How to Add Ten Years to your Life and to Double Its Satisfactions - S. S. Curry (free children's ebooks online .TXT) 📗
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With the body well extended lift the right foot, knee straight, as far backward and upward as possible. Then release, and lift the left foot in the same way.
This exercise should be used alternately and given a good deal of activity. The heels may be extended or stretched downward as they are lifted. This will give greater extension to the muscles at the back of the leg.
This exercise causes extension of certain muscles which are kept short when sitting. It is also beneficial for the back.
24. ROTATION OF RIGHT SHOULDERTurn over to the left side. Vigorously rotate the right shoulder, carrying it in as wide a circle as possible.
This rotary action of the shoulders may be repeated several times in different positions of the body.
The exercise is important for the freeing of the whole torso. The shoulders of most people are rather weak. They should be strong and vigorous especially in brain workers because their action tends to affect the circulation of the blood toward the head. It has also an effect upon the summit of the lungs and certain regions which need freedom.
The rotary action of the shoulders may be given best when lying on the side. The action of the shoulders, however, should not be neglected as it brings a harmonious circulation in the region of the throat. The exercise tends also to affect the whole summit of the chest.
The active shoulder expresses animation and ardor in passion. A good strong shoulder is also an indication of vitality.
The circular and rotary action of the shoulders, the feet, and the hips, is best performed with triple rhythm,—first, upward and forward; second, backward; third, release. The release may be quick and firm.
Triple rhythm has a very sympathetic and stimulating effect. The run is more of a triple rhythm, while the walk is dual. All forms of rhythm, all of the metres should be introduced into the various exercises.
25. ROTATION OF LEFT SHOULDERTurn over to the right side, and rotate the left shoulder in the same way.
Whenever an exercise is taken for one side it should also be given for the other unless there is special reason for remedying some condition of one-sidedness.
Exercises for the centre of the body should always be given the preference. There should be as far as possible a series of exercises.
Thus far, the exercises are all used lying down. They may be taken in bed but, of course, it would be better if the bed were firm and not too soft, not too yielding and as level as possible. The exercises would often be more helpful if taken on the hard floor.
It is better to sleep on a narrow cot as Cornaro did. This prevents our doubling up the body and contracting the vital organs. Everyone should lie down to sleep tall, or long, and as expanded as possible.
Another reason for sleeping on a cot is that there are no hindrances to lifting the arms behind the head in some of the first exercises. If we sleep on a bed, when we exercise, the body should be placed more or less across it so as to give more freedom to the arms, or the arms may be stretched out straight at the side although this is not so good.
26. ELEVATION OF CHEST AND BREATHINGSit erect, as tall as possible. Expand the chest fully, carry the arms forward, then backward, gripping the hands almost under the shoulders, chest out as far as possible, taking a deep breath. Repeat this rhythmically many times, sustaining as far as possible the expansion of the chest.
It will be observed that there will come naturally a desire to sit up. It may be well before sitting up to turn on the back and rest a moment and feel the enjoyment of the actions that have been in the body. If the exercises have been properly practiced, there will be a sense of ease and satisfaction.
27. PIVOTAL FLEXIBILITY OF CHESTSitting as erect as possible with actively expanded chest, pivot the shoulders and upper part of the torso as far as possible, first to the right and then to the left.
This exercise may be performed to advantage with quadruple rhythm.
This movement exercises almost the opposite muscles from Exercise No. 10. It also has the same beneficial results in the extension of the chest, the removal of constrictions or interferences with the diaphragm, and has a beneficial effect also upon the stomach and all the vital organs.
It is an important exercise for strengthening the muscles of breathing and deepening respiration. It should be repeated many times.
28. EXTENSION OF MUSCLES OF THