the human body is a bony structure, which serves as 
 a support for the softer parts, and also as a protection to the in- 
 ternal organs, by surrounding the cavities of the body (skull and 
 chest) with firm walls. The bones form at the same time the levers 
 by means of which the muscles exert their action, thereby produ- 
 cing the movements of the body. Around this bony structure lie 
 the muscles, that part of the mass of red tissue which consists of 
 fibres of different sizes. The muscles are able, through the action 
 of nerves, to contract their fibres and thus become shorter. Through 
 this contraction the muscles pull on the bones to which they are
 
 6 HOME GYMNASTICS. 
 
 attached, thereby moving them and altering their relative position, 
 the bones being movable at the joints where they are connected. 
 Thus also the muscles are the important agents of locomotion. 
 
 The nourishment of all parts of the body is effected through the 
 blood, which, driven by the pumping apparatus of the heart, courses 
 through the whole body in membranous tubes (blood-vessels, or 
 arteries and veins). On the one hand, by arteries, running from the 
 heart, the blood flows to the various organs or parts of the body. 
 By a process of exosmosis it oozes through the thin walls of the 
 smallest branches of the vessels, to surrender its nourishing com- 
 ponents to the surrounding tissue. In exchange there ooze in, by 
 endosmosis, components which, by chemical action within the tis- 
 sues, have been either changed or exhausted. This changed blood 
 of the body, which by means of the chemical action inside the tissue 
 has become poor in oxygen and rich in carbonic acid, then flows 
 back to the heart through the veins (the general circulation). On 
 the other hand, the blood also flows through arteries from the heart 
 to the lungs. There through respiration a constant regeneration 
 of the blood is produced, as fresh oxygen from outside is constantly 
 brought to the blood, while at the same time the excess of carbon 
 (in the form of carbonic acid breathed out) is removed from it. 
 This blood, infused with new life by the oxygen taken up, and puri- 
 fied by the removal of carbonic acid, flows back to the heart from 
 the lungs in veins (the pulmonary circulation) to enter afresh the 
 general circulation from the heart. 
 
 The component parts of the blood which yield nourishment, viz., 
 water, albumin, fibrin, fat, and salts, are the materials which serve 
 to build up all tissues of the body. The last source of the unceas- 
 ing renewal of the component parts of the blood is the activity of 
 the organs of digestion. Through these the raw materials, intro- 
 duced from outside as food, become so changed that they are as- 
 similated and themselves grow into component parts of the body. 
 These are taken by lymphatic vessels out of the organs of digestion 
 and introduced into the stream of the great circulation. 
 
 Every living body is in a state of constant change in respect of 
 its chemical components. In proportion to the greater or less ac- 
 tivity of an organ, the chemical change becomes greater or less. 
 The more active an organ is, the more rapidly the existing compo-
 
 EFFECT OF BODILY EXERCISES. ? 
 
 nents are used up, and the more rapidly renewal becomes neces- 
 sary and takes place, if food and respiration furnish the adequate 
 elements of new material. By this accelerated and increased outgo 
 and income, the working power of the organ is developed in the 
 most favorable manner. 
 
 Now as the muscles form the largest portion of the soft parts of 
 the body, a more complete metamorphosis of their components and 
 a more vigorous development of them must result from an ener- 
 getic and methodically regulated activity of the whole muscular sys- 
 tem. Each separate muscle becomes stronger; it derives from its 
 contraction continuously increasing power and capacity for endur- 
 ance ; and its activity also becomes more precise and better con- 
 trolled. And when a number of muscles are called into activity for 
 combined and harmonious action, this result will be accomplished 
 with greater perfection. The so-called power of coordination of 
 
 the movements, firm carriage, dexterity, and grace of body will all 
 i f 
 
 increase. 
 
 At the same time such activity of the body produces in it a gen- 
 eral favorable effect which is far-reaching. For, in proportion as 
 the great mass of muscles called into vigorous activity absorb new 
 blood for their nourishment, the circulation is accelerated, breathing 
 and digestion are stimulated, and chemical change is quickened 
 through the whole body. At the same time bodily warmth is 
 thereby increased. Every one knows from his own experience that 
 after active exercise the heart beats more rapidly and more vigor- 
 ously ; that the pulses are stronger, the chest breathes in fuller 
 draughts ; the cheeks redden, the inner warmth increases, and that 
 finally a healthy and hearty appetite appears. If suitable nour- 
 ishment is then taken, it will be proportionally well consumed and 
 well appropriated by the organs stimulated. Thus a properly regu- 
 lated activity of the whole muscular system improves the health 
 of the whole organism. But improvement and a gradual cure will 
 result more particularly in cases where abnormal conditions exist 
 for the preparation of the blood. We refer here to anaemia, stagna- 
 tions in the circulation, especially in the system of the portal veins 
 (hemorrhoids), congestions of the liver, hardness of the abdominal 
 region, disturbances of digestion, and many other troubles. 
 
 In this connection mention should be made of the fact that, aside
 
 8 HOME GYMNASTICS. 
 
 from the general effect which activity has on the muscles, the ac- 
 tivity of single larger groups of muscles has the power of producing 
 striking effects on single parts of the organism and its functions. 
 Thus the muscles which' surround and spread from the chest and 
 are fastened at their ends to the arms cooperate with and improve 
 respiration, if they themselves are strengthened ; for their activity 
 helps to enlarge the chest, and consequently increases inspiration 
 proportionately. By their continued exercise, moreover, the im- 
 provement of respiration carries with it also an improvement in 
 the formation of the blood, an increased change of tissue, and an 
 accelerated removal of the effete matter the wastes of the body. 
 In a similar manner the masses of the muscles which line the cavity 
 of the abdomen in front and on both sides of the body promote, by 
 their vigorous contraction, the movement of the contents of the 
 intestines and the circulation of the blood in the vessels of the ab- 
 domen. A regular activity of these muscles is therefore unquestion- 
 ably useful in most cases of chronic abdominal troubles. 
 
 Of all parts of the organism, the nervous system occupies the first 
 rank. It incites and guides all the performances of the body and 
 forms also the basis in which the mental activities are called into 
 existence. The nervous system consists of the central parts, 
 that is, the brain, which lies in the skull, and the marrow, lying in 
 the channel of the vertebral column ; and of the peripheral parts, 
 or nerves, which spread over the body as fibres or threads, and 
 branch in and out like a tree. The central parts are the source of 
 all the activities of the organism. The nerves are only organs of 
 conveyance. Some of them receive impressions of the outer world 
 and convey them to the central parts, thereby inducing counter 
 effects. These are the sensory nerves, which receive the impres- 
 sions by the aid of the organs of the senses, the eye, the ear, and 
 the organs of smell, taste, and touch. Others again (the nerves of 
 motion) are incited by the central parts to convey an impression to 
 the several organs of the body, in order to incite the latter to defi- 
 nite activities. 
 
 Now, if a properly regulated activity of the muscular system in- 
 creases the healthy condition of the whole organism, it follows, as a 
 matter of course, that the nervous system which incites the organ- 
 ism to activity and regulates it must be favorably reacted upon ;
 
 EFFECT OF BODILY EXERCISES. 9 
 
 for the nervous system then works, and is constantly regenerated, 
 under conditions of the favorable nourishment of the whole organ- 
 ism of which it forms a part. A particularly pleasant consequence 
 of this result of bodily exercise is a sound, quieting, and refreshing 
 sleep, which in itself again has a very favorable influence on the 
 entire physical and mental life of the person exercising. 
 
 Moreover, the nerves of motion, which bring about the contrac- 
 tion of the muscles through the incitement which they arouse, are 
 directly strengthened in their functional powers by exercise of the 
 muscular system. This is because the activity of a muscle, being 
 definite in its effect and strictly controlled, as well as the coordinate 
 movement of many muscles or groups of muscles, emanates after all 
 from the incitement aroused in the nerves, which is also strictly 
 controlled and held within exact bounds. So this kind of muscular 
 exercise is in fact much more an exercise of the nerves than of the 
 muscles. Improved activity of a portion of the nervous system has 
 moreover indirectly a favorable effect on its other parts ; for the in- 
 fluence of a muscle on its nerves of motion radiates in a favorable 
 manner into the sphere of sensation of the nervous system. Thus 
 nervous irritability and weakness are diminished or stopped. 
 
 A healthy nervous system is certainly a fertile soil for the growth 
 of a normal mental and spiritual life ; and while the use of gymnas- 
 tics creates conditions which develop the nervous system, it has the 
 power at the same time of exercising a wholesome effect on mind 
 and spirit. And in many special cases of depression, hypochondria, 
 and melancholia, it may effect a cure. Added to this is the fact that 
 valuable psychical qualities, which have the power of producing a 
 general wholesome effect on the mental life of man, are almost di- 
 rectly traceable to gymnastic activity. Thus, energy of will and 
 perseverance, which at first asserted themselves only in the contrac- 
 tion of the muscles, are soon transferred to other activities of the 
 will and eventually become traits of the man's character. 
 
 The power of attention and of quick volition, by means of which 
 in composite movements the intricacies of many single movements 
 are brought into a harmonious whole, develops eventually into a ca- 
 pacity of quickly grasping new situations, of quickly reacting on 
 given incitements ; in other words, alertness, determination, and 
 presence of mind are developed.
 
 10 HOME GYMNASTICS. 
 
 III. RULES FOR THE PRACTICE OF GYMNASTICS. 
 
 Home gymnastics are not meant to be used as a cure for serious 
 diseases, certainly not without previous consultation with a physician, 
 Therefore, strictly speaking, they are not "curative gymnastics." 
 They are rather meant to be dietetic, to serve the purpose of pre- 
 serving health and increasing strength. They may, however, be used 
 with advantage in many kinds of troubles, as indicated in the Third 
 Division of this book. But persons who have such troubles in an ag- 
 gravated form should not neglect to obtain the advice of a physi- 
 cian before resorting to home gymnastics. For the reasons given 
 we prefer for the home gymnastics the free movements of German 
 gymnastics, which can be practised anywhere and without any prep- 
 aration. We have also exercises with some implements easily pro- 
 curable anywhere, such as wooden wands l and iron dumb-bells ; 2 
 finally, exercises with the aid of a chair or a table, to be found in any 
 dwelling. The effect of the free movements may be materially 
 heightened if performed with dumb-bells. The exercises of home 
 gymnastics can be performed by any intelligent person, without the 
 aid or participation of any one else, by merely following this book. 
 We have purposely excluded entirely the duplicated and resisting 
 movements often so useful in cases of sickness, also the passive 
 movements of Swedish curative gymnastics, as well as massage ; 
 because the exercises, if not performed correctly, either do no good, 
 or do more harm than good ; also because their correct performance 
 requires the aid of an intelligent assistant who has been well 
 
 1 The wands should be of a length corresponding to the height of the person 
 exercising, and of a thickness of from f to i|- inches (2 to 3 centimeters). Broom- 
 sticks, shade rollers, etc., may be used on occasion instead of the wands. 
 
 2 Laymen are inclined to use too heavy dumb-bells. Children up to seven or 
 eight years of age should exercise with dumb-bells only occasionally, and only in the 
 especial cases mentioned in the Third Division of this book, and then the weight of 
 each dumb-bell should not exceed 2\ pounds (i kilogram). For girls and women, 
 dumb-bells of the weight of 2\ to 3^ pounds (if kilograms) suffices; for boys of 
 twelve or thirteen years of age, those of from 3 to 4^ pounds (if to 2 kilograms); 
 and for youths and men, such as weigh from 4f to 5f pounds (2 to 2f kilograms) 
 are entirely sufficient. Uncommonly strong persons may use dumb-bells of about 
 6f pounds (3 kilograms).
 
 GENERAL RULES. II 
 
 schooled in gymnastics. 1 It would not at all suffice that a rela- 
 tive or any other person happening to be available should assist, 
 as neither, unless schooled for it, could prescribe intensity and 
 rapidity requisite for the exercise. Well drilled assistants are not 
 likely, however, to be at the command of more than a few persons 
 desirous of using home gymnastics, and even untrained assistants, 
 such as we have just referred to, are not available to many. 
 
 Home gymnastic exercises, if they are to be of decided benefit, 
 must be performed with absolute regularity. They must be taken 
 daily. The time for daily exercise by younger children and weakly 
 persons should be about half an hour. Persons of greater vigor and 
 training may extend it up to an hour. Weakly persons desirous 
 of deriving as great a benefit as possible from home gymnastics 
 might exercise twice a day for half an hour each time. 
 
 Home gymnastics should be continued with steady perseverance 
 for a long time ; the practice of them must grow, as it were, into a 
 habit of life. Only then will a far-reaching effect be attained. 
 Whoever, after a few weeks' practice, impatiently looks for striking 
 results, is doomed to disappointment. As described in the Third 
 Division, the exercises may be taken in a suitable variety by persons 
 of every age and of either sex. But they must be omitted in acute 
 febrile diseases; in cases where inflammatory conditions exist ; also 
 by women during pregnancy and during menstruation, if it be ex- 
 cessive or accompanied by difficulties. 
 
 The several movements should be carried out with attention and 
 with will power, with muscles tense and exactly according to the 
 form prescribed, in definite number each time. This number may 
 be smaller, or greater, according to the strength of the individual, 
 and should be determined in conformity therewith. In the Third 
 Division of this book the limits of the repetitions are specially de- 
 fined under the rules laid down for the exercises. After finishing 
 the several movements belonging to a single group of exercises, a 
 pause should be made for rest, during which there should be quiet 
 and deep breathing. If by any exercise beating of the heart and 
 
 1 The undersigned, having for a series of years been assistant in the Institu- 
 tion of Curative Gymnastics of Dr. Albert Neumann, also in the same capacity 
 in the Eulenberg Institute at Berlin, has had frequent occasion for observing 
 these facts. DR. E. ANGERSTEIX.
 
 12 HOME GYMNASTICS. 
 
 respiration have been much quickened, then both should be entirely 
 quieted before the next one is begun. 
 
 In the total effect of the daily exercises a moderate pleasant 
 fatigue is aimed at, never lassitude or complete exhaustion. Each 
 period of exercise should begin with movements which call for mod- 
 erate exertion only. Afterwards the more vigorous should follow, 
 and the gymnastics should close with gentle and quieting move- 
 ments. Only by degrees should the exercises be extended to the 
 more difficult ones ; weak persons especially should pay attention to 
 this. For older people, the more quiet movements are, as a rule, 
 best. Young children should take the exercises in gentler, more 
 rounded forms, with less energy and less stretching than vigorous 
 youths and men, for whom these characteristics of the exercises are 
 indispensable. 
 
 Any one experiencing giddiness, pain in the chest, in the groin, 
 or any other difficulty from the exercises, should omit them and 
 consult a physician. Slight pains of the muscles, which are likely 
 to occur in the beginning with persons unused to the exercise, are 
 of no consequence, and need cause no interruption. Persons who 
 have not been in the habit of taking exercise of any kind, beyond 
 perhaps an occasional walk, should be careful to begin the home 
 gymnastics with moderation, only gradually extending their number 
 and range. They should also pay particular attention to what has 
 been stated already in regard to consulting a physician under cer- 
 tain circumstances. 
 
 It is desirable that the organs of digestion should be as empty as 
 possible when the exercises are taken. The hours of the day for 
 the gymnastics should therefore be so arranged as to precede any 
 meal. The morning hours before breakfast are best adapted for 
 them. Next to these the midday hour shortly before dinner. The 
 time before supper will answer the purpose also. But in every case 
 there should be a short interval between the exercise and the meal 
 following it, and it should be long enough to allow the excitement 
 produced by the exercise to disappear, and to restore quiet to the 
 whole organism. Under certain circumstances the late evening 
 hour also becomes available, especially in cases where better sleep 
 is aimed at. 1 But in this case very exciting movements should be 
 
 1 Cf. Tissot: Medizinische und chirurgische Gymnastik. A us dem Franzosi- 
 schen. Leipzig: 1782. Pp. 32, 33.
 
 GENERAL RULES. 13 
 
 avoided, and a still longer interval should intervene between the 
 time of exercising and that of going to sleep. Intestines and blad- 
 der should as far as possible be empty during the exercises, a 
 precaution to which special attention should be paid. 
 
 To take these exercises in the open air, when the weather is 
 good, is of great advantage, because in fresh, pure air the power of 
 respiration, stimulated by the exercises, has a largely increased bene- 
 ficial effect on the health. In bad weather, especially when sharp 
 east or north winds prevail, or in cases where a suitable place in the 
 open air is not available, the exercises should be taken in a very 
 well ventilated room, free from dust, and neither smoky, close, nor 
 damp. The windows of the room might remain open during the 
 exercises, even in the severest weather, if there is no strong draught, 
 and if the necessary precautions are taken. 
 
 The dress of the gymnast should be comfortable, leaving all move- 
 . ments of the body unimpeded. Every tightness, especially around 
 .the neck, the chest, and the abdomen, caused by an inappropriate 
 dress, has a positively injurious effect in gymnastics. Females 
 should avoid especially corsets and petticoats that are tied tightly 
 over the hips, also tight inelastic garters ; males should discard 
 tight cravats or neckerchiefs and tight belts or straps for holding 
 up the trowsers.
 
 SECOND DIVISION. 
 
 GYMNASTIC EXERCISES AT HOME. 
 
 PRELIMINARY REMARKS. 
 
 THE position to be taken in beginning the exercises we call 
 Position at the Start. In it the heels are put together, the toes 
 pointed outward in such a manner that the feet are about at right 
 angles, the legs rigid, trunk and head kept erect and shoulders 
 somewhat back, so that the chest shall expand freely. The arms 
 hang easily at the side of the body, the fingers slightly bent, the 
 thumbs in front (cf. Fig. 12). 
 
 In another position, which we call the Feet Touching Position, 
 the weight rests on the heels, and the feet are turned inward till 
 their inner lines meet, the toes being slightly raised. 
 
 Pace Position is that illustrated in Figs. 6 and 27. In it one foot 
 is placed either forward, backward, diagonally forward, diagonally 
 backward, or sideways. 
 
 The Straddling Position is that in which the right leg takes a 
 lateral step to the right, and then the left leg a lateral step to the 
 left (cf. Fig. 24). 
 
 In many exercises it is desirable to rest the hands on the hips in 
 such a manner as to keep the thumbs behind the rest of the fingers 
 in front and closed, the inner surface of the hands lying close 
 against the body, while the elbows correspond with the direction of 
 the shoulders (cf. Figs. 24 and 25).
 
 MOVEMENTS OF THE HEAD. 
 
 I, MOVEMENTS OF THE HEAD, 
 
 Fig. i. 
 
 All movements should be made quietly and uniformly, without 
 jerking. 
 
 1. Head Torsion. 
 
 In an erect position the head is turned alter- 
 nately to the right and to the left, consequent- 
 ly around the axis of its length, so that one 
 looks over the right and then over the left 
 shoulder (Fig. i). 
 
 Any movement of the shoulders while turn- 
 ing the head is to be strictly avoided. 
 
 2. Head Bending. 
 
 a. Forward and backward. 
 The head is bent forward and if possible so far 
 that the chin touches the 
 chest lightly, without the 
 least twist, and in a regular, steady movement in 
 which there must be no jerking. 
 
 After remaining a short time in this bent po- 
 sition, the head is raised till it is again erect. 
 
 The backward bending is done in a corre- 
 sponding manner. The upper part of the body, 
 and especially the shoulders, should be kept 
 quiet and entirely passive. 
 
 b. Left and right sideways. 
 
 The head is bent exactly in the directions in- 
 dicated, without the least twist, and without 
 any lifting of the shoulder on one side, or low- 
 ering on the other (Fig. 2). 
 
 3. Head Rotation. 
 
 The head is first bent forward, then turned sideways to the left, 
 then backward, then sideways to the right, and again forward ; or
 
 16 
 
 HOME GYMNASTICS. 
 
 in the opposite sequence. The movement is a continuous one, and 
 must be made in a regular and steady manner. The face retains 
 its direction towards the front, upwards, etc. 
 
 By the movements of the head the muscles of the throat and 
 neck are exercised and invigorated. These movements are there- 
 fore appropriate in cases of paralysis 1 and weakness of these mus- 
 cles ; also for remedying habitually wrong positions of the head, 
 especially for holding the head on one side. In these latter cases 
 bending movements towards the opposite side only should be used. 
 The movements of the head also render the joints of the verte- 
 brae of the neck more supple. 
 
 II, EXERCISES FOE THE TRUNK, 
 
 All movements of the trunk are to be made slowly and evenly. 
 
 4. Trunk Torsion. 
 
 In the position for this the feet touch, the 
 hands are placed on the hips, or held horizon- 
 tally with arms outstretched. 
 
 The upper part of the body is twisted al- 
 ternately to the left and to the right as far as 
 possible around the vertical axis ; the head 
 follows the movement, without, however, 
 twisting it independently. The feet remain 
 firmly planted with the whole of the soles on 
 the floor, and the legs remain rigid (Fig. 3). 
 
 This movement affects the side muscles of 
 the abdomen and the muscles of the hips, and 
 produces in them an invigoration which is 
 useful in cases of their weakness or paralysis. 
 It also promotes the circulation in the vessels and activity in the 
 
 1 By paralysis of motion those conditions are meant in which the capacity for 
 exciting the voluntary muscles through the influence of the will has disappeared 
 or become weakened. 
 
 Paralysis may be complete (total paralysis) or incomplete (partial paralysis). 
 In the latter a limited use of the members affected is still possible. Active gym- 
 nastics can become of use only in partial paralysis. In total paralysis they 
 cannot be applied. 
 
 Fig- 3-
 
 EXERCISES FOR THE TRUNK. I/ 
 
 organs of the abdomen, by means of the varied tension of the ab- 
 dominal walls and the coincident change in the relative position of 
 the intestines. 
 
 5. Trunk Bending forward and backward. 
 
 The hands are placed on the hips, with the legs perfectly rigid. 
 First the head is bent forward and backward, then the trunk is 
 moved quietly and evenly in the same directions, so that the whole 
 vertebral column participates in the action, with the angle formed 
 at the hip joint (Fig. 4). 
 
 Fig. 4. 
 
 The shoulders should not be moved out of their position ; the 
 backward movement must not be exaggerated, nor the backward 
 bend be long maintained. 
 
 The stretching should also be done slowly. 
 
 The forward bend is produced by the muscles of the abdomen 
 (especially the straight abdominal muscles) and the muscles lying in 
 the pelvis (those of the loins and that attached to the inner side of 
 the hip bone). The backward bend is produced through the exten- 
 sor muscles of the back and the muscles of the vessels. 
 
 The forward and backward bends, especially when done alter- 
 nately, promote the movements of the secretions in the vessels of 
 the abdomen, as well as the movements of the contents of the 
 bowels. The exercise is, therefore, useful in cases of stagnation in
 
 18 
 
 HOME GYMNASTICS. 
 
 the vessels of the abdomen (hemorrhoids), or of sluggishness in 
 the evacuations of the bowels. 
 
 The backward bend in itself invigorates the dorsal muscles, and 
 should be practised in cases of weakness and paralysis. 
 
 6. Trunk Bending sideways. 
 
 The hands rest on the hips. The head is bent sideways to the 
 right and to the left ; then the trunk follows in the same direction 
 
 as far as possible without lifting the oppo- 
 site foot (Fig. 5). Twisting the head and 
 change in the relative position of the shoul- 
 ders or of the hips must be avoided. 
 
 This exercise is accomplished through 
 the side and back muscles of the abdomen, 
 the dorsal muscles, the intercostal muscles, 
 and the muscles of the lower ribs. It pro- 
 motes the activity of the internal organs 
 of the abdomen, especially of the liver, 
 which is on the right, and of the spleen, 
 which is on the left, of the cavity of the 
 abdomen, just below the diaphragm. The 
 exercise further acts favorably in cases of 
 stagnation in the vessels of the abdomen, 
 and may be used with success in cases of 
 lateral curvature of the spine. In the latter 
 cases the bending must be to one side only, to- 
 ward the convexity of the curvature. 
 
 7. Trunk Bending from a Position of Tor- 
 
 sion. 
 
 After taking the Position at Start, advance 
 either foot one pace diagonally, in the direction 
 in which that foot points ; then turn the trunk 
 to the left or right. 
 
 Next follows a bending of the trunk forward 
 
 Fig- 5- 
 
 Fig. 6. 
 
 and backward in the direction of the foot put forward (Fig. 6). The 
 legs remain rigid.
 
 EXERCISES FOR THE TRUNK. 19 
 
 The bending of the trunk from the Position of Torsion may also 
 be done in the Position at Start. 
 
 This exercise has a heightened effect similar to that in which the 
 trunk is bent forward and backward without torsion from the Posi- 
 tion at Start (Exercise 5). Its effects also resemble those of the 
 exercise in which the trunk is twisted (Exercise 4). 
 
 8. Trunk Rotation. 
 
 The trunk is bent forward, and then, without straightening it 
 again, sideways to the left, then backward, then sideways to the right, 
 or in reverse order, and with a quiet movement, then again forward, 
 and so on. 
 
 In this manner the longitudinal axis of the trunk describes the 
 surface of a cone, the apex of which is at the lower part of the verte- 
 bral column. 
 
 4. Not till the end of the exercise does the trunk again return to an 
 erect position. Turning the trunk in any way around the longitudi- 
 nal axis should be avoided. 
 
 In Trunk Rotation numerous muscles (all the muscles of the 
 bowels and many of the back and hips) are successively in play. 
 As compared with Trunk Torsion (Exercise 4) this exercise produces 
 a more effectual tension and stretching of the walls of the abdomen, 
 because it accomplishes a more thorough change ; and for that reason 
 it produces a more efficient moving about of the intestines. The 
 exercise vigorously excites the activity of all abdominal organs, 
 and is extremely useful in cases of stagnation in the vessels of the 
 abdomen, and constipation. In the latter, it may have an immedi- 
 ate effect if the rotation, and with it the pressure on the intestines, 
 takes place in only one direction (viz., forward, to the right, back- 
 ward, to the left, and so on), following the course of the large intes- 
 tine, and in such a manner as to correspond with the continuous 
 forwarding of its contents ; if, moreover, the transitions from the for- 
 ward movement to the right and from the backward movement to 
 the left are made in a particularly vigorous manner. 
 
 This exercise is useful also in cases of weakness and paralysis of 
 the special muscles which come into play.
 
 20 HOME GYMNASTICS. 
 
 Ill, EXERCISES FOR THE ARMS AND HANDS, 
 
 With the exception of the exercises for the shoulders and those 
 for the fingers, the exercises for the arms as indicated in some fig- 
 ures may be performed also with dumb-bells. 
 
 The following terms apply to the various positions described 
 below : 
 
 Spoke Position (of both arms and hands). In this the arms are 
 held horizontally forward and stretched, with the thumbs upper- 
 most. 
 
 Ell Position. In this the arm is turned so as to bring the little 
 finger upward. 
 
 Raised Position. This brings the back of the hand upward. 
 
 Ridge Position. This brings the inner surface of the hand upward. 
 
 The same terms are also used for the positions of the arms and 
 hands when, without any further turning, in the positions above 
 described, the arms are either raised or lowered. Accordingly, in 
 Spoke Position, when the arms are raised to the vertical, the thumb 
 is put towards the back, and when the arms are dropped by the 
 side it is towards the front, and so on. 1 
 
 9. Shoulder Raising. 
 
 With arms dropped by the side, the shoulders are raised slowly 
 but strongly as high as possible and lowered slowly. 
 
 This may be done either with both shoulders simultaneously, or 
 with the left and right shoulders alternately. 
 
 The movement is produced by the muscles which raise the shoul- 
 ders ; but it also causes the upper ribs to be lifted so that the 
 upper portion of the cavity of the chest is enlarged. Therefore this 
 movement is useful for promoting activity of respiration in the 
 apices of the lungs, which generally become diseased first in cases 
 of incipient tubercles in the lungs (catarrh of the apices of the 
 lungs). It is also effectual in cases of weakness and paralysis of 
 the lifting muscles of the shoulders. 
 
 In cases of so-called high shoulder, consequent upon paralysis of 
 
 1 In each of the subsequent exercises in which the position of the hand is of 
 importance, this position is again described.
 
 EXERCISES FOR THE ARMS AND HANDS. 
 
 21 
 
 one side or lateral curvature of the spine, the exercise should be 
 taken only on one side and with the lower shoulder. 
 
 10. Shoulder Movement forward and backward. 
 
 The hands rest on the hips. Both shoulders are first moved for- 
 ward evenly and then drawn backward vigorously. The elbows, 
 simultaneously with the shoulders, are moved forward and backward 
 as far as possible. 
 
 The upper part of the body and the head must not lose their up- 
 right position. Simultaneously with the backward movement of the 
 shoulders there should be inspiration, and with the forward move- 
 ment, expiration. 
 
 The backward movement is the more important part of this exer- 
 cise. 1 It is done by means of the back muscles of the shoulders 
 and by some dorsal muscles (the rhomboidal muscles), and these it 
 strengthens. For this reason it is of great use in cases of their 
 weakness or paralysis, which are indicated by a stooping carriage, 
 bent back, and protruding shoulder blades. Moreover, the chest is 
 expanded and respiration is 
 stimulated by the action of 
 drawing the shoulders back. 
 Therefore the exercise may / 
 be recommended in cases of / 
 difficulties in breathing (asth- I 
 
 ma). \ 
 
 \ 
 
 11. Arm Raising sideways. \ 
 
 \ 
 The arms stretched at full \. 
 
 length are raised laterally from 
 the side, quietly and steadily, 
 till they reach a vertical po- 
 sition (Fig. 7). The fingers 
 are together and stretched ; 
 the back of the hands during 
 the first part of the move- 
 ment, while the arms are 
 
 S 
 
 Fig. 7- 
 
 1 The backward movement is more effectual if it follows the forward move- 
 ment, and is not taken, as to the shoulders, from the Position at Start.
 
 22 
 
 HOME GYMNASTICS. 
 
 hanging down, are first turned outward; then upward, while the 
 arms are level ; and finally inward (toward each other), after the 
 arms have been lifted to their full height. Then the arms are low- 
 ered sideways, which must be done slowly and with tense muscles. 
 
 The movement is produced by the muscles of the shoulder and 
 the dorsal muscles. The deltoid muscles, covering the shoulders, 
 are specially active in it. The exercise causes an expansion of the 
 chest and stimulates respiration. It is therefore especially to 
 be recommended in asthmatic troubles, as well as in cases of . de- 
 fective development of the chest and the organs of respiration 
 (weak chest). 
 
 12. Arm Raising forward. 
 
 The arms are raised forward slowly and evenly, first to a horizontal 
 and then to a vertical position, and are then lowered again. The 
 inner surfaces of the hands are turned towards each other. 
 
 The exercise is performed by the lifting muscles of the arm, and 
 invigorates the muscles in play. It also enlarges the chest, es- 
 pecially in its upper part. It can be applied, therefore, in cases 
 similar to those named in the previous exercise. 
 
 13. Arm Swinging sideways. 
 
 This corresponds with Exercise No. u, but it must be taken 
 rapidly and with vigor. When the verti- 
 cal position is reached, the arms retain it 
 for a moment ; then they are swung side- 
 ways and downward. 
 
 The effect of this exercise is similar to 
 that of Arm Raising sideways (Exercise 
 1 1), but the effect of the latter is somewhat 
 milder. 
 
 14. Arm Swinging backward and for- 
 ward. 
 
 The hands are closed into fists ; the arms 
 are swung forward into a horizontal posi- 
 tion, and then back as far as possible with- 
 Fig. 8. out moving the trunk forward (Fig. 8).
 
 EXERCISES FOR THE ARMS AND HANDS. 2$ 
 
 This movement is produced by means of the muscles of the 
 shoulders, arms, chest, and back. It has a generally stimulating 
 effect, quickens the circulation, and strongly stimulates respira- 
 tion it therefore warms and animates the body. In cases of nerv- 
 ous troubles, especially in the abdominal organs, its effect is useful. 
 
 15. Arm Spreading. 
 
 First raise the arms forward into a horizontal position. Starting 
 from this, the arms are moved outward and backward, then -again 
 forward, without being lowered, till the original position is again 
 reached, or till the hands touch, or till the outstretched arms are 
 crossed. 
 
 This exercise must be taken slowly and evenly by weak-chested 
 persons, and by strong persons rapidly and vigorously. 
 
 The spread of the arms is produced by the dorsal muscles ; 
 the forward movement, by those of the chest. The exercise enlarges 
 the chest and invigorates the muscles surrounding it. Therefore 
 it can be highly recommended as a means of promoting activity 
 of respiration, in the cases named in Exercises i> and 1 1, also as 
 a means for the improvement of a faulty formation of the chest 
 (chicken breast). 
 
 16. Arm Rotation. 
 
 The arms are raised side- : 
 ways. The tips of the \ 
 fingers then, by a moder- 
 ately rapid motion, describe 
 a circle, the central point 
 of which is even with the 
 height of the shoulders. 
 The arms thus describe 
 the surface of a cone, the 
 apex of which is in the 
 joint of the shoulder. The 
 backs of the hands remain 
 turned upward (Fig. 9). 
 
 Care should be taken that the circle be complete in the backward 
 motion. 
 
 Fig. 9.
 
 24 HOME GYMNASTICS. 
 
 The rotation should begin sometimes backward (circle backward) 
 and as often forward (circle forward). 
 
 17. The Mill. 
 
 The Mill, or Arm Rotation in large circles, is performed in a 
 continuous motion, backward as well as forward. 
 
 a. With both arms simultaneously. 
 
 b. With one arm. 
 
 The Mill backward with both arms (Figs. 10 and 1 1) begins with 
 
 Fig. 10. 
 
 Fig. ii. 
 
 arms hanging down and extended ; they are then raised forward till 
 they reach a vertical position. During this action the rims of the 
 thumbs are first pointed upwards. When they have reached the 
 position b (cf. Fig. 10) the hands are turned so as to cause the little 
 fingers to point backward. Then the arms are lowered backward in 
 as large circles as possible. At c (Fig. 10), the backs of the hands 
 are upward (cf. also Fig. 1 1), and as soon as the arms have again 
 reached a, they are again pointed outward as in the beginning. 
 
 In the Mill forward the arms are first raised backward ; then fol- 
 lows the rotation in a corresponding manner. 
 
 The Mill backward and forward with one arm is performed with 
 the same turns of the hand as the Mill with both arms.
 
 EXERCISES FOR THE ARMS AND HANDS. 
 
 Arm Rotation in small circles as well as in large is produced 
 by a large number of muscles of the shoulder, the chest, and the 
 back, and puts these into great activity. The rotation in small cir- 
 cles is the easier exercise of the two, and has a milder effect ; it may 
 be performed as an introduction to the Mill and as an exercise pre- 
 paratory for it. Both exercises, especially the Mill, bring about free- 
 dom of motion in the joints of the shoulders, an invigoration of 
 the muscles surrounding the chest, an expansion of the chest, 
 and an improvement in the activity of respiration. The Mill with 
 one arm is easier to do than that with both ; the former primarily 
 brings about a freedom of motion in the shoulder-joints while the 
 latter has a marked influence on expansion of the chest, and much 
 invigorates the movements pertaining to respiration. 
 
 Arm Rotation, especially in large circles, is therefore of great 
 benefit in diseases of the organs of respiration (asthma and in- 
 cipient tubercles), also in cases of relaxed and bent carriage, of 
 faulty formation of the chest, and of lateral curvature of the 
 spine. 
 
 18. Arm Bending and Stretching. 
 
 The forearms are drawn 
 toward the upper arms, which 
 remain in their vertical posi- 
 tion ; the hands bend in the 
 same direction, so that the 
 tips of the fingers touch the 
 shoulders in front. 
 
 From this bent position the 
 arms are vigorously stretched 
 upward, forward, sideways, 
 backward, and downward 
 (Fig. 12). The fingers remain 
 together and extended ; the 
 hands are in the same posi- 
 tion as the arms. 
 
 In the lateral stretch the 
 inner surfaces of the hands 
 
 Fig. 12.
 
 26 
 
 HOME GYMNASTICS. 
 
 are downwards ; in the upward, forward, and backward stretches, 
 the surfaces of the hand are turned towards each other, and kept 
 as far apart as the shoulders are. 
 
 In the backward stretch no bending of the trunk must take place. 
 These exercises may also be taken with either arm alone ; again, 
 alternately, and in such a way that one arm passes into the bent 
 position, while the other is being extended ; and, finally, simulta- 
 neously in different directions. Thus, for instance, one arm is 
 stretched upward while the other is stretched sideways, or one arm 
 is stretched forward while the other is stretched backward. In the 
 latter case, care will have to be taken that there be no torsion of 
 the trunk, and no displacement of the shoulders. 
 
 The bending and stretching movements of the arm have an 
 invigorating effect on almost all the muscles of the arm, and on 
 those muscles which start from the trunk and are attached to the 
 arm. They render the shoulder and elbow joints limber, and 
 promote respiration. If the movement is carried out with the 
 energy and precision of muscular impulse which a correct perform- 
 ance of the exercise demands, it also stimulates the development 
 of a strong and active will-power, and results in an increased 
 control of the move- 
 ments of the body gen- 
 erally. Finally, it pro- 
 duces a general excite- 
 ment of the organism. 
 
 19. Arm Stretching 
 backward and down- 
 ward. 
 
 The hands are first 
 folded on the back, with 
 their inner surfaces back- 
 wards (Fig. 13). Then 
 the arms are stretched 
 Fig. 13- downward, slowly, but Fig. 14. 
 
 vigorously, and in so do- 
 ing the shoulders are drawn downward and backward (Fig. 14).
 
 EXERCISES FOR THE ARMS AND HANDS. 27 
 
 In the process of stretching the arms, the inner surfaces of the 
 hands finally touch each other, and at the same time the breath 
 should be expelled. 
 
 The muscular activity induced by this exercise and its other effects 
 are similar to those referred to in Exercise 10 (Shoulder Forward 
 and Back). The exercise is, therefore, highly to be recommended 
 in cases of crooked back, protruding shoulder-blades, or relaxed 
 carriage, and for promoting activity of respiration (in asthma). 
 In cases of lateral curvature of the spine it is also useful. 
 
 20. Arm Thrusting. 
 
 Preparatory to the thrust, the forearms are lifted to a horizontal 
 position, and the elbows are drawn so far back that the wrists come 
 into line with the surface of the chest (compare Fig. 50). The 
 hands are closed into fists. The shoulders should not be lifted. 
 
 In this position the fists are thrust forward, sideways, upward, 
 or downward, in a straight line, by stretching the arms quickly 
 and vigorously, in a similar manner to that shown in Fig. 18. 
 
 The fists should be bent 
 outward in the lateral thrust, 
 and upward in the upward 
 thrust. In both cases this 
 should be done just before 
 giving the actual thrust. 
 
 In order to do the thrust- 
 ing downward very energeti- 
 cally, the elbows should first 
 be lifted upward (Fig. 15); 
 then the thrust follows. 
 
 Arm Thrusting, like Arm 
 Stretching (Exercise 18), 
 may also be done with one 
 arm alone, or with both arms alternately (Fig. 16) or simulta- 
 neously, and in various directions. 
 
 The alternate thrusting downward, with trunk bent forward and 
 legs spread laterally (straddling), is called Stamping. 
 
 The effect of Arm Thrusting is much the same as that of Arm 
 
 Fig. 15. 
 
 Fig. 1 6.
 
 28 
 
 HOME GYMNASTICS. 
 
 Bending and Stretching. As regards the general excitement of 
 the organism, its effect is, however, greater than that obtained by 
 the other exercise, because of the concussion of the body incident to 
 the thrust. Stamping, moreover, promotes, in an excellent manner, 
 the activity of the abdominal organs. 
 
 21. Hand Friction. 
 
 The arms should be raised in front, and the surfaces of the hands 
 pressed against each other. Then they are rubbed together, while 
 first one arm, then the other, is slightly bent and straightened alter- 
 nately. 
 
 The exercise affects nearly all the muscles of the arm, espe- 
 cially its bending muscles. Its action excites the organism gener- 
 ally, warms the hands, and removes any excess of blood in the 
 head and chest. 
 
 22. Beating with the Forearm in Raised Position. 
 
 The arms are raised sideways into a horizontal position (the backs 
 
 of the hands upwards, 
 therefore in the Raised Po- 
 sition), the forearms being 
 bent forward till the ends 
 of the fingers touch (Fig. 
 17). Then the arms are 
 moved backward, on a 
 level with each other, to a 
 horizontal position. This 
 should be done at full 
 stretch, and as far back- 
 ward as possible, either 
 slowly or with a swinging 
 motion. 
 
 This exercise may be 
 performed with both arms 
 
 simultaneously (Fig. 17), or alternately (Fig. 18) ; also with hands 
 
 closed into fists. 
 
 Besides the bending and stretching muscles of the arms, these 
 
 Fig. 17.
 
 EXERCISES FOR THE ARMS AND HANDS. 
 
 2 9 
 
 
 
 exercises bring into activity the front muscles of the chest, the back 
 muscles of the shoulders, and 
 some dorsal muscles attached to 
 the shoulder blade. They render 
 the elbow-joints limber, and their 
 effect corresponds in other re- 
 spects with the general results of 
 Arm Spreading. The action of 
 the simultaneous beating with 
 the forearm produces an expan- 
 sion of the chest which results 
 especially in an improvement of 
 any defects of its formation, 
 and in an increased activity of 
 respiration. Fig. 18. 
 
 i/* 
 23. Beating with the Forearm in Ridge Position. 
 
 This resembles the previous exercise, but the arms, which are lifted 
 
 sideways, are turned so as to bring 
 the inner surfaces of the hands up- 
 ward (Ridge Position). Together 
 with the forearms, the hands and 
 fingers are bent till the ends of 
 the fingers touch the shoulders. 
 
 The forearms are swung in a 
 vertical plane, parallel with each 
 other, while the upper arms retain 
 their horizontal position. 
 
 This exercise also is performed 
 with both arms, either simulta- 
 neously or alternately (Fig. 19), 
 and also with the closed fist. 
 
 Its action is invigorating to the 
 muscles of the arms, especially to 
 their stretching muscles, and limbers the elbow-joints. The general 
 effect is the same as that of Arm Bending and Stretching. 
 
 Fig. 19.
 
 30 HOME GYMNASTICS. 
 
 24. Hashing Movement. 
 
 The forearms are raised forward into a horizontal position, with 
 the hands closed into fists, and the sides of the thumbs directed up- 
 ward. 
 
 In this position the forearms are swung vigorously upward and 
 downward, but not with full bending or stretching of the arms. 
 
 The movement reminds one of the hashing of meat. It may be 
 done simultaneously with both arms, or alternately ; that is, in 
 such a manner that either both the forearms are lifted simulta- 
 neously above the horizontal position and then lowered simultane- 
 ously, or that one arm is lifted, while the other is lowered. 
 
 The action of this exercise is invigorating to the bending and. 
 stretching muscles of the arm, and strongly excites the organism 
 in general. 
 
 25. Chopping Movement. 
 
 Beginning with outstretched arms, the fists are placed near the 
 shoulder in every one of the various strokes ; then the stroke is 
 given by a vigorous stretch of the arm while the fist leaves the 
 shoulder in a circular line. The middle knuckles move in the di- 
 rection of the plane of the stroke. 
 
 a. Spoke Stroke. 
 
 The right fist is at first raised over the right shoulder (near the 
 right ear), with thumb directed backward. The elbow is raised for- 
 ward. Then the stroke is given forward and downward. The arm 
 when it reaches the horizontal direction is already fully extended, 
 and in that position it is then swung backward close by the upper 
 part of the thigh. 
 
 b. Raised Stroke. 1 
 
 The right fist is raised over the left shoulder (near the left ear), 
 and the stroke is given diagonally downward towards the right side. 
 The backs of the hands remain upward. 
 
 1 Technically called High Raised Stroke, in contradistinction from the Hori- 
 zontal Raised Stroke, executed at shoulder height, and from the Deep Raised 
 Stroke, which is given diagonally from below upward.
 
 EXERCISES FOR THE ARMS AND HANDS. 31 
 
 c. Ridge Stroke. 1 
 
 The right fist, as in the Spoke Stroke, is lifted over the right 
 shoulder, but the back of the hand is pointed backward ; the elbow 
 is pointed outward and somewhat backward. The stroke is given 
 diagonally downward, and ends above the left hip. 
 
 In a similar manner these strokes are given with the left arm. 
 
 The effect of the Chopping Movement is like that of Arm Bend- 
 ing and Stretching as well as that of Arm Thrusting. In energy it 
 equals the latter. 
 
 26, Hand Bending and Stretching. 
 
 The arms fully extended are lifted sideways or forward, the backs 
 of the hands being turned up- 
 ward. In this position the 
 following exercises are taken : 
 *- a. Hand bending upward 
 and downward. 
 
 The hands, with fingers 
 extended and together, or 
 clenched, or weighted with 
 dumb-bells (Fig. 20) are bent 
 upward as far as possible in 
 the direction of the backs of 
 the hands ; then they are 
 extended in the original posi- 
 tion ; then bent downwards, 
 and so on. Fig. 20. 
 
 b. Hand bending sideways. 
 
 The bending is alternately toward the thumb side and toward the 
 little finger side. 
 
 A quick bending movement of the hands this way and that, in 
 fact, becomes a swinging of the hands upward, downward, or side- 
 ways. 
 
 27. Hand Rotation. 
 
 The arm is held as in the previous exercise. 
 
 In the rotation the hand describes the surface of a cone, the apex 
 1 Technically called High Raised Stroke.
 
 32 HOME GYMNASTICS. 
 
 of which lies in the wrist. In this manner, with an even and 
 constant movement, the action passes, for instance, from the Bend- 
 ing Position upwards into the Bending Position sideways, down- 
 wards, sideways in the opposite direction, and so on. 
 
 Hand Bending and Stretching, as well as Hand Rotation, develop 
 the muscular system of the forearm, and render the wrist supple. 
 These exercises can be successfully applied in cases of writer's 
 cramp, and are beneficial in St. Vitus-like twitchings. 
 
 28. Finger Bending and Stretching. 
 
 The fingers are slowly but vigorously bent enough to form a fist, 
 and are then again opened forcibly. 
 
 29. Finger Spreading. 
 
 The spread consists in holding the tips of the fingers apart from 
 each other and in the plane of the surface of the hand. 
 
 After the spread the extended fingers are brought together again, 
 or are tightly clenched, this latter action increasing in some cases 
 the effect of the exercise. 
 
 The finger exercises indicated are produced partly by the muscles 
 of the forearm which bend and stretch the fingers, and partly by the 
 muscles of the hand. They exercise these muscles, and are especially 
 useful in cases of writer's cramp ; also in twitchings of the nature 
 of St. Vitus' dance. After a fatiguing use of the hands in writ- 
 ing, drawing, sewing, etc., they rapidly refresh and reinvigorate 
 the muscles. 
 
 IV, EXEECISES FOE THE LEQS AND FEET, 
 
 30. Leg Raising. 
 
 It may be done as follows : 
 
 a. Sideways (Fig. 21). 
 
 b. Forward and backward (cf. Fig. 22). 
 
 c. Diagonally forward and diagonally backward. 
 
 From the Position at Start, but with hands resting on the hips, 
 either leg, which must be fully extended, is raised exactly in each of 
 the directions named, as far as possible, and without bending the
 
 EXERCISES FOR THE LEGS AND FEET. 
 
 33 
 
 body, which must be kept erect. After remaining a little while in 
 this raised position, the leg is lowered 
 again slowly. 
 
 The toe, in this exercise, is pointed 
 downward and a little outward. The 
 supporting leg should remain perfectly 
 rigid and should not be bent. 1 
 
 31. Leg Spreading. 
 
 Leg Spreading and Leg Closing differ 
 from the preceding exercise only in that 
 the upward and the downward move- 
 ment of the leg is taken with a swing. 
 Particular care must be taken that in 
 this as well as in the following exercise 
 {he supporting leg be kept rigid. 
 
 < 
 
 32. Leg Swinging. 
 
 a. Forward and back- 
 ward (Fig. 22). 
 Either leg is swung ener- 
 getically forward, and past the 
 other leg, and then backward 
 with equal force. 
 
 The toes are pointed down- 
 X \ ward and a little outward. 
 \ V They are raised Slightly, but 
 ..''' \) only at that moment when 
 the moving leg is in the ver- 
 tical position. 
 
 1 If Leg Raising is done while standing, only one leg can be raised. In doing 
 this the leg which is raised leaves a certain distance between it and the other leg, 
 on which account this exercise may also be termed Leg Spreading. The raising 
 or spreading may be as at first (without swing) or rapid (with swing). Generally, 
 however, the term " Leg Raising " is understood to designate the slow movement 
 without swing, while " Leg Spreading " is understood to mean a rapid swinging 
 motion. In a position in which the legs do not support the body, as, for instance, 
 in sitting, lying, or hanging by the arms, both legs may be raised simultaneously.
 
 34 HOME GYMNASTICS. 
 
 b. Outward and inward (Fig. 23). 
 
 Either leg is raised forward a little, then swung first to the 
 
 left or right laterally outward, 
 and then, by means of a gen- 
 tle torsion of the upper part of 
 the body, swung to the right 
 or left laterally inward, thus 
 crossing in front the support- 
 ing leg. 
 
 Those who find difficulty in 
 maintaining the equilibrium of 
 the body while the leg is 
 swung may, in the beginning, 
 rest the hand on the back of a 
 chair, or on a table ; but the ex- 
 ercise is of greater value when 
 
 Fig. 23. 
 
 performed without any support. 
 
 The movement is more difficult when the leg is swung in a curve 
 over the back of a chair. 
 
 33. Leg Rotation. 
 
 Either leg is lifted forward, and then the foot is turned with an 
 even motion outward, and therefore to the right or to the left, then 
 backward and inward past the supporting leg, and again to its front ; 
 or the exercise may begin backward, and be then continued outward, 
 to the front, inward, and so on. The moving leg thus describes the 
 surface of a cone, the apex of which lies in the hip joint. 
 
 The exercises of Leg Raising (Exercise 30), Leg Spreading (Exer- 
 cise 31), Leg Swinging (Exercise 32), and Leg Rotation (Exercise 33), 
 are performed by the aid of numerous muscles which lead from the 
 pelvis to the upper thigh. They have an invigorating effect on 
 these muscles, render the hip joint more supple, remove excess of 
 blood from the head and chest, and promote the activity of the 
 organs of the abdomen, in cases of stagnation. In the last respect 
 Leg Swinging is specially effectual, and it also contributes much 
 to the general invigoration of the organism.
 
 EXERCISES FOR THE LEGS AND FEET. 
 
 35 
 
 34. Leg Torsion. 
 
 Beginning with the Position at Start, first the heels, then the 
 toes, are turned outward (by a slight sim- 
 ultaneous raising of the heels or of the 
 toes and balls of the feet), and so on 
 alternately. In this manner a Straddling 
 Position is reached (Fig. 24). 
 
 From this Straddling Position the Posi- 
 tion at Start is recovered by means of 
 adequate torsion of the legs alternately 
 on the heels and on the toes and balls of 
 the feet. 
 
 35. Drawing the Legs together. 
 
 This is done : 
 
 a. From the Straddling Position on 
 the toes and balls of the feet (Toe Posi- 
 tion), by drawing the legs together by 
 
 Fig. 24. 
 
 The legs should 
 
 short jerks alternating from the right to the left, 
 be kept perfectly tense. 
 
 The toes and balls of the feet must not leave the floor, but should 
 slide along over it. 
 
 b. By a movement which draws the legs together simultane- 
 ously and evenly and with the entire soles of the feet on the floor. 
 
 Exercise b is difficult, and is accomplished successfully only on 
 a smooth floor. It is much facilitated by leaning with the hands 
 more or less heavily on a table or anything similar. 
 
 Exercises 34 and 35 are performed by means of muscles which 
 lead from the pelvis to the upper thigh. The contraction of the 
 legs is accomplished mostly by the muscles lying on the inner part 
 of the thigh, called the adductors ; but the muscles of the calf also 
 participate in the action. Exercise 34 causes a mild general stimu- 
 lation. Exercise 35 strengthens the muscles called into action, 
 and is therefore useful in cases of their weakness or paralysis. 
 It can also be used with advantage in cases of stagnation of the 
 organs of the abdomen.
 
 HOME GYMNASTICS. 
 
 36. Little Knee Bend. 
 
 The Little or Half Knee Bend begins with the Position at Start, 
 except that the hands should be placed on the 
 hips. The upper portion of the body retains 
 unchanged its vertical position. Both knees 
 are then bent quietly and evenly in the direc- 
 tion of the feet, together with a simultaneous 
 and gradual raising of the heels into a position 
 which rests the body on the toes (Fig. 25), till 
 the thigh and leg form a right angle. 
 
 After staying a short time in this position 
 the knees are straightened and the heels low- 
 ered gently. 
 
 A bending and straightening of the knee, one 
 movement immediately following the other, is 
 called Knee Balancing. 
 
 Instead of placing the hands on the hips, the arms may be raised 
 to a horizontal position, either forward or side- 
 ways, or up to a vertical position ; or an Arm 
 Raising Position may be taken combined with 
 Knee Bending. 
 
 If the exercise is taken in the position called 
 Feet Touching, the knees when close together 
 are also bent forward in the direction of the 
 feet. 
 
 37. Deep Knee Bend. 
 
 The Deep Knee Bend (Fig. 26) is similar to 
 the preceding one, but the bend should be as 
 low as possible, till the seat almost touches the 
 heels. 
 
 The upper part of the body should not incline p . 
 
 towards the front, but on the contrary should be 
 held in the vertical position from beginning to end. The small of 
 the back is drawn in ; the heels are raised as high as possible, and 
 must remain together. 

 
 EXERCISES FOR THE LEGS AND FEET. 
 
 37 
 
 38. Alternate Knee Bend. 
 
 a. In a Pace Position forward (Fig. 27). 
 
 Beginning with the Position at Start, the right foot is put for- 
 ward about twenty-four inches either directly or diagonally, taking 
 a Pace Position on the right ; then the left 
 or hindmost knee is bent. The weight of 
 the body rests on the hindmost foot ; the 
 forward leg remains entirely rigid, and the 
 trunk remains vertical. 
 
 Then the left knee is straightened with 
 a forward inclination of the body, and the 
 right or forward knee is bent. The weight 
 of the body now rests on the forward foot, 
 the heel of which may also be raised. The 
 'trunk and the hindmost leg are now in 
 the same line. 
 
 In a similar manner a Pace Position on 
 " the left is then taken. 
 
 b. In a Straddling Position. 
 
 From the Position at Start, by placing the right and the left foot 
 sideways, the Straddling Position is reached (cf. Fig. 24). 
 
 Now the left leg is bent, while the right leg remains rigid ; then 
 vice versa. The upper part of the body follows the movement by a 
 lateral turn of the pelvis (the hips), but without leaving the vertical 
 position. The weight of the body therefore rests on the bent leg. 
 
 In the various forms of Knee Bending and Stretching, the bend- 
 ing muscles, but chiefly the stretching muscles of the legs, are 
 called into activity. Exercises 36 and 37, chiefly the latter, also 
 affect largely the dorsal muscles. All these exercises have for these 
 reasons a beneficial effect in cases of weakness or paralysis of the 
 lower limbs. Exercises 36 and 37 also have such an effect in cases 
 of weakness or paralysis of the dorsal muscles, bad carriage, or 
 deformities of the spine. 
 
 39. Knee Raising forward, and Leg Stretching. 
 
 The knee is raised so high that the thigh is at least in a horizontal
 
 38 
 
 HOME GYMNASTICS. 
 
 Fig. 28. 
 
 position, while the trunk is held upright. The lower leg hangs ver- 
 tically down, with the foot bent slightly upward (Fig. 28). 
 
 In this position the whole leg is quietly 
 but vigorously extended, and with it the 
 foot also. The thigh should not be low- 
 ered enough to make the full extension of 
 the leg impossible. The supporting leg 
 should continue rigid during the exercise. 
 The act of raising the thigh is exciting 
 to the circulation of the blood in the or- 
 gans of the cavity of the pelvis, and to 
 the peristaltic action of the lower parts 
 of the intestines. This part of the exer- 
 cise is therefore useful in cases of hem- 
 orrhoids or of hardness of the abdo- 
 men. The entire movement calls into 
 activity numerous stretching and bending 
 muscles of the legs, and may for this reason be recommended also 
 for the invigoration of the muscles of the legs ; finally, it serves 
 to render the joints of the knee and of the hip more supple. 
 
 40. Raising the Lower Leg. 
 
 The left or right lower leg is raised back- 
 ward by a movement of the knee-joint 
 (Fig. 29), and lowered again by straighten- 
 ing the leg either slowly or with a swing. 
 In the latter case the raising should, if pos- 
 sible, be carried so far that the whole heel 
 shall touch the seat. 
 
 The thigh of the bent leg should main- 
 tain a vertical position close to the support- 
 ing leg. In other words, the knee should 
 not be bent forward. 
 
 This exercise renders the extensor and 
 
 Fig. 29. 
 
 flexor muscles of the lower leg active, and the knee-joint supple. 
 
 41. Standing on the Toes. 
 
 Starting from a Standing Position in which the body rests on
 
 EXERCISES FOR THE LEGS AND FEET. 
 
 39 
 
 Fig. 30. 
 
 the full soles (Sole Position) the Toe Position is taken, and then 
 
 the heels and along with them the whole 
 
 body are lifted. The body consequently 
 
 rests on the toes and the balls of the feet 
 
 only (Fig. 30). The heels should be lifted as 
 
 high as possible ; the body should be kept 
 
 rigid and still. 
 
 The Toe Position may be practised by be- 
 ginning either with the Position at Start or 
 that called Feet Touching, or with the Strad- 
 dling Position, etc. 
 
 A movement by which the body is lifted 
 and lowered, in uninterrupted alternation, by 
 means of a change from the Toe Position to 
 the Sole Position, is called Foot Balancing. 
 
 It is advisable to put a light but not close- 
 fitting cushion on the head (cf. Fig. 30), in 
 order to acquire the habit of keeping the body 
 
 quiet and steady both in this exercise and in all those in which the 
 body rests on a small surface only, including therefore those in 
 which one leg only supports the body. 
 
 This exercise invigorates the muscles of the calf and of the feet, 
 and strengthens those dorsal muscles which keep the trunk and the 
 head erect. It should therefore be practised, especially with 
 some light object laid on the head, for the purpose of acquiring 
 a good carriage, and also in cases of deformities of the spinal col- 
 umn. 1 
 
 1 As early as 1782, Tissot mentions, among other means for producing a good 
 carriage of the body, a light object carried on the head. He says : " In a nun- 
 nery, I have seen still another expedient resorted to among the boarders for im- 
 proving a bent carriage of the head. The lady superior made them play all 
 manner of games, and without allowing her motive to be perceived, she proposed 
 one in which a round ball or anything else which would slip off easily was carried 
 on the head. The object of the game was, not to allow the ball to drop while 
 marching, and as is customary in other games a forfeit was paid by any young 
 lady who allowed it to fall. I have been assured that this expedient has in- 
 variably been successful, because the children have accustomed themselves event- 
 ually, in consequence of the practice gained in the game, to carry the head 
 erect. I am the less surprised at this, when I recall the fact that milkmaids and
 
 40 HOME GYMNASTICS. 
 
 42. Foot Bending. 
 
 Beginning with the Position at Start, either knee as in Exercise 
 39, or either leg extended as in Exercise 30 , is raised forward, 
 and then the same foot is alternately bent upward and extended 
 downward. 
 
 43. Foot Torsion. 
 
 In the position of the leg as in Exercise 42, the toes are directed 
 alternately inward and outward ; the foot is thus turned laterally 
 inward and outward, in which action the leg and the thigh both 
 participate. 
 
 44. Foot Rotation. 
 
 In the position of the leg as in Exercise 42, the foot describes a 
 circle outward or inward, in which the toe is pointed first outward, 
 then downward, then inward, lastly upward, and so on, or in re- 
 verse order. 
 
 The rotation should be as even as possible, and therefore it must 
 be done slowly at first. 
 
 Exercises 42, 43, and 44 may also be taken in a sitting posture. 
 
 The foot exercises practise the muscles of the lower leg and of 
 the foot, render the ankle more supple, and increase the circula- 
 tion of the blood downward, thereby warming the feet and re- 
 moving the blood from the upper part of the body. 
 
 others who are accustomed to carry a weight on the head almost invariably hold 
 it erect. The reason for this erect carriage is easily seen ; for these people, in 
 order not to let their burden drop, must invariably hold the head exactly upright. 
 The same result, however, would not be achieved in young people on whose heads 
 heavy burdens were put ; for, if the cervical vertebrae were pressed down too 
 hard, they would easily bend to one side, especially if the object carried were not 
 just in the middle." (Tissot : Medizinischen und chirurgischen Cymnastik, p. 
 293. Leipzig: 1782.) 
 
 Notice should also be taken of the fact that it is just a light object, intended to 
 be balanced on the head so as to prevent its falling off, which calls out in a 
 greater measure than a heavy object that muscular activity by which the equilib- 
 rium of the vertebral column and consequently that of the head is maintained. 
 For a heavy object, by reason of its own weight, of itself lies firmer.
 
 EXERCISES FOR THE LEGS AND FEET. 41 
 
 WALKING, BUNNING, JUMPING. 
 
 45. Spread Walk, with Forward Stride. 
 
 The Spread Walk is performed either without change of base, as 
 a so-called mock walk, then consisting in throwing forward the ex- 
 tended legs alternately ; or with change of base. In the course of 
 this walk the legs are swung farther forward than is necessary for 
 the completion of a pace. Before the foot is put down, the leg must 
 consequently be swung back somewhat. 
 
 46. Walk of Ascent. 
 
 With each step the corresponding knee is raised high enough for- 
 ward to bring the thigh in a horizontal line. 
 
 47. Walk, Raising the Lower Leg. 
 
 ,- This is a mode of walking in which the lower leg is raised and 
 swung backward, if possible so far that the whole heel shall touch 
 the seat (cf. Exercise 40). 
 
 The last two modes of walking may also be practised either as a 
 mock walk (without change of base) or as a forward movement. 
 
 48. Running. 
 
 Running is hopping from one foot to the other, descending, how- 
 ever, only on the toes and balls of the feet. 
 
 In the descent the knees should be slightly bent. 
 
 The running movement may take place either with or without 
 change of base. 
 
 a. With knees slightly raised. 
 
 b. As a Bun of Ascent (cf. Exercise 46). 
 
 c. As a Spread Run (cf. Exercise 45). 
 
 d. As a Run, Raising the Lower Leg (cf. Exercise 47). 
 
 For the run without change of base, it is advisable to rest the. 
 hands on the hips ; but in the run with change of base, the fore^ 
 arms should be held horizontal, while the upper arms ,hang treely 
 down ; the fists should be tightly closed.
 
 42 HOME GYMNASTICS. 
 
 49. Jump with Heels Together. 
 
 a. Without change of base. 
 
 A rapid but slight bend of the knees, with heels raised, is followed 
 by a vigorous straightening of the legs, which gives an upward spring 
 to the whole body. The legs are together while the body is in the 
 air ; on reaching the floor the knees are immediately bent, and then 
 straightened with a simultaneous lowering of the heels. Only the 
 forepart of the feet (toes and balls) should touch the floor at the 
 end of the jump. The upper part of the body remains upright, 
 and the heels are kept together during the whole movement. 
 
 b. With change of base. 
 
 The jump with change of base forward, backward, sideways, is 
 taken in the same manner as that without change of base, the only 
 difference being that the person lands about a pace away from the 
 spot whence the upward jump took place. 
 
 50. Jump into the Straddling Position. 
 
 After jumping up from the Position at Start, the legs are quickly 
 parted sideways, so that the descent ends in the Straddling Position 
 (see Fig. 24). 
 
 Then the jump upward is made in the Straddling Position, and 
 during the descent the legs are brought together and into the Posi- 
 tion at Start. 
 
 51. Jump Straddling in the Air. 
 
 After a vigorous upward jump the extended legs are parted 
 (in the Straddling Position) in the air, as far as possible, and brought 
 together again before the descent. 
 
 This exercise is much facilitated by leaning with the hands on the 
 back of a chair, or, preferably, on the edge of a table. 
 
 With every jump one should be most careful in coming down to 
 land the body on the forepart of the feet, and not on the full sole; 
 4lsq, l&at the knee be bent without stretching the muscles of the 
 teg. 8 - $n this manner the shock experienced from the descent is 
 tfmrinished, and the concussion does not reach into the region of 
 bf* spine and" the brain.
 
 COMPOSITE EXERCISES. 
 
 43 
 
 The exercises of walking, running, and jumping render all the 
 nfuscles of the legs active. In the first place, they invigorate the 
 muscles and make the joints of the legs hips, knees, and ankles 
 supple. Indirectly, they remove excess of blood from the 
 head and chest, and promote activity in the abdominal organs. 
 They are, therefore, useful in cases of stagnation in the vessels of 
 the abdomen, and in cases of hemorrhoids or costiveness. More- 
 over, they have a general exciting action on the whole organism. 
 This is capable of being graded from a moderate to a very intense 
 effect by devoting only a short time to the gentler exercises of 
 walking and running, and a longer time to the more active ones, 
 especially the Spread Run and Run of Ascent. 
 
 Activity of the kind last referred to produces a lively quickening 
 of circulation and respiration, and increases, in a marked degree, the 
 metamorphosis of tissue in the system. Therefore, such an exercise 
 may be warmly recommended to persons inclined to corpulence, if 
 they are free from troubles of the heart or of the circulation. It is 
 a useful substitute even for extensive walking trips and mountain 
 climbing, justly esteemed as the latter are in cases of this kind. 
 
 V. COMPOSITE EXERCISES, 
 52. Hewing Movement. 
 
 Put the feet sideways into the Straddling 
 Position (see Fig. 24) ; extend the arms into 
 a vertical position, and clench the fists. 
 
 From this position swing the arms forci- 
 bly downward, bending the trunk forward at 
 the same time (Fig. 31). The knees should 
 yield to the force of the swing by bending 
 slightly. 
 
 In swinging the body and the arms up- 
 ward, bend both head and trunk slightly 
 backward. 
 
 This exercise brings almost the whole 
 muscular system of the body into activity. 
 It has, therefore, a general effect, which may be graded from a very
 
 44 
 
 HOME GYMNASTICS. 
 
 moderate to a very intense excitation of the whole organism. The 
 motion of the humors of the body is accelerated, expiration becomes 
 more effectual, and the tissue changes in the system are quickened. 
 More especially the activity of the abdominal organs is thereby 
 both excited and regulated. 
 
 53. Arm Swinging with Torsion (Mowing Movement). 
 
 The arms are lifted forward to the horizontal, and in such a man- 
 ner that in swinging the arm sideways to the right, the right arm re- 
 mains extended, while the left is bent at the elbow-joint towards the 
 front of the chest (Fig. 32). 
 
 Fig. 32. 
 
 33- 
 
 In swinging the arms sideways to the left the left arm is extended 
 and the right bent towards the front of the chest (Fig. 33). 
 
 The trunk is inclined forward somewhat by bending the hip-joint, 
 and yields to the swing of the arms by a more or less vigorous tor- 
 sion, without, however, changing the direction of the head. 
 
 By this exercise the muscles of the arms and all the muscles at- 
 tached to the chest are rendered active. For this reason, by 
 means of the stimulation of the muscles referred to, the exercise 
 promotes indirectly a good development of the chest and activity 
 of respiration. But it also has a general invigorating effect. 
 
 54, Knee Balancing, with Arm Stretching. 
 
 Beginning with the Position at Start, the arms are bent (cf.
 
 COMPOSITE EXERCISES. 
 
 45 
 
 Exercise 18), and are then extended upward, while the heels are 
 raised at the same time (Fig. 34). 
 
 Then the arms are again bent, and at the 
 same time with a Deep Knee Bend (Squatting 
 Position) are extended downward through the 
 opening of the knees (Fig. 35). 
 
 In the Squatting Position the arms are again 
 bent and then extended upwards while the body 
 is straightened at the 
 same time ; and so on. 
 
 The heels remain raised 
 till the exercise is ended. 
 If dumb-bells are used 
 in this exercise, the arms 
 are bent as in Arm- 
 Thrusting, the forearms 
 only being lifted forward 
 to the horizontal. 
 
 Fig- 35- 
 
 55. The Mill with Bend. 
 
 Fig. 34- 
 
 This exercise starts from the Straddling Position, and consists in 
 swinging the arms in 
 
 a circle in front of the ,.--"" ^'""""--" " % *^ 
 
 body, with Knee Bal- 
 ancing (Exercise 36) 
 and Trunk Bending and 
 Stretching. 
 
 Both arms are swung 
 in a circle to the right, 
 upward, to the left, and 
 downward, continuing 
 in this sequence, or in 
 the opposite one. In 
 swinging the arms up- 
 ward to the right, the 
 right knee is bent (Fig. 
 36), and it is stretched 
 again as soon as the Fig- 3 6 -
 
 4 6 
 
 HOME GYMNASTICS. 
 
 arms have performed the upward swing ; when the arms are lowered 
 to the left the left knee is bent ; when the arms describe the lower 
 part of the circle, both knees are bent for a little while, then the 
 left knee is straightened, and so on. 
 
 The trunk begins to be bent during the swing of the arms down- 
 wards, and it begins to be straightened during their swing upward. 
 
 56. Dumb-bell Shifting. 
 
 The feet are moved sideways into a wide Straddling Position while 
 the arms are lifted forward perpendicularly. Then one turns on the 
 heels to the left, in such a manner that the toes of the left foot are 
 directed exactly sideways, while those of the right foot are directed 
 forward. Then the left knee is bent beyond the line of the toes, 
 while the right leg remains at full length, and with a simultane- 
 ous lowering of the arms the body is bent so far that, if possible, 
 the dumb-bells or the fists touch the floor in front of the left foot 
 (Fig. 37). 
 
 Fig. 37- 
 
 After rising again, the body is turned to the right on the heels 
 and far enough to place the end of the right foot exactly sideways, 
 and that of the left forward. Then the trunk is bent and the arms 
 lowered in the direction of the right foot, and 'so on. 
 
 The last three exercises (Knee Balancing with Arm Stretching, 
 the Mill with Bend, and Dumb-bell Shifting) strongly affect almost 
 the whole muscular system of the body, for -which reason they 
 strengthen the muscles generally and excite intensely the whole 
 organism. The effect is similar to that of the Hewing Move- 
 ment (Exercise 52). The Mill with Bend, and Dumb-bell Shifting,
 
 COMPOSITE EXERCISES. 
 
 47 
 
 more particularly promote the activity of the abdominal organs, 
 and resemble, in their effect, the exercise of Trunk Rotation (No. 8). 
 
 57. Support in Lying Forward. 
 
 The body is supported by resting the hands either on the edge of 
 a table, or, with knees bent, on the front of the seat of a chair, or on 
 the floor. Then a backward movement is made. Head, trunk, and 
 legs should "be in the 
 same line ; the arms are 
 at full length (Fig. 38). 
 
 While thus supported, 
 the arms are bent (Fig. 
 39), and straightened 
 again ; in doing which, 
 one should be careful 
 'that the body does not 
 lose its upright position. 
 
 The Support in Lying 
 
 Fig. 38- 
 
 Forward, with its accom- 
 panying Arm Bending 
 
 and Stretching, acts very extensively on the muscular system of the 
 
 trunk, also on that of the 
 arms and legs. But the ex- 
 ercise calls out more partic- 
 ularly a vigorous activity of 
 the dorsal muscles. It has 
 therefore an invigorating 
 effect on the muscular sys- 
 tem generally, but princi- 
 pally on the dorsal muscles. 
 For this last reason these 
 exercises are of advantage 
 
 in cases of relaxed and crooked carriage, also in cases of lateral 
 curvature of the spine. The bending of the arm in Support in 
 Lying Forward also enlarges the chest and improves activity of 
 respiration. It is therefore useful also in cases of defective for- 
 mation of the chest and defects in the organs of respiration, 
 especially asthma. 
 
 F'g- 39-
 
 4 8 
 
 HOME GYMNASTICS. 
 
 VI, EXEECISES WITH THE WAND, 
 
 In the following exercises the backs of the hands are turned up- 
 ward in grasping the wand ; J the 
 thumbs are held downward. The 
 hands are about twice as far apart as 
 the shoulders ; it is only in Stepping 
 up on the Wand (see Fig. 52) and 
 Stepping over the Wand that they 
 will need to be nearer together. 
 
 At the beginning of the exercise 
 the wand is held horizontally in front 
 of the body with arms downward and 
 stretched. This is Position at Com- 
 mencement (Fig. 40). 
 
 Fi g 40. 58. Wand Raising. 
 
 Starting from the Position at Commencement, the wand is raised 
 forward either slowly, with arms extended, or with a swing : 
 
 a. To a horizontal position of the arms. 
 
 b. Over the head (Fig. 41). 
 
 It is then again lowered in front. 
 
 59. Wand Lowering backward. 
 
 a. Till the arms are bent. 
 
 In the position of the wand held over the head, the arms are 
 bent quietly and evenly till the wand touches the shoulders (Fig. 
 42, a, b]. 
 
 b. Till the arms are stretched. 
 
 The arms, bent as described above, are stretched downward. If 
 necessary, a wider grasp of the wand may be taken in the begin- 
 ning (Fig. 42, a\ P). 
 
 The horizontal position of the wand should be preserved from 
 
 1 With regard to the length and thickness of the wands the remarks on 
 page 10 should be referred to. For vigorous persons it is desirable to use an 
 iron wand instead of a wooden one, 40 inches (l metre) long, and weighing from 
 4i to 9 pounds (2 to 4 kilograms).
 
 EXERCISES WITH THE WAND. 
 
 49 
 
 the beginning to the end of the exercise. Particular attention is 
 to be paid to this. 
 
 Fig. 41. 
 
 60. Wand Raising over with Both Arms. 
 
 With arms stretched, the wand is raised or swung over the head 
 in a horizontal position (Fig. 43, a 1 , fi), and then without in the least 
 
 Fig- 43- 
 
 bending the arms, it is lowered backward into a position called Deep 
 Position of the Wand (Fig. 43, a, b). For this exercise also it will
 
 HOME GYMNASTICS. 
 
 be necessary at first not to keep the hands too far apart in grasping 
 the wand. 
 
 61. Wand Weighing. 
 
 The wand is first held horizontally in front of the body and then 
 
 swung upward to the right into a vertical 
 position. The right arm remains stretched 
 while the left is bent (Fig. 44, a, b}. 
 
 Starting from this position of the wand 
 on the right hand side, this same weigh- 
 ing movement to the left is next taken 
 with the left arm stretched. But first, 
 the wand is again held horizontally in 
 front of the body and then swung to the 
 left, without any interruption of the move- 
 ment, while the right arm is bent (Fig. 
 44, a 1 , d l ). Then follows the weighing of 
 the wand to the right, 
 and so on. 
 
 Throughout this ex- 
 ercise any displace- 
 ment of the shoulders 
 
 Fig. 44. 
 
 or hips, and any bending of the trunk, should be 
 scrupulously avoided. 
 
 62. Wand Lowering sideways. 
 
 Starting from the position in which the wand 
 is held over the head (see Fig. 41), the right 
 arm, which remains stretched, brings the wand 
 downward to the right hand side of the body ; 
 the left arm at the same time bends over the head, 
 and in such a manner as to cause the upper arm Fi - 45- 
 
 to assume a vertical, and the forearm a horizontal position (Fig. 45). 
 Neither the head nor the trunk should incline sideways in the least. 
 
 From this position the wand is raised horizontally over the head, 
 with the left arm stretched, and then lowered to the left hand side, 
 while the right arm is bent. 
 
 This exercise may be taken with or without a swing.
 
 EXERCISES WITH THE WAND. 
 
 63. Wand Raising over with One Arm. 
 
 While, with arms stretched, either hand draws one end of the 
 wand to its own side of the body, the other arm is bent over the 
 head, and thus brings the wand into 
 a vertical position near the body. 
 The body and the wand are thereby 
 brought into the same position, as 
 shown in Fig. 45. Then the wand 
 is lowered to a horizontal position 
 behind the body (Fig. 46, a, b}. 
 
 The arm first stretched remains 
 so during the exercise, while the 
 hand on the same side continues to 
 touch the body up to the moment 
 \vhen the other arm, describing an 
 arc backwards, has been fully ex- 
 tended (Fig. 46, a 1 , b 1 }. 
 
 Fig. 46. 
 
 Raising the wand over from its position behind the body to a 
 
 position in front of it is done in 
 the same manner. 
 
 64. Arm Stretching side- 
 ways. 
 
 a. From the Bending Posi- 
 tion forward. 
 
 The wand is held in front of 
 the body with arms stretched 
 downward. The arms are bent 
 far enough to bring the wand 
 on a line with the shoulders ; 
 then the left arm is stretched 
 vigorously sideways. At the 
 same time the right arm, which 
 
 Fig- 47- 
 
 remains bent, is raised to the height of the shoulders and follows the 
 movement (Fig. 47). 
 
 Next, the right arm is stretched, while the left one is bent.
 
 HOME GYMNASTICS. 
 
 b. From the Bending Position backward. 
 
 The wand is lifted over the head. Then the arms are bent far 
 enough to touch the shoulders with the wand (cf. Fig. 42, a, b}. 
 
 In this position, first the left, then the right arm is extended in 
 turn (Fig. 48) 
 
 Fig. 48. Fig. 49. 
 
 65. Wand Swinging sideways with Trunk Torsion. 
 
 The wand, which is held horizontally in front of the body, with 
 arms stretched downwards, is swung vigorously alternately to the 
 right and left, while at the same time 
 the trunk is twisted in the corresponding 
 direction (Fig. 49). 
 
 The feet are placed as in the Position at 
 Start, or as in that called Feet Touching. 
 
 66. Walk with Legs Rigid, and 
 Wand held backward. 
 
 In this exercise the wand is placed 
 squarely across the back and held with 
 both arms bent. The clenched fists point 
 to the front. The body is inclined slightly 
 forward, and the shoulders are drawn back 
 firmly, so that the chest may expand fully. 
 
 In this position a walk forward is taken with slow and moderately 
 long steps (Fig. 50). 
 
 Fig- 50.
 
 EXERCISES WITH THE WAND. 
 
 53 
 
 The muscles of the legs, particularly of that one which is striding 
 forward, should be vigorously stretched. In putting the foot down 
 the toes should touch the floor first. 
 
 67. Pass with the Wand held backward, 
 
 The position of the wand is the same as in the previous exercise. 
 
 After taking the Position at Start, the 
 right foot is put forward two or three feet 
 in the direction of the walk. At the 
 same time the forward leg is bent till the 
 knee is directly over the toes. The upper 
 part of the body is inclined forward so 
 that its direction corresponds with that 
 of the hindmost leg. Both feet rest on 
 the whole soles (Fig. 51). 
 ' From this Pass Position a return is 
 made to the Position at Start by a vigorous 
 push and drawing back of the right foot ; 
 k then the left foot is put forward into the 
 Pass Position. Fig. 51. 
 
 The exercises with the wand described thus far are performed by 
 the muscles of the shoulders and arms, and by dorsal muscles at- 
 tached to the chest. These exercises strengthen the muscles which 
 surround the chest, expand the chest, and promote respiration. 
 The movements of Wand Lowering backward (Exercise 59) of Wand 
 Raising over with Both Arms (Exercise 60), of the Walk with Legs 
 Rigid (Exercises 66 and 67), and of the Pass with the Wand held 
 backward, are particularly effectual in this respect. This whole 
 group of exercises, and particularly those last named, if applied in 
 cases of defective formation of the organs of respiration, of 
 asthma, of incipient tubercles, also in cases of bent carriage, of 
 defective formation of the chest, and of lateral curvature of the 
 spine, will show an excellent result, for reasons stated above. 
 
 Wand Raising over with One Arm (Exercise 63) is very effectual 
 in cases of lateral curvature of the spine, if the exercise is per- 
 formed by that arm alone which is on the side nearest to the con- 
 cavity (the bending in) of the curvature. A similar good effect is
 
 54 
 
 HOME GYMNASTICS. 
 
 obtained by Wand Lowering sideways (Exercise 62), but only 
 towards the side of the convexity (the bending out) of the curva- 
 ture ; and by Arm Stretching sideways from the Bending Position 
 backward (Exercise 64 ft), which, however, for this purpose must be 
 done only towards the side of the convexity of the curvature. Wand 
 Swinging sideways with Trunk Torsion is useful also, if this is like- 
 wise done towards the side of the convexity of the curvature. 
 
 68. Stepping up on the Wand. 
 
 The wand is grasped with the hands somewhat farther apart than 
 
 the width of the body, and is held hori- 
 zontally in front of it. The hands are 
 in the Raised Position, with the arms 
 stretched downward. 
 
 Either foot steps up on the wand be- 
 tween the hands, with a vigorous bend- 
 ing of the knee ; the supporting leg re- 
 mains straight. 
 
 69. Stepping over the Wand. 
 
 The wand is held as in the previous 
 exercise. - 
 
 Either foot, with a swinging motion in 
 raising the knee, steps over the wand 
 between the hands, if possible without 
 touching it. After having stepped over, the forepart of the foot is 
 set down lightly on the floor. 
 
 Then follows the stepping back with the same foot, or the 
 other foot may step over forward after the first. In the latter case, 
 stepping back with either foot causes a return to the original po- 
 sition. 
 
 Those who find difficulty in performing this exercise may, in the 
 beginning, turn the lower part of the leg inward, as it goes over the 
 wand. 
 
 Bending the trunk or the head forward, both in stepping up 
 on the wand and in stepping over it, should, as far as possible, be 
 avoided.
 
 EXERCISES WITH THE WAND. 55 
 
 The effect of Stepping up on the Wand (Exercise 68), and still 
 more, that of Stepping over the Wand (Exercise 69), is similar to that 
 of Knee Raising forward (Exercise 39), that of the Walk of Ascent 
 (Exercise 49), and that of the Run of Ascent, but it is even greater 
 than these. These exercises excite the movement of the secretions 
 in the vessels of the lower abdominal cavity, and the peristaltic 
 action of the lower region of the intestines. For these reasons 
 they are useful in cases of hemorrhoids or constipation.
 
 THIRD DIVISION. 
 
 THE APPLICATION OF THE EXERCISES. 
 
 I. FOR HEALTHY PERSONS. 
 
 WHILE systematic bodily exercises are certainly available as a 
 means of relieving or curing many diseased conditions, provided they 
 are regularly persevered in, their chief value lies in the higher degree 
 of normal and reliable action which they develop in the bodily func- 
 tions, as well as in the tendency to improve the general nutrition of 
 the body. Thereby either development of disease is arrested, or a 
 direct protection against it is secured. Therefore one ought not to 
 defer taking up gymnastics till the health has begun to break down, 
 or defects in the outward form of the body have appeared ; but, on 
 the contrary, health should be secured by means of bodily exercise 
 taken from earliest childhood until a late period of life. 
 
 In the earliest period of human life, that of babyhood, comprising 
 the first year of existence, certainly no regular exercises of the body 
 should be given. During this period care should be taken that a 
 healthy action of the skin be favored by warm baths, by dry and 
 clean clothing and bedding ; also, that the child's body be not con- 
 fined, either by its dress or by tightly swathing it. It is also of the 
 highest importance that the child be given a chance, while lying, to 
 move its body freely and vigorously, in kicking about, or by similar 
 motions. But to force the child into sitting, standing, or walking 
 too early should be carefully guarded against. One should await the 
 time when the child, in the consciousness of its own increased 
 strength, rises from the lying to the sitting posture, and perhaps 
 wriggling from the latter, tries for the first time to stand up. Ba- 
 bies who are made to sit up too early are liable to have lateral
 
 APPLICATION OF EXERCISES FOR THE HEALTHY. 57 
 
 curvature of the spine. This, however, occurs also in children who 
 are already able to sit up, but who are carried by the nurse on one 
 side, on one arm only. It is well to facilitate the child's first effort 
 at standing and walking by means of soft, well-fitting little shoes, 
 which, however, should have a leather sole. 
 
 The age of babyhood is succeeded by that of childJaood ; the age 
 which covers a period of six years after the completion of the child's 
 first year, running therefore from the beginning of the second to the 
 end of the seventh year, or to the time when school life begins. As 
 regards the child's development, this period may be subdivided into 
 two other periods, one of which comprises the second, the third, and 
 a portion of the fourth year of life ; the other, the subsequent years 
 up to the seventh. 
 
 In the first period of childhood, the child's instinct is the surest 
 guide for determining its mode of taking exercise ; and romping 
 and playing without restraint preferably, if possible, in the open 
 air, on pure dry sand is the best gratification of the instinct. 
 A light elastic ball, small wheelbarrows, carts, spades, and rakes are 
 among the toys which the child likes best, and are most useful dur- 
 ing this period. As early as this, one-sidedness in the child's activ- 
 ity should be guarded against, in order to avoid unevenness in 
 the bodily development. The child should be taught to use both 
 hands equally, as far as possible, in grasping and holding objects; 
 and to alternate equally the right and left foot, in going up-stairs, 
 after its own manner, in which one foot follows the one that has 
 previously taken the upward step. 
 
 In the second period of childhood, the child's instinct for taking 
 exercise should indeed still be largely gratified, but here also a 
 more vigorous and more varied form of play may be induced by 
 giving the child other toys. Besides the ball, which should still be 
 much used, hoops to drive or to jump with, jump-ropes, and similar 
 toys, answer this purpose. It is important, however, in order that 
 injurious concussions of the body may be avoided, to teach the child 
 to land from a jump with elasticity, on"his toes and with bent knees, 
 and by no means with legs rigid ; nor should this kind of play be 
 kept up too long or be turned into games of competition. Should 
 headache or nausea ensue, this would show that there had been an 
 injurious excess of this kind of play, and the closest attention should
 
 58 HOME GYMNASTICS, 
 
 be paid to such an occurrence. Besides these games, if the child is 
 not so unfortunate as to live all alone, but has companions of its 
 own kind, ball-playing and kindred games are desirable. Games 
 of imitation, so called, also serve a good purpose. It would, besides, 
 be useful to vary the games occasionally by bringing in free move- 
 ments, such as bending the head forward, rotation of the head, bend- 
 ing the trunk, and its torsion, raising the arms forward and side- 
 ways, bending and stretching the arms, spreading the legs forward, 
 walking without change of base, standing on the toes, bending the 
 knee, etc. But not as a strict and formal performance ; rather as 
 a game, and a merry attempt to imitate the one in the game who 
 stands in the middle of a circle. 
 
 In addition to aiming at an activity in the child so regulated as to 
 further its development, abstention from what hinders the accom- 
 plishment of this object has to receive equal attention during the 
 whole period of childhood. With this end in view a proper dress 
 should be provided. It must not be tight or cramping ; the under- 
 clothes, petticoats, or little trowsers should be fastened by elastic 
 straps to a little waist, which should be either knit or crocheted, 
 in order to allow free vent for the proper evaporation from the 
 body. This arrangement relieves the upper abdominal region from 
 compression and avoids the consequent injury to the organs of res- 
 piration and digestion. Tight garters should also be discarded, as 
 they interfere with the proper development of the muscles of the 
 calves. The stockings also should be fastened to the little waist 
 by elastic straps, across the outer part of the thigh. The shoes 
 should fit well; they should be "rights and lefts," broad in front 
 and low in the heel, and not press the toes together so as to hinder 
 the development of the foot. Such measures as these will ma- 
 terially further the whole development of the child, in so far as 
 they remove, as much as possible, all obstruction to the freedom of 
 active motion. 
 
 The age of childhood is followed by the school age, that portion 
 of life which is to be devoted to the child's development by means 
 of the school, generally embracing with boys the years from seven 
 to fourteen or fifteen, and with girls those from seven to thirteen or 
 fourteen. For their bodily development at this period of their lives 
 it is best and most natural that both boys and girls should romp in
 
 APPLICATION OF EXERCISES FOR THE HEALTHY. 59 
 
 the open air with companions of their own age, and besides take 
 part in the gymnastic exercises of the school. If outward circum- 
 stances do not demand abstention from the gymnastic instruction 
 in the school, the pupils should not by any means be allowed to 
 dispense with it ; but in most cases the gymnastic course of in- 
 struction is not sufficient to produce a sound development of the 
 body, especially in large cities, where the life is so largely indoors. 
 In these cases, excursions abroad and stirring exercise by means of 
 games in the open air should be added, in order thoroughly to ven- 
 tilate and excite the lungs, and as means for preparing good blood. 
 A well-ordered practice of home gymnastics would also supplement 
 the gymnastics of the school and, jointly with the latter, produce 
 good results. But if, for good reasons, boys and girls have to be 
 cut off from the gymnastic course at the school, they should, besides 
 taking active exercise in the open air, have a substitute for the gym- 
 -*"nastic instruction at the school in well-ordered and extended prac- 
 tice of home gymnastics. 1 With a view to such a practice the school 
 age should be divided into two periods : the earlier one reaching 
 from the seventh to perhaps the tenth year of the child's life; 
 and the later one comprising the age from ten to fifteen. 
 
 In the earlier period boys and girls may both practise the same 
 exercises found in " Home Gymnastics," because the difference of 
 sex is of little moment, during this period, as regards the kind of 
 bodily exercise taken ; but during the later one a distinction in this 
 respect is quite necessary. For girls, whom conventionalities forbid 
 to romp in the open air as much as boys, who consequently lead more 
 of an indoor life and are longer in a sitting posture, and who show 
 a poorly developed chest and defective formation of the blood (anae- 
 mia), great importance should be attached, in the practice of home 
 gymnastics, to such exercises as develop the chest. The exercises 
 with the wand (Examples of Exercises, pages 63 to 68) lead par- 
 ticularly to such a result. 
 
 The reason why so much importance attaches to a special culture 
 of the body during the school age is that during the early period of 
 this age, by the change consequent upon the school life, many cir- 
 cumstances arise which are injurious to bodily development. The 
 
 1 Where circumstances permit, it is desirable to have parallel bars or a couple 
 of hanging ropes with rings attached, somewhere at home.
 
 60 HOME GYMNASTICS. 
 
 time long spent in a confined space, and the vitiated air breathed 
 in it, are unfavorable to the formation of blood ; the prolonged sit- 
 ting posture at school, also at home while attending to the duties 
 there, does not allow a really vigorous development of the muscles, 
 and is moreover often a cause for the appearance of lateral curvature 
 of the spine. The excitation of the brain, while the mind is on the 
 stretch, produces a kind of headache termed school headache, renders 
 the child nervous, and affects unfavorably the whole development 
 of the organism. It is at this time that it becomes of greatest im- 
 portance to secure, for this age also, a sound development, reestab- 
 lishing as far as possible natural conditions. In the later period 
 puberty frequently brings disturbances in its train. With very 
 strong individuals its too rapid development, which may temporarily 
 absorb in one direction only all the forces of the organism, should 
 be counteracted by a muscular activity requiring exertion followed 
 by fatigue, thereby providing a vent. In other cases where puberty 
 is accompanied by depression of the organism, lassitude, uncomfor- 
 table feelings, and distaste for mental or physical labor, gymnastic 
 exercises which excite in a mild way only will be both agreeable 
 and useful. In every case, however, in which disturbances connected 
 with sexual development assume a graver character, the advice of 
 a physician in regard to the practice of gymnastics should not be dis- 
 pensed with. 
 
 During the age of adolescence, which extends to the time when 
 complete maturity of the organism is attained, being towards the 
 twenty-fourth year in men and about the twentieth year in women, 
 in the beginning the same circumstances and conditions generally 
 prevail, more or less, in regard to need for bodily exercise, as gov- 
 erned the school age. In the later portion of this period the same 
 physical exercises are called for as are required by strong men and 
 women who have completed their development (Examples of Exer- 
 cises, pages 68 to 70). 
 
 The age of maturity gradually develops from the outgrowth of con- 
 ditions existing in the previous period. It may also be divided into 
 two periods, the first of which comprises the time when energy and 
 buoyancy are at their height, the second being the one in which 
 strength is as fully maintained, but a quieter and less animated 
 mode of procedure in the activities of life is manifested. The former
 
 APPLICATION OF EXERCISES FOR THE HEALTHY. 6 1 
 
 generally runs up to the fortieth year ; the latter in men up to the 
 fiftieth, in women up to or towards the end of the fortieth year. 
 The transition from one period to the other, however, depends upon 
 the general condition of strength of the individual, and frequently 
 takes place much later in strong persons than in weak. Constant 
 bodily exercise may, however, retard the transition under any cir- 
 cumstances. 
 
 In the age when strength and the capacity for vigorous work is at 
 its full height, exercise becomes necessary to life. The forms most 
 suitable to men under such conditions are those that are most com- 
 plicated and make the largest demand on the strength and capacity 
 of the body. For women, however, dexterity more than strength is 
 what ought to be aimed at, at this age, as at all ages. 
 
 During the second period of maturity, gymnastic exercises should 
 be performed less rapidly than in that period when strength and 
 buoyancy are at their height, but with no less demand on the mus- 
 cular power. It is well to mention here that any diminution of 
 intensity, however moderate, in the performance of the exercises 
 ought to be counterbalanced by their longer duration. This should 
 be particularly remembered by those persons who are inclined to 
 corpulence, as is apt to be the case with strong and well nourished 
 people because of their increased tranquillity of body and mind (Ex- 
 amples of Exercises : pages 70 to 74). 
 
 From the age of maturity, the transition is gradual to old age, 
 with its decline of strength. It begins at different periods, accord- 
 ing as the strength of the individual is greater or less, and it can be 
 retarded by means of regular bodily exercise. One who from child- 
 hood, throughout youth and maturity, has regularly exercised the 
 body, will preserve strength and freshness for a long time, and re- 
 main young longer than one who neglects activity of the body and 
 hence becomes infirm and decrepit at an early age. Even after old 
 age has set in, bodily exercises are still desirable, in order to preserve 
 as much as possible a large amount of strength. The exercises 
 should, however, be in harmony with the age and its attendant cir- 
 cumstances ; they should be such as have a quiet and mild effect ; 
 consequently violent or sudden exercises or those that call for great 
 exertion ought to be entirely avoided. As age increases these con- 
 siderations demand increasing attention (Examples of Exercises, 
 pages 74 to 76).
 
 EXAMPLES OF EXERCISES. 
 
 DIRECTIONS FOR THE PROPER USE OF HOME GYMNASTICS FOR 
 HEALTHY PERSONS. 
 
 PRELIMINARY REMARKS. 
 
 1. IN the grouping of the following examples the object has been 
 to allow all the parts of the body to be actively affected. These 
 groups may serve as a sample for the arrangement of other similar 
 groups. 
 
 2. For a prolonged period of time only one and the same group 
 of exercises should be taken, and it should be taken every day. 
 
 3. Weak persons, in deciding upon their daily exercises, should 
 take up each group once only ; as strength increases, the same group 
 should be repeated. 
 
 4. Those persons who are not in the habit of taking exercise, and 
 weak persons who find the exercises which are indicated as coming 
 within the compass of their age too hard, should at first go back 
 to the exercises laid down for an earlier age. 
 
 5. The exercises should be performed exactly in accordance with 
 the description given in the Second Division, close attention being 
 paid to the carriage, the position, and the movements illustrated by 
 the woodcuts. Exercises in which only one arm or one leg is ac- 
 tive should be performed, as is self-evident, alternately with the 
 right arm or leg and the left. 
 
 6. After each exercise a short pause should be made for rest, 
 which should be used for deep and quiet breathing. Two or three 
 times, however, during the performance of a group, the pause should 
 be devoted to taking walking or running exercises, proper forms of 
 which are given under the head of Examples of Exercises. 
 
 7. In regard to dress, particulars will be found on page 13.
 
 EXAMPLES OF EXERCISES FOR THE HEALTHY. 63 
 
 FOR BOYS AND GIRLS OF FROM SEVEN TO TEN YEARS, 
 
 L 
 Each separate exercise should be performed from six to twelve 
 
 times, interspersed with an ordinary walk (cf. Exercise 4$). 
 
 Exercise. 
 
 2 a. Head Bending forward ) ,_ 
 
 > (Fig. 4). 
 2 a. Head Bending backward ) 
 
 5. Trunk Bending forward ) .. 
 
 > (Fig. 4). 
 5. Trunk Bending backward ) 
 
 12. Arm Raising forward. 
 
 ii. Arm Raising sideways (Fig. 7). 
 
 13. Arm Swinging sideways (cf. Fig. 7). 
 
 31. Leg Spreading forward, to the right, to the left (cf. Fig. 
 21) ; moderately by girls. 
 
 41. Standing on the Toes and on the Soles alternately, as 
 in Foot Balancing (Fig. 30). 
 
 36. Little Knee Bend, as in Knee Balancing (Fig. 25). 
 
 n. 
 
 Each separate exercise should be performed from six to twelve 
 times, interspersed with the Spread Walk with Forward Stride (Ex- 
 ercise 45). 
 
 Exercise. 
 
 41. Standing on the Toes (Foot Balancing) in the position of 
 Feet Touching (cf. Fig. 30). 
 
 36. Little Knee Bend (Fig. 25). 
 
 40. Raising the Lower Leg (Fig. 29). 
 
 30 b. Leg Raising forward (cf. Fig. 22) ; moderately by girls. 
 
 30 a. Leg Raising sideways (Fig. 21) ; moderately by girls. 
 
 15. Arm Spreading. 
 
 1 8. Arm Stretching forward \ 
 
 1 8. Arm Stretching sideways > (Fig. 12). 
 
 1 8. Arm Stretching upward ) 
 
 4. Trunk. Torsion to the left and to the right (Fig. 3). 
 
 5. Trunk Bending forward and backward (Fig. 4). 
 
 i. Head Rotation to the left and to the right (Fig. i).
 
 64 HOME GYMNASTICS. 
 
 m. 
 
 Each separate exercise is to be taken from six to twelve times, 
 interspersed with an ordinary walk with the wand held backward 
 (cf. Exercise 67, Fig. 51). 
 
 Exercise. 
 
 2 b. Head Bending sideways (Fig. 2). 
 6. Trunk Bending sideways to the right ) _. 
 6. Trunk Bending sideways to the left \ 
 4. Trunk Torsion to the right and to the left, with the arms 
 lifted forward (Fig. 3). 
 
 19. Arm. Stretching back-ward downward (Figs. 13, 14). 
 
 1 6. Arm Rotation backward ) 
 
 t (Fig Q) 
 1 6. Arm Rotation forward ) 
 
 58 a. Wand Raising to a horizontal position of the arms. 
 
 58 b. Wand Raising over the head (Fig. 41). 
 
 61. Wand Weighing to the right and to the left (Fig. 44). 
 
 46. Walk of Ascent without change of base, and with moderate 
 Knee Raising. 
 
 49 a. Jump with Heels Together without change of base. 
 
 38 a. Alternate Knee Bend in the Pace Position forward (Fig. 
 27). 
 
 IV. 
 
 Each separate exercise is to be taken from six to twelve times, 
 interspersed with the Spread Walk (Exercise 45) with the wand held 
 backward (cf. Exercise 67, Fig. 51). 
 
 Exercise. 
 
 41. Standing on the Toes and on the Soles alternately 
 (Fig. 30). 
 
 30 c. Leg Raising diagonally forward. 
 
 30 a. Leg Raising sideways (Fig. 21). 
 
 30 c. Leg Raising diagonally backward. 
 
 36. Little Knee Bend (Fig. 25). 
 
 49 a. Jump with Heels Together without change of base. 
 
 58 b. Lifting the Wand over the head (Fig. 41). 
 
 59 #. Wand Lowering backward till the arms are bent (Fig. 
 42, a, b).
 
 EXAMPLES OF EXERCISES FOR THE HEALTHY. 65 
 
 59 b. Wand Lowering backward till the arms are extended 
 (Fig. 42, a\ J 1 ). 
 
 62. Wand Lowering sideways (Fig. 45). 
 
 1 8. Arm Stretching forward, the arms alternating ) . 
 
 1 8. Arm Stretching upward, " " " | ****' 
 
 22. Beating -with the Forearm in the Raised Position (Fig. 17). 
 
 23. Beating with the Forearm in the Ridge Position (Fig. 19). 
 
 5. Trunk Bending forward and backward (Fig. 4). 
 
 6. Trunk Bending to the right and to the left sideways (Fig. 5). 
 i. Head Rotation to the right and to the left (Fig. i). 
 
 FOR BOYS OF FEOM TEN TO FIFTEEN YEAES, 
 
 V. 
 
 Each separate exercise is to be taken from six to twelve times, in- 
 terspersed with the Spread Walk (Exercise 45), and the Spread 
 Run (Exercise 48 c). 
 
 Exercise. 
 
 i. Head Rotation to the left and to the right (Fig. i). 
 2 a. Head Bending forward and backward. 
 
 4. Trunk Torsion to the left and to the right (Fig. 3). 
 
 5. Trunk Bending forward and backward (Fig. 4). 
 15. Arm Spreading with a swing. 
 
 14. Arm Swinging forward and backward (Fig. 8). 
 
 20. Arm Thrusting forward. 
 
 20. Arm Thrusting sideways. 
 
 31. Leg Spreading sideways (Fig. 21). 
 
 39. Knee Raising forward, and Leg Stretching (Fig. 28). 
 
 40. Raising the Lower Leg, the whole heel touching the seat 
 (Fig. 29). 
 
 37. Deep Knee Bend (Fig. 26). 
 
 50. Jump into the Straddling Position. 
 
 57. Arm Bending -with Support in Lying Forward (Figs. 
 
 38, 39)- 
 
 34. Leg Torsion (Fig. 24).
 
 66 HOME GYMNASTICS. 
 
 VI. 
 
 Each separate exercise is to be performed from six to twelve times, 
 interspersed with the Walk and the Run, Raising the Lower Leg 
 (Exercises 47 and 48 d). 
 
 Exercise. 
 
 33. Leg Rotation. 
 
 32 a. Leg Swinging forward and backward (Fig. 22). 
 
 37. Deep Knee Bend (Fig. 26). 
 
 49 a. Jump -with Heels Together without change of base. 
 
 49 b. Jump with Heels Together forward. 
 
 57. Arm Bending with Support in Lying Forward (Figs. 
 
 38, 39). 
 
 38 b. Alternate Knee Bend in the Straddling Position. 
 22. Beating with the Forearm in Raised Position simulta- 
 neously (Fig. 17). 
 
 22. Beating -with the Forearm in Raised Position alternately 
 (Fig. 1 8). 
 
 17 a. The Mill with Both Arms (Figs. 10, 11). 
 20. Arm Thrusting upward. 
 20. Arm Thrusting downward (Fig. 15). 
 
 6. Trunk Bending sideways, to the right and to the left (Fig. 5). 
 8. Trunk Rotation. 
 2 b. Head Bending sideways, to the right and to the left (Fig. 2). 
 
 3. Head Rotation. 
 
 FOE GIRLS OF FKOM TEN TO FOURTEEN YEARS, 
 
 vn. 
 
 Each separate exercise is to be performed from six to twelve 
 times, interspersed with an ordinary run (cf. Exercise 48). 
 
 Exercise. 
 
 I. Head Torsion to the left and to the right (Fig. i). 
 
 2 a. Head Bending forward and backward. 
 
 4. Trunk Torsion to the left and to the right (Fig. 3). 
 
 5. Trunk Bending forward and backward (Fig. 4). 
 10. Shoulder Movement forward and backward.
 
 EXAMPLES OF EXERCISES FOR THE HEALTHY. 6/ 
 
 60. Lifting the Wand over with Both Arms (Fig. 43). 
 
 61. Wand Weighing to the right and to the left (Fig. 44). 
 
 64 a. Arm Stretching sideways with the Wand, from the Bend- 
 ing Position in front (Fig. 47). 
 
 23. Beating with the Forearm in the RidgePosition (Fig. 19). 
 
 1 8. Arm Stretching forward \ 
 
 1 8. Arm Stretching sideways \ (Fig. 12). 
 
 1 8. Arm Stretching upward ) 
 
 30 b. Leg Raising forward (cf. Fig. 22). 
 
 300. Leg Raising sideways (Fig. 21). 
 
 36. Little Knee Bend (Fig. 25). 
 
 38 a. Alternate Knee Bend in the Pace Position forward 
 (Fig. 27). 
 
 49 a. Jump with the Heels Together without change of base. 
 
 44. Foot Rotation. 
 
 ** 41. Standing on the Toes and on the Soles alternately 
 (Fig. 30). 
 
 vm. 
 
 Each separate exercise is to be performed from six to twelve times, 
 interspersed with a Run with Knees slightly Raised, both without 
 change of base and with change of base (Exercise 48 a). 
 
 Exercise. 
 
 42. Foot Bending. 
 
 33. Leg Rotation. 
 
 32 a. Leg Swinging forward and backward, moderately (Fig. 22). 
 
 36. Little Knee Bend (Fig. 25). 
 
 49 b. Jump with the Heels Together forward. 
 
 19. Arm Stretching backward downward (Figs. 13, 14). 
 1 6. Arm Rotation (Fig. 9). 
 
 61. Wand Weighing (Fig. 44). 
 
 63. Lifting the Wand over with One Arm to the left and to the 
 right (Fig. 46). 
 
 64 b. Arm Stretching sideways with the Wand from the Bend- 
 ing Position backward (Fig. 48). 
 
 65. Wand Swinging sideways, with Trunk Torsion (Fig. 49). 
 
 57. Support in Lying Forward, resting on a table, with 
 moderate Arm Bending and Stretching (Figs. 38, 39).
 
 68 HOME GYMNASTICS. 
 
 6. Trunk Torsion sideways, to the right and to the left (Fig. 5). 
 5. Trunk Torsion forward and backward (Fig. 4). 
 
 2 b. Head Bending sideways, to the right and to the left (Fig. 2). 
 3. Head Rotation. 
 
 FOR THE AGE OF ADOLESCENCE, 
 
 FOR YOUNG MEN. 
 
 IX. 
 
 Each separate exercise is to be taken from eight to sixteen times, 
 interspersed with the Walk with Legs Rigid and Wand held back- 
 ward (Exercise 66, Fig. 50). 
 
 Exercise. 
 
 38 b. Alternate Knee Bend in the Straddling Position. 
 
 40. Raising the Lower Leg with a Swing (Fig. 29). 
 
 37. Deep Knee Bend (Fig. 26). 
 
 51. Jump Straddling in the Air. 
 
 67. Pass with the Wand held backward (Fig. 51). 
 
 68. Stepping up on the Wand with the right and the left foot 
 (Fig. 52). 
 
 69. Stepping over the Wand with the right and the left foot. 
 60. Lifting the Wand over with Both Arms (Fig. 43). 
 
 63. Lifting the Wand over with One Arm (Fig. 46). 
 
 53. The Mo-wing Movement (Figs. 32, 33). 
 
 25 a. Spoke Stroke to the right and to the left. 
 
 25 c. Ridge Stroke to the right and to the left. 
 
 57. Arm Bending with Support in Lying Forward (Figs. 38, 39). 
 
 5. Trunk Rotation forward and backward (Fig. 4). 
 
 2 b. Head Rotation sideways, to the left and to the right (Fig. 2). 
 
 X 
 
 Each separate exercise is to be taken from eight to sixteen times, 
 with dumb-bells, if possible, for the exercises of the arms and 
 hands. 
 
 Exercise. 
 
 3. Head Rotation. 
 
 7. Trunk Bending from a Position of Torsion to the left and 
 to the right (Fig. 6).
 
 EXAMPLES OF EXERCISES FOR THE HEALTHY. 69 
 
 13. Arm Swinging sideways (cf. Fig. 7). 
 
 14. Arm Swinging forward and backward (Fig. 8). 
 
 17 b. The Mill with One Arm to the left and to the right. 
 
 17 a. The Mill with Both Arms (Figs. 10, n). 
 
 20. Arm Thrusting upward. 
 
 20. Arm Thrusting downward (Fig. 15). 
 
 25 a. Spoke Stroke to the right and to the left. 
 
 25 b. Raised Stroke to the right and to the left. 
 
 26 a. Hand Bending and Stretching upward and downward 
 (Fig. 20). 
 
 32 a. Leg Swinging forward and backward (Fig. 22). 
 32 b. Leg Swinging outward and inward (Fig. 23). 
 50. Jump into the Straddling Position, and 
 35 dr. Drawing the Legs Together. 
 
 49 b. Jump with the Heels Together forward and backward. 
 39. Knee Raising forward, and Leg Stretching (Fig. 28). 
 
 FOR THE AGE OF ADOLESCENCE, 
 
 FOR YOUNG WOMEN. 
 
 XI. 
 
 Each separate exercise is to be taken from six to twelve times, in- 
 terspersed with the (moderate) Spread Walk with Forward Stride 
 (Exercise 45). 
 
 Exercise. 
 
 3. Head Rotation. 
 
 4. Trunk Torsion to the left and to the right (Fig. 3). 
 
 6. Trunk Bending sideways, to the left and to the right (Fig. 5). 
 
 15. Arm Spreading. 
 
 13. Arm Swinging sideways (cf. Fig. 7). 
 
 14. Arm Swinging forward and backward (Fig. 8). 
 
 1 8. Arm Stretching forward, backward, upward, and downward 
 (Fig. 12). 
 
 26 a. Hand Bending upward and downward (Fig. 20). 
 26 b. Hand Bending sideways. 
 
 30. Leg Raising forward (moderately), and backward. 
 30. Leg Raising sideways, moderately (Fig. 21).
 
 70 HOME GYMNASTICS. 
 
 36. Little Knee Bend (Fig. 25). 
 
 49 b. Jump with the Heels Together, forward and backward. 
 
 42. Foot Bending. 
 
 43. Foot Torsion. 
 
 41. Foot Balancing (Fig. 30). 
 
 xn. 
 
 Each separate exercise is to be taken from six to twelve times, in- 
 terspersed with the Run with Knees slightly Raised, without change 
 of base and with change of base (Exercise 48 a). 
 
 Exercise. 
 
 44. Foot Rotation. 
 33. Leg Rotation. 
 
 38 a. Alternate Knee Bend in a Pace Position forward (Fig. 27). 
 
 36. Little Knee Bend (Fig. 25). 
 
 49 b. Jump -with the Heels Together, sideways, to the right and 
 to the left. 
 
 61. Wand Weighing to the right and to the left (Fig. 44). 
 
 63. Wand Raising over with One Arm (Fig. 46). 
 
 60. Wand Raising over with Both Arms (Fig. 43). 
 
 64 a. Arm Stretching sideways with the Wand from the Bend- 
 ing Position forward (Fig. 47). 
 
 65. Wand Swinging sideways with Trunk Torsion (Fig. 49). 
 
 19. Arm Stretching backward downward (Figs. 13, 14). 
 
 1 8. Arm Stretching forward, sideways, upward, and downward 
 (Fig. 12). 
 
 57. Arm Bending with Support in Lying Forward (Figs. 38, 39). 
 5. Trunk Bending forward and backward (Fig. 4). 
 2 b. Head Bending sideways, to the right and to the left (Fig. 2). 
 ,i. Head Torsion to the right and to the left (Fig. i). 
 
 FOR THE AGE OF MATURITY, 
 
 POE MEN. 
 
 xm. 
 
 Each separate exercise is to be taken from eight to sixteen 
 times, -the exercises marked * to be performed with dumb-bells if
 
 EXAMPLES OF EXERCISES FOR THE HEALTHY. 71 
 
 possible, interspersed with the Spread Walk (Exercise 45) and the 
 Spread Run (Exercise 48 c). 
 
 Exercise. 
 
 i a. Head Bending forward and backward. 
 
 5. Trunk Bending forward and backward (Fig. 4). 
 65. Wand Swinging sideways, with Trunk Torsion (Fig. 49). 
 1 2. Arm Raising forward, with Dumb-bells or Wand (cf. Fig. 41). 
 15. * Arm Spreading. 
 20. * Arm Thrusting forward, upward, and downward (Fig. 1 5). 
 
 25 b. * Raised Stroke. 
 
 26 a. * Hand Bending upward and downward (Fig. 20). 
 32 a. Leg Swinging forward and backward (Fig. 22). 
 
 54. * Knee Balancing, with Arm Stretching (Figs. 34, 35). 
 
 56. Dumb-bell Shifting (Fig. 37). 
 
 / 40. Lifting the Lower Leg with a Swing (Fig. 29). 
 
 35. Drawing the Legs Together. 
 
 62. Wand Lowering sideways (Fig. 45). 
 
 * 67. Pass with the Wand held backward (Fig. 51). 
 
 42. Foot Bending upward and downward. 
 
 XIV. 
 
 Each separate exercise is to be performed from eight to sixteen 
 times, the exercises marked * to be taken with dumb-bells if possi- 
 ble, interspersed with the Walk with Legs Rigid and Wand held 
 backward (Exercise 66, Fig. 50). 
 
 Exercise. 
 
 2 b. Head Bending sideways, to the left and to the right (Fig. 2). 
 7. Trunk Bending from a Position of Torsion (Fig. 6). 
 
 14. * Arm Swinging forward and backward (Fig. 8). 
 
 22. * Beating -with the Forearm in Raised Position, simulta- 
 neously (Fig. 17). 
 
 22. * Beating with the Forearm in Raised Position, alter- 
 nately (Fig. 1 8). 
 
 20. * Arm Thrusting upward and downward (Fig. 15). 
 
 25 a. * Spoke Stroke. 
 
 27. * Hand Rotation. 
 
 32 b. Leg Swinging outward and inward (Fig. 23).
 
 72 HOME GYMNASTICS. 
 
 55. The MiU with Bend (Fig. 36). 
 
 53. Mowing Movement (Figs. 32, 33). 
 
 39. Knee Raising forward and Leg Stretching (Fig. 28). 
 
 49 b. Jump -with the Heels Together, with change of base. 
 
 59. Wand Lowering backward (Fig. 42). 
 6 1. Wand Weighing (Fig. 44). 
 
 41. Foot Balancing (Fig. 30). 
 
 XV. 
 
 Each separate exercise is to be performed from eight to sixteen 
 times, those marked * to be taken with dumb-bells if possible, 
 interspersed with the Walk of Ascent and the Run of Ascent (Ex- 
 ercises 46 and 48 b}. 
 
 Exercise. 
 
 3. Head Torsion. 
 
 4. Trunk Torsion with arms raised forward (Fig. 3). 
 8. Trunk Rotation. 
 
 ii. * Arm Raising sideways (Fig. 7). 
 
 20. * Stamping (Fig. 16). 
 
 17. * The Mill with Both Arms (Figs. 10, 11). 
 
 23. * Beating with the Forearm in the Ridge Position 
 (Fig. 19). 
 
 24. * Hashing Movement. 
 27. * Hand Rotation. 
 
 33. Leg Rotation. 
 
 52. * Hewing Movement (Fig. 31). 
 
 51. Jump Straddling in the Air. 
 
 57. Arm Bending, in Support in Lying Forward (Fig. 39). 
 
 63. Wand Raising over with One Arm (Fig. 46). 
 
 60. Wand Raising over with Both Arms (Fig. 43). 
 
 68. Stepping up on the Wand (Fig. 52). 
 
 69. Stepping over the Wand. 
 44. Foot Rotation. 
 
 XVI. 
 
 Each separate exercise is to be performed from eight to sixteen 
 times, the exercises marked* to be taken with dumb-bells,
 
 EXAMPLES OF EXERCISES FOR THE HEALTHY. 73 
 
 interspersed with the Walk with Legs Rigid and Wand held back- 
 ward (Exercise 66, Fig. 50). 
 
 Exercise. 
 
 41. Foot Balancing (Fig. 30). 
 
 37. Deep Knee Bend (Fig. 26). 
 
 39. Knee Raising forward and Leg Stretching (Fig. 28). 
 
 32. Leg Swinging over the back of a chair. 
 
 50. Jump into the Straddling Position, and 
 
 35. Drawing the Legs Together. 
 
 55. * The Mill with Bend (Fig. 36). 
 
 5. Trunk Bending forward and backward (Fig. 4). 
 
 1 6. * Arm Rotation (Fig. 9). 
 
 14. * Arm Swinging forward and backward (Fig. 8). 
 
 15. * Arm Spreading. 
 
 20. * Arm Thrusting in different directions. 
 
 25 c. * Ridge Stroke. 
 
 26 a. * Hand Bending upward and downward (Fig.' 2O). 
 i a. Head Bending forward and backward. 
 
 FOR THE AGE OF MATURITY, 
 
 TOE WOMEN. 
 
 xvn. 
 
 Each separate exercise is to be taken from six to twelve times, 
 interspersed with the Spread Walk with moderate Forward Stride 
 (Exercise 45). 
 
 Exercise. 
 
 2 a. Head Bending forward and backward. 
 5. Trunk Bending forward and backward (Fig. 4). 
 4. Trunk Torsion with the arms raised forward (Fig. 
 ii. Arm Raising sideways (Fig. 7). 
 
 15. Arm Spreading. 
 
 1 6. Arm Rotation backward 
 
 , (Fig. 9). 
 16. Arm Rotation forward ) 
 
 1 8. Arm Stretching forward, upward, and downward (Fig. 12). 
 
 19. Arm Stretching backward downward (Figs. 13, 14).
 
 74 HOME GYMNASTICS. 
 
 26 a. Hand Bending upward and downward (Fig. 20). 
 30. Leg Bending forward and backward. 
 36. Little Knee Bend (Fig. 25). 
 
 40. Raising the Lower Leg (Fig. 29). 
 
 41. Foot Balancing (Fig. 30). 
 44. Foot Rotation. 
 
 xvm. 
 
 Each separate exercise is to be taken from six to twelve times, 
 interspersed with the Run with Knees slightly Raised (Exercise 48 a). 
 
 Exercise. 
 
 42. Foot Bending. 
 
 38 a. Alternate Knee Bend in a Pace Position forward (Fig. 27). 
 
 33. Leg Rotation. 
 
 39. Knee Raising forward, moderately, and Leg Stretching. 
 (Fig. 28). 
 
 27. Hand Rotation. 
 
 58 b. Raising the Wand over the head (Fig. 41). 
 
 61. Wand Weighing (Fig. 44). 
 
 63. Raising the Wand over with One Arm (Fig. 46). 
 
 60. Raising the Wand over with Both Arms (Fig. 43). 
 
 64 a. Arm Stretching side-ways from the Bending Position for- 
 ward (Fig. 47). 
 
 64 b. Arm Stretching side-ways from the Bending Position back- 
 ward (Fig. 48). 
 
 65. Wand Swinging sideways, with Trunk Torsion (Fig. 49). 
 6. Trunk Bending sideways (Fig. 5). 
 3. Head Rotation, 
 i. Head Torsion (Fig. i). 
 
 FOR OLD AGE, 
 
 XIX. 
 
 Each separate exercise is to be taken from five to ten times, with 
 a quiet movement and in a moderate tempo, but the Hand Friction 
 from twenty to forty times, interspersed with the Spread Walk 
 with moderate Forward Stride (Exercise 45).
 
 EXAMPLES OF EXERCISES FOR THE HEALTHY. 
 
 Exercise. 
 
 i. Head Torsion (Fig. i). 
 
 5. Trunk Bending forward and backward (Fig. 4). 
 
 8. Trunk Torsion. 
 
 II. Arm Raising sideways (Fig. 7). 
 
 13. Arm Swinging sideways (cf. Fig. 7). 
 
 1 6. Arm Rotation backward 
 
 (Fig. 9). 
 1 6. Arm Rotation forward ) 
 
 1 8. Arm Stretching forward and downward (Fig. 12). 
 
 21. Hand Friction. 
 
 29. Finger Spreading and Closing into Fists. 
 
 30. Leg Raising forward and backward (cf. Fig. 22). 
 36. Little Knee Bend (Fig. 25). 
 
 44. Foot Rotation. 
 
 XX. 
 
 Each separate exercise is to be taken from five to ten times, with 
 quiet movement and in a moderate tempo, but the Hand Friction 
 from twenty to forty times, interspersed with the Walk with 
 Knees slightly Raised (Exercise 48 a). 
 
 Exercise. 
 
 2 a. Head Bending forward and backward. 
 
 6. Trunk Bending sideways, to the right and to the left (Fig. 5). 
 8. Trunk Rotation. 
 12. Arm Raising forward. 
 
 14. Arm Swinging forward and backward (Fig. 8). 
 
 15. Arm Spreading. 
 
 1 8. Arm Stretching upward and downward (Fig. 12). 
 
 2 1 . Hand Friction. 
 
 26 a. Hand Bending upward and downward (Fig. 20). 
 
 33. Leg Rotation. 
 
 38 a. Alternate Knee Bend in a Pace Position forward (Fig. 27). 
 
 41. Foot Balancing (Fig. 30). 
 
 XXI. 
 
 Each separate exercise is to be taken from five to ten times, with 
 quiet movement and in a moderate tempo, but the Hand Friction
 
 76 HOME GYMNASTICS. 
 
 from twenty to forty times, interspersed with the Walk with mod- 
 erate Raising of the Lower Leg (Exercise 47). 
 
 Exercise. 
 
 2 b. Head Bending sideways, to the right and to the left (Fig. 2). 
 4. Trunk Torsion (Fig. 3). 
 8. Trunk Rotation. 
 
 17. The Mill with One Arm, to the left and to the right (cf. 
 Fig. 10). 
 
 22. Beating with the Forearm in the Raised Position (Fig. 17). 
 
 1 8. Arm Stretching forward, upward, and downward (Fig. 12). 
 21. Hand Friction. 
 
 27. Hand Rotation. 
 
 32 a. Leg Swinging forward and backward (Fig. 22). 
 
 40. Raising the Lower Leg (Fig. 29). 
 
 42. Foot Bending.
 
 THE APPLICATION OF THE EXERCISES. 
 
 II. FOR INVALIDS. 
 
 THE exercises of home gymnastics are intended to be applied in 
 many cases of chronic ill health, but only in those which are free 
 from inflammatory or febrile conditions. They may be used partly 
 as an adjunct to other modes of treatment, partly as a means for 
 -t obtaining an improvement only, or even for effecting a complete 
 cure. In all cases, however, in which symptoms of ill health are 
 marked by evident disturbances of the general well-being, by a large 
 diminution of the general activity and capacity for work, by harass- 
 ing weakness, or by the interruption of the functions of any impor- 
 tant organ, the layman must not by any means, on his own authority, 
 try to obtain relief in the exercises of home gymnastics, but should 
 first seek the advice of a physician. It would then remain for the 
 physician to decide as to the kind of treatment best adapted to the 
 case, and whether any kind of gymnastic exercise, either by itself, or 
 in connection with another mode of treatment, should be taken. 
 
 The following may be named as the principal cases in which the 
 practice of home gymnastics is capable of yielding good results. 
 
 1. General debility ; retarded development of the whole or- 
 ganism, poverty of the blood and anaemia, defective formation of 
 the chest and of the organs of respiration (weak chest). 
 
 In troubles of this kind the aim should be, by good food and vig- 
 orous breathing 1 of pure air to establish the first conditions fora 
 
 1 Vigorous breathing is best accomplished in a standing position, with the arms 
 at the sides of the body, or the hands laid loosely on the hips, or the arms on the 
 back. The cavity of the chest should be slowly expanded to its full extent by 
 raising the ribs, thereby allowing a large amount of air to stream into the lungs. 
 When at the height of inspiration the greatest expansion of the chest is reached,
 
 78 HOME GYMNASTICS. 
 
 healthy formation of the blood. But in additition a mild excitement 
 of the muscular activity by means of easy exercises will promote the 
 minute tissue changes of the body, increase the activity of respira- 
 tion, and bring about a more normal action of the nerves, while the 
 general state of health will be bettered (Exercises, pp. 85 to 88). 
 
 Where the aim is to act more especially on the chest because of 
 abnormal development, all those exercises are very appropriate 
 which expand the chest, such as Shoulder Raising, Shoulder Move- 
 ment backward and forward, Arm Raising and Swinging, Arm 
 Spreading, Arm Rotation, Arm Stretching backward and downward, 
 Beating with the Forearm in the Raised Position, the Mowing Move- 
 ment, Support in Lying Forward with Arm Bending, also most of 
 the exercises with the wand. But it should be borne in mind that 
 in cases of this kind also, no good result is attainable unless the 
 practice of gymnastic exercises be continued for a long time with 
 absolute regularity and with a moderate increase of intensity, by 
 slow and gradual degrees of progress from the mild form, in which 
 it should be begun. On the other hand, if the organism be sub- 
 jected to excessive exertions, harm generally results, and often great 
 harm (Exercises, pp. 87, 88). 
 
 2. Stagnation in the organs of the abdomen, constipation, 
 stagnation in the system of the portal veins, and hemorrhoids. 
 
 Constipation or habitual costiveness, also hemorrhoids, which are 
 caused by stagnation of the abdominal veins, appertaining to the 
 system of portal veins, often produce disturbances in remote parts 
 of the body, such as rush of blood to the head and accompanying 
 tension of the head, headache, and dizziness ; rush of blood to the 
 chest with consequent heaviness and oppression in the chest and pal- 
 pitation of the heart ; even general nervous and psychical depression 
 which may grow into hypochondria and melancholia. Bodily exer- 
 cises, undertaken with energy and regularity, may be of great use in 
 all these cases, and of themselves may often effect a cure. The exer- 
 cises which may be successfully applied for this purpose are Trunk 
 
 it should be maintained for a moment. Then the ribs should be allowed to recede 
 slowly, but completely, so that the cavity of the chest becomes narrowed and the 
 air which had filled the lungs is expelled. In this manner, inspiration and expira- 
 tion should alternate in a regular tempo. The inspiration should take place 
 chiefly through the nose, with the mouth shut or only slightly opened.
 
 APPLICATION OF EXERCISES FOR INVALIDS. 79 
 
 Torsion, Trunk Bending, Trunk Rotation, Stamping, Leg Spreading, 
 Swinging, and Rotation, Knee Lifting, the Spread Walk and Walk 
 of Ascent, the Spread Run and Run of Ascent, the jumping exer- 
 cises, Stepping up on and over the Wand, the Hewing Movement, 
 the Mill with Bend, and finally Shifting the Dumb-bells ; in fact 
 all those exercises which act on the muscles of the abdomen, which 
 exert an alternating pressure on the organs of the abdominal cavity 
 and move the intestines to and fro (Exercises, pp. 88-90). 
 
 3. Corpulence, plethora of blood, and rush of blood to the 
 head and chest. 
 
 A combination of these conditions is often found to exist in per- 
 sons of middle age, who live in good and well assured circumstances 
 and who are in the habit of taking ample and rich food, but whose 
 inclination to ease renders them averse to exercise. By increased 
 deposits of fat in the body, the heart is frequently enveloped in it, 
 i and fatty degeneration, in spots, of the muscle of the heart ensues. 
 Such conditions bring about troubles of respiration and palpitations 
 of the heart whenever more active exercise than usual is taken, and 
 paralysis of the heart or apoplexy threatens to appear. 
 
 If corpulence has not yet progressed so far as to have allowed 
 the heart and its action to suffer, and if troubles of respiration and 
 congestion in the head and chest are not yet easily brought on, reg- 
 ular and active exercise, stimulating the minute tissue changes of 
 the body by means of muscular exertion, is to be recommended as 
 means to a cure. In combination with it a diet should be adopted 
 which shall exclude all fats and all foods that produce fat Cold 
 baths also should be taken. For these purposes those forms of home 
 gymnastics may be highly recommended which produce an active 
 excitement, such as : Arm Swinging forward and backward, Arm 
 Thrusting, the Hashing Movement, the Chopping Movement, Leg 
 Spreading and Swinging, the Jumping Exercises, the Spread Run 
 and Run of Ascent, the Hewing and the Mowing Movements, and 
 the Mill with Bend (Exercises, pp. 90, 91). Besides these, extended 
 walking' trips and mountain climbing are particularly well adapted to 
 such cases. 
 
 But if rush of blood to the head and to the chest, perhaps 
 also dizziness, are easily brought on, then quieter movements, such 
 as draw the blood from the upper portion of the body, should be
 
 80 HOME GYMNASTICS. 
 
 selected. To these movements belong Leg Raising and Swinging 
 in a slow tempo, Leg Rotation, Drawing the Legs together, Knee 
 Raising forward and Leg Stretching, Raising the Lower Leg, the 
 Little Knee Bend, and the Alternate Knee Bend, the Spread Walk 
 and Walk of Ascent, Foot Bending, Foot Balancing, Foot Torsion, 
 Foot Rotation, and Hand Friction (Exercises, pp. 91, 92). Mountain 
 trips which require hard climbing cannot be recommended, for the 
 reason that the proper degree of exertion involved cannot be regu- 
 lated with sufficient accuracy and is easily exceeded, with great dan- 
 ger to the patient. 
 
 4. Asthmatic troubles, want of breath, shortness of breath, 
 oppression in the chest. 
 
 Asthmatic troubles may arise without traceable disease in any par- 
 ticular organ, but simply as nervous disturbances. They may, how- 
 ever, also appear as troubles following in the wake of diseases of the 
 lungs, such as catarrh or emphysema, or of diseases of the heart, 
 arising from defects in the valves. 
 
 In every such case, bodily exercises which strengthen the muscles 
 of respiration and improve its activity will be of service. It should 
 be remembered, however, that in all cases in which asthmatic trou- 
 bles originate in affections of the heart, only quiet movements which 
 do not excite the activity of the heart are permissible (Exercises, 
 p. 92). 
 
 5. Abnormities in the carriage of the body, and in its out- 
 ward form. 
 
 Many deviations from the normal carriage and form of the body 
 can be traced to bad habits, which sometimes began their develop- 
 ment as early as childhood, in consequence of the continued repeti- 
 tion of certain activities, sometimes also owing to a state of weak- 
 ness, especially a weakness of particular groups of muscles. In 
 such cases, properly selected exercises are generally very suc- 
 cessful. 
 
 Bent carriage. This is one of the defects in personal appearance, 
 frequently occurring in the young, in which the vertebral column 
 (both the dorsal part and the cervical part) is bent forward, and in 
 which the chest is compressed, thereby restricting respiration. To 
 correct this defect in the carriage such exercises are successful as 
 strengthen the muscles of the shoulder and the dorsal muscles ; also,
 
 APPLICATION OF EXERCISES FOR INVALIDS. 8 1 
 
 such as expand the chest. To this category belong Head and Trunk 
 Bending backward, the Shoulder Movement backward, Arm Spread- 
 ing, Beating with the Forearm in the Raised Position, Arm Raising 
 and Swinging sideways, Arm Swinging forward and backward, Arm 
 Rotation, and the Mill, Arm Stretching backward downward, the 
 Walk and the Pass with the Wand held backward, and finally Sup- 
 port in Lying Forward (Exercises, pp. 92, 93). 
 
 Crooked carriage of the head. This is often met with both in 
 children and in adults. It may be produced by lateral curvature of 
 the spinal column, but also solely by bad habits. In every case of 
 such defective carriage, exercises of Head Bending should be taken, 
 and in the direction opposite to that of the crookedness. 
 
 Turning the feet inward. Children who, when standing, walking, 
 or running, show a disposition to turn their feet inward, should be 
 made to turn them sharply outward, and in this position of the feet 
 to perform exercises with the head, the arms, and the trunk, but es- 
 pecially those in which they stand on their toes, bend their knees, 
 and both walk and run. 
 
 Lateral curvature of the spina As early as babyhood this may 
 be produced by carrying the child on one arm only, thereby mak- 
 ing it lean to one side only. Nurses are inclined to carry children 
 on the left arm, and children like to nestle close to their nurses ; 
 thus, under such circumstances, leaning towards the right side and 
 bending the vertebral column in the same direction. In this man- 
 ner an outward curvature of the vertebral column towards the left 
 is favored. The best mode of preventing this form of lateral cur- 
 vature of the spine from originating in the manner pointed out, is to 
 have children carried alternately on the right arm and on the left, 
 and to induce them, in grasping objects, to use both hands equally 
 as far as possible. 
 
 The most frequent occurrence of lateral curvature of the spine 
 is in children of the school age, and originates in the defective man- 
 ner of sitting at their desks. But the poor adaptation to these pur- 
 poses of both the desk and the chair may also give rise to it. The 
 following are the conditions necessary for securing a proper sitting 
 posture : The feet should rest on the floor or on a cricket ; the 
 level of the seat should be enough above that of the floor or the 
 cricket to bring the child's thigh into a horizontal position ; the
 
 82 HOME GYMNASTICS. 
 
 vertical distance between the plane of the desk and that of the seat 
 
 Fig. 53- 
 should be sufficient to allow the child, in its sitting posture, to put 
 
 Fig. 54- 
 
 the forearms on the desk without making it necessary to bend for- 
 ward or to lift the upper arms. The plane of the desk should also
 
 APPLICATION OF EXERCISES FOR INVALIDS. 
 
 project an inch or two beyond the front edge of the plane of the 
 seat. 1 The child should then sit at the desk in such a manner as to 
 bring the line of the chest parallel with the edge of the desk, and to 
 allow both the forearms to rest on it. The child ought not by any 
 means, as happens so often, to sit crookedly, generally with the right 
 side turned towards the desk, and with only one arm laid on it. 
 
 The defective mode of sitting in school often favors or gives rise 
 to a certain form of lateral curvature of the spine, in which the bend 
 in the dorsal part of the vertebral column is towards the right, as 
 shown in Fig. 53. The curvature of the vertebral column in this 
 case is accompanied by a torsion of the axis of those vertebrae which 
 come into play here. This causes an arched projection of the ribs 
 on the right side of the back and a heightening of the right shoul- 
 der-blade, while the left side of the back inclines inward and the left 
 shoulder-blade is lowered. It often happens that this form of cur- 
 vature towards the right is accompanied 
 by a second shorter curvature in the 
 deeper portion of the spine, the convex- 
 ity of which is towards the left side. 
 
 While this curvature to the right of 
 the upper part of the spine remains in 
 its first stages, which may be recognized 
 by the fact that the person affected is 
 still able by the help of another person 
 to straighten himself up, home gymnas- 
 tics will be found to be a useful counter- 
 agent. By proper positions and move- 
 ments of the body, not only may the 
 deformity be temporarily obliterated, as 
 is shown in Fig. 54, but improvement and 
 a final cure may be obtained. 
 
 An important aid to the treatment of the upper curvature of the 
 spine will be found in deep breathings affecting especially one side 
 of the body, as illustrated in Fig. 55. In this exercise, the patient 
 presses against the ribs the hand of that side of the body towards 
 which the convexity of the spinal curvature is pointed, bends the 
 trunk somewhat towards the same side, bends the arm of the other 
 
 1 See Esmarch : Zur Belehrung iiber das Sitzen der Schulkinder. Kiel: 1884.
 
 84 HOME GYMNASTICS. 
 
 side over the head, and breathes slowly and deeply. By so doing 
 that half of the chest which has sunk in is expanded, and the ribs 
 which had become flattened are gradually forced into their arched 
 form again (Exercises, pp. 93, 94). 
 
 6. Weakness of the muscles and incipient paralysis. 
 
 In cases of weakness of the muscles and incipient paralysis in 
 different parts of the body, gymnastic activity is very useful. For 
 this purpose such exercises should be chosen as will set into activ- 
 ity the portions of the muscles which are weak, and they should be 
 taken at first with moderation, corresponding to the condition of 
 strength, and later with greater intensity proportionate to the in- 
 crease of strength. Every kind of over-exertion is hurtful in these 
 cases and may destroy the good results obtained from exercises 
 continued for a long time and with much care. 
 
 7. St. Vitus-like twitchings and writer's cramp. 
 
 In many cases of convulsive disturbance of the muscular system, 
 as, for instance, St. Vitus-like twitchings and writer's cramp, the 
 exercises of home gymnastics may have a good effect. 
 
 In cases of St. Vitus-like twitchings, the aim should be to regain 
 for the will its power over the muscular system. This should be 
 done by quiet movements, well controlled, and by those exercises of 
 the body which render it difficult to keep the equilibrium the bal- 
 ancing exercises. The exercises to be recommended for this pur- 
 pose are : Raising and Lowering .the Arms slowly, slow rotation 
 of the arms, the legs, the hands, and the feet, Hand Bending and 
 Rotation, finger exercises, Foot Bending and Torsion, Standing on 
 the Toes and the Soles in slow alternation (especially with a cush- 
 ion on the head), slow Knee Bending, and Head Bending, Torsion, 
 and Rotation. 
 
 In cases of writer's cramp, the muscles of the forearm which 
 move the hand should be exercised by quiet movements of Hand 
 Bending, Stretching, and Rotation, and slow but vigorous closing 
 of the fingers into fists, stretching the fingers as well as spreading 
 them apart and bringing them together. 
 
 Those persons who have abdominal ruptures may use home 
 gymnastics without hesitation if they keep the opening of the rup- 
 ture closed by a well-fitting bandage and thereby prevent its protru- 
 sion. In case the bandage becomes displaced during the exercises, 
 it should be replaced at once.
 
 GROUPS OF EXERCISES. 
 
 DIRECTIONS FOR THE PROPER USE OF HOME GYMNASTICS FOR 
 
 INVALIDS. 
 
 PRELIMINARY REMARKS. 
 
 1. The exercises are to be taken daily. 
 
 2. The exercises are to be performed exactly in accordance with 
 the descriptions given in the Second Division, close attention being 
 paid to the positions and movements shown in the illustrations. 
 Exercises in which only one arm or only one leg is active except 
 in cases of lateral curvature of the spine are, as is evident, to be 
 performed with both the right and the left arm or leg, one after the 
 other. 
 
 3. After each exercise a short pause for rest should be made, 
 which should be devoted to deep and quiet breathing. 
 
 4. As regards dress, the remarks on page 13 should be referred 
 to. 
 
 GENERAL WEAKNESS, POVEETY OF THE BLOOD, ANEMIA, 
 
 xxn. 
 
 Each separate exercise is to be taken from four to ten times, in- 
 terspersed with an ordinary walk. 
 
 Exercise. 
 
 2 a. Head Bending forward and backward. 
 
 i. Head Torsion to the left and to the right (Fig. i). 
 
 6. Trunk Bending sideways, to the left and to the right 
 
 (Fig- 5). 
 
 4. Trunk Torsion to the left and to the right (Fig. 3).
 
 86 HOME GYMNASTICS. 
 
 10. Shoulder Movement forward and backward. 
 
 11. Arm Raising sideways (Fig. 7). 
 16. Arm Rotation (Fig. 9). 
 
 1 8. Arm Stretching forward, upward, and downward (Fig. 12). 
 
 19. Arm Stretching backward downward (Figs. 13, 14). 
 23. Beating -with the Forearm in Ridge Position (Fig. 19). 
 27. Hand Rotation. 
 
 30. Leg Raising forward and backward (cf. Fig. 22). 
 
 33. Leg Rotation. 
 
 36. Little Knee Bend (Fig. 25). 
 
 40. Raising the Lower Leg (Fig. 29). 
 
 41. Standing on the Toes and on the Soles alternately 
 (Fig. 30). 
 
 xxm. 
 
 Each separate exercise is to be taken from four to ten times, in- 
 terspersed with a walk with the wand held backward (cf. Exercises 
 66 and 67, Figs. 50 and 51). 
 
 Exercise. 
 
 i. Head Torsion to the left and to the right (Fig. i). 
 2 b. Head Bending sideways, to the left and to the right 
 (Fig. 2). 
 
 4. Trunk Torsion with the arms raised forward (Fig. 3). 
 
 5. Trunk Bending forward and backward (Fig. 4). 
 
 58 a. Wand Raising forward to a horizontal position of the arms. 
 
 58 b. Wand Raising over the head (Fig. 41). 
 62. Wand Lowering sideways (Fig. 45). 
 
 59 a. Wand Lowering backward till the arms are bent (Fig. 
 42, a, b). 
 
 64 a. Arm Stretching sideways from the Bending Position for- 
 ward (Fig. 47). 
 
 26. Hand Bending and Stretching (Fig. 20). 
 
 30. Leg Raising diagonally forward and backward. 
 
 36. Little Knee Bend with Arm Raising and Lowering (Fig. 
 
 25). 
 
 49. Jump with Heels Together. 
 
 38 a. Alternate Knee Bend, in a Pace Position forward (Fig. 27). 
 
 41. Foot Balancing.
 
 GROUPS OF EXERCISES FOR INVALIDS. 87 
 
 DEFECTIVE FORMATION OF THE RESPIRATORY ORGANS, 
 
 WEAK CHEST. 
 
 XXIV. 
 
 Each separate exercise is to be taken from four to ten times, in- 
 terspersed with a walk with the wand held backward (cf. Exercises 
 66 and 67, Figs. 50 and 51). 
 
 Exercise. 
 
 2 a. Head Bending backward. 
 
 5. Trunk Bending backward (Fig. 4). 
 9. Shoulder Raising. 
 
 ii. Arm Raising sideways (Fig. 7). 
 
 16. Arm Rotation (Fig. 9). 
 15. Arm Spreading. 
 
 1 8. Arm Stretching upward and downward (Fig. 12). 
 
 19. Arm Stretching back-ward downward (Figs. 13, 14). 
 60. Raising the Wand over with Both Arms (Fig. 43). 
 
 ^ 62. Wand Lowering sideways, to the right and to the left 
 
 (Fig. 45)- 
 
 36. Little Knee Bend, with Arm Raising sideways (Fig. 25). 
 41. Foot Balancing (Fig. 30). 
 
 XXV. 
 
 Each separate exercise is to be taken from four to ten times, in- 
 terspersed with a walk with the wand held backward (cf. Exercises 
 66 and 67, Figs. 50 and 5 1). 
 
 Exercise. 
 
 3. Head Rotation. 
 
 6. Trunk Rotation sideways, to the right and to the left 
 
 (Fig. 5). 
 
 10. Shoulder Movement forward and backward 
 13. Arm Swinging sideways (cf. Fig. 7). 
 
 17. The Mill with Both Arms, gently (Fig. 10). 
 
 22. Beating with the Forearm in Raised Position, with moder- 
 ate Swing (Fig. 17). 
 
 58 b. Wand Raising over the head (Fig. 41). 
 59. Wand Lowering backward (Fig. 42).
 
 88 HOME GYMNASTICS. 
 
 63. Raising the Wand over with One Arm, to the left and to 
 the right (Fig. 46). 
 
 64 b. Arm Stretching sideways from the Bending Position back- 
 ward (Fig. 48). 
 
 57. Support in Lying Forward, with Arm Bending (Figs. 
 
 38, 39). 
 
 36. Little Knee Bend, with Arm Stretching upward (Fig. 25). 
 41. Foot Balancing, with a cushion on the head (Fig. 30). 
 
 STAGNATION IN THE ABDOMINAL ORGANS, 
 
 OOSTIVENESS, HEMOBBHOIDS, ETO. 
 A, For Men, 
 
 XXVI. 
 
 Each separate exercise is to be taken from eight to sixteen times, 
 interspersed with the Spread Walk (Exercise 45) and the Walk of 
 Ascent (Exercise 46). 
 
 Exercise. 
 
 5. Trunk Bending forward and backward (Fig. 4). 
 
 4. Trunk Torsion (Fig. 3). 
 
 8. Trunk Rotation. 
 
 14. Arm Swinging forward and backward (Fig. 8). 
 
 20. Stamping (Fig. 16). 
 
 54. Knee Balancing, with Arm Stretching (Figs. 34, 35). 
 
 32 b. Leg Swinging outward and inward (Fig. 23). 
 
 50. Jump into the Straddling Position, and 
 
 35. Drawing the Legs Together. 
 
 56. Dumb-bell Shifting (Fig. 37). 
 
 39. Knee Raising forward, and Leg Stretching (Fig. 28). 
 
 xx vn. 
 
 Each separate exercise is to be taken from eight to sixteen times, 
 interspersed with the Walk of Ascent (Exercise 46) and the Run of 
 Ascent (Exercise 48 b). 
 
 Exercise. 
 
 7. Trunk Bending forward and backward from a Position of 
 Torsion (Fig. 6).
 
 GROUPS OF EXERCISES FOR INVALIDS. 89 
 
 53. Mowing Movement (Figs. 32, 33). 
 
 8. Trunk Torsion. 
 
 20. Arm Thrusting upward and downward (Fig. 15). 
 
 52. Hewing Movement (Fig. 31). 
 
 37. Deep Knee Bend (Fig. 26). 
 
 32 a. Leg Swinging forward and backward (Fig. 22). 
 
 5 1 . Jump Straddling in the Air. 
 55. The MiU with Bend (Fig. 36). 
 
 69. Stepping over the Wand (cf. Fig. 52). 
 
 B, For Women, 
 
 xx vm. 
 
 Each separate exercise is to be taken from six to twelve times, 
 interspersed with the Run without and with change of base (Exer- 
 cise 48). 
 
 Exercise. 
 
 5. Trunk Bending forward and backward (Fig. 4). 
 
 6. Trunk Bending sideways (Fig. 5). 
 36. Knee Balancing (Fig. 25). 
 
 14. Arm Swinging forward and backward (Fig. 8). 
 4. Trunk Torsion (Fig. 3). 
 
 15. Arm Spreading with a Swing. 
 
 52. Hewing Movement in the Position at Start (Fig. 31). 
 8. Trunk Rotation. 
 
 1 8. Arm Stretching upward and downward (Fig. 12). 
 
 53. Mowing Movement (Figs. 32, 33). 
 49. Jump with Heels Together. 
 
 41. Foot Balancing (Fig. 30). 
 
 COKPULENCE, 
 
 A, For Men, 
 
 XXIX. 
 
 Each separate exercise is to be taken from six to twenty times, 
 those marked with an asterisk (*) with dumb-bells, to be
 
 90 HOME GYMNASTICS. 
 
 interspersed with the Spread Walk (Exercise 45) and the Spread 
 Run (Exercise 48 c}. 
 
 Exercise. 
 
 5. Trunk Bending forward and backward (Fig. 4). 
 
 8. Trunk Rotation. 
 
 14. * Arm Swinging forward and backward (Fig. 8). 
 
 52. * He-wing Movement (Fig. 31). 
 24. * Hashing Movement. 
 
 32 a. Leg Swinging forward and backward (Fig. 22). 
 
 22. * Beating with the Forearm in Raised Position (Fig. 17). 
 
 37. Deep Knee Bend (Fig. 26). 
 
 35. Drawing the Legs Together. 
 
 55. * The Mill with Bend (Fig. 36). 
 
 49. Jump with Heels Together. 
 
 53. Mowing Movement (Figs. 32, 33). 
 
 38 b. Alternate Knee Bend in the Straddling Position. 
 
 XXX. 
 
 Each separate exercise is to be taken from six to twenty times, 
 those marked with an asterisk (*) with dumb-bells, interspersed 
 with the Walk of Ascent (Exercise 46) and the Run of Ascent (Exer- 
 cise 48 &). 
 
 Exercise. 
 
 7. Trunk Bending from a Position of Torsion (Fig. 6). 
 
 8. Trunk Rotation. 
 
 53. Mowing Movement (Figs. 32, 33). 
 20. * Arm Thrusting (Fig. 15). 
 
 25. * Chopping Movement. 
 
 32 b. Leg Swinging outward and inward (Fig. 23). 
 
 54. * Knee Balancing with Arm Stretching (Figs. 34, 35). 
 
 51. Jump Straddling in the Air. 
 56. Dumb-bell Shifting (Fig. 37). 
 
 17. * The Mill with Both Arms (Figs. 10, n). 
 
 52. * Hewing Movement (Fig. 31). 
 
 38 a. Alternate Knee Bend in a Pace Position forward (Fig. 27).
 
 GROUPS OF EXERCISES FOR INVALIDS. 91 
 
 B, For Women, 
 XXXI. 
 
 Each separate exercise is to be taken from six to sixteen times, 
 interspersed with the Spread Walk and the Spread Run, with moder- 
 ate Forward Stride (Exercises 45 and 48 c). 
 
 Exercise. 
 
 5. Trunk Bending forward and backward (Fig. 4). 
 
 8. Trunk Rotation. 
 
 14. Arm Swinging forward and backward (Fig. 8). 
 
 53. Mowing Movement (Figs. 32, 33). 
 
 36. Knee Balancing (Fig. 25). 
 
 52. He-wing Movement from the Position at Start (Fig. 31). 
 
 1 8. Arm Stretching upward and downward (Fig. 12). 
 
 17. The MiU with Both Arms (Fig. 10). 
 
 8. Trunk Rotation. 
 
 24. Hashing Movement. 
 
 38 a. Alternate Knee Bend in a Pace Position forward (Fig. 27). 
 
 41. Foot Balancing (Fig. 30). 
 
 RUSH OF BLOOD TO THE HEAD AND CHEST, 
 
 YYYTT, 
 
 Each separate exercise is to be taken from eight to twenty times, 
 except the Hand Friction, which is to be taken from twenty to 
 forty times, interspersed with the Spread Walk with moderate 
 Forward Stride (Exercise 45). 
 
 Exercise. 
 
 2i. Hand Friction. 
 
 30. Leg Raising forward and backward (cf. Fig. 22). 
 
 33. Leg Rotation, slowly. 
 
 40. Raising the Lower Leg (Fig. 29). 
 
 24. Hashing Movement. 
 
 36. Knee Balancing (Fig. 25). 
 
 34. Leg Torsion (Fig. 24).
 
 92 HOME GYMNASTICS. 
 
 26. Hand Bending and Stretching (Fig. 20). 
 44. Foot Rotation. 
 
 39. Knee Raising forward and Leg Stretching (Fig. 28) ; 
 moderately by women. 
 
 27. Hand Rotation. 
 21. Hand Friction. 
 
 ASTHMATIC TKOUBLES, 
 xxxm. 
 
 Each separate exercise is to be taken from six to sixteen times, 
 interspersed with the Walk with Legs Rigid and Wand held back- 
 ward (Exercise 66, Fig. 50). 
 
 Exercise. 
 
 9. Shoulder Raising and Lowering. 
 
 ii. Arm Raising sideways (Fig. 7). 
 
 15. Arm Spreading. 
 
 17. The Mill with Both Arms (Fig. 10). 
 
 19. Arm Stretching backward downward (Figs. 13, 14). 
 
 67. Pass with Wand held backward (Fig. 51). 
 
 58 b. Wand Raising over the head (Fig. 41). 
 
 59. Wand Lowering backward (Fig. 42). 
 
 64 b. Arm Stretching sideways in the Bending Position back- 
 ward (Fig. 48). 
 
 63. Wand Raising over with One Arm, to the left and to the 
 right (Fig. 46). 
 
 57. Support in Lying Forward, with Arm Bending (Figs. 38, 
 
 39)- 
 
 10. Shoulder Movement forward and backward. 
 
 BENT CARKIAGE, 
 
 XXXIV. 
 
 Each separate exercise is to be taken from six to sixteen times, 
 interspersed with the Walk with Legs Rigid and Wand held back- 
 ward (Exercise 66, Fig. 50).
 
 GROUPS OF EXERCISES FOR INVALIDS. 93 
 
 Exercise. 
 
 2 a. Head Bending back-ward. 
 
 10. Shoulder Movement backward. 
 
 19. Arm Stretching backward downward (Figs. 13, 14). 
 
 5. Trunk Bending back-ward (Fig. 4). 
 
 15. Arm Spreading. 
 
 22. Beating -with the Forearm in the Raised Position (Fig. 17). 
 
 14. Arm Swinging forward and backward (Fig. 8). 
 
 41. Standing on the Toes, with a cushion on the head (Fig. 30). 
 
 36. Little Knee Bend, with a cushion on the head (Fig. 25). 
 
 17. The Mill, with Both Arms (Fig. 10). 
 
 59. Wand Lowering backward (Fig. 42). 
 
 64 b. Arm Stretching sideways in the Bending Position back- 
 ward (Fig. 48). 
 
 67. Pass with the Wand held backward (Fig. 51). 
 
 60. Wand Raising over with Both Arms (Fig. 43). 
 
 LATEEAL CUKVATURE OF THE SPINE, 
 
 Oases in which the Tipper Part of the Spinal Oolnmn bends to the EIGHT. 1 
 
 In the pauses between the various exercises the position illustrated 
 in Fig. 54, page 82 (the left arm bent over the head, the right arm 
 raised sideways, weighted with a dumb-bell or a similar object), is to 
 be taken. Deep breaths on one side should then be drawn, during 
 which, while the left arm remains bent over the head, the right hand 
 is pressed against the side of the chest (cf. Fig. 55, page 82). 
 
 XXXV. 
 
 Each separate exercise is to be taken from ten to twenty times. 
 
 Exercise. 
 
 11. Arm Raising sideways, moderately (Fig. 7). 
 9. Shoulder Movement to the left. 
 
 5. Trunk Bending backward (Fig. 4), with arms raised high. 
 
 6. Trunk Bending sideways to the right, with the left arm 
 bent over the head (cf. Figs. 5, 54). 
 
 1 In cases in which the upper part of the spinal column bends to the left, the 
 one-sided movements are to be taken in the opposite direction from that given 
 in the exercises.
 
 94 HOME GYMNASTICS. 
 
 10. Shoulder Movement forward and backward. 
 
 1 6. Arm Rotation (Fig. 9). 
 
 19. Arm Stretching back-ward downward (Figs. 13, 14). 
 
 36. Little Knee Bend (Fig. 25), with arms raised sideways. 
 
 22. Beating -with the Forearm in Raised Position 1 (Fig. 17). 
 
 17. The Mill with the Left Arm (cf. Fig. 10). 
 
 41. Standing on the Toes, with a cushion on the head (Fig. 30). 
 
 XXXVI. 
 Each separate exercise is to be taken from ten to twenty times. 
 
 Exercise. 
 
 15. Arm Spreading. 
 
 19. Arm Stretching backward downward (Figs. 13, 14). 
 
 23. Beating with the Forearm in the Ridge Position : (Fig. 19). 
 6. Trunk Bending sideways to the right with the left arm 
 
 bent over the head (cf. Figs. 5, 54). 
 
 59 a. Wand Lowering backward until the arm is bent (Fig. 
 42, a, b). 
 
 64 b. Arm Stretching sidewise to the right in the Bending Posi- 
 tion backward (Fig. 48). 
 
 63. Wand Raising over with the left arm (Fig. 46). 
 
 6 1. Wand Weighing to the left (Fig. 44). 
 
 62. Wand Lowering sideways to the right (Fig. 45). 
 
 65. Wand Swinging sideways, with Trunk Torsion (Fig. 49) ; 
 only on the right side. 
 
 36. Little Knee Bend with Wand held backward (cf. Figs. 
 
 25, SO- 
 41. Standing on the Toes, with a cushion on the head (Fig. 30). 
 
 1 More vigorously with the right arm than with the left.

 
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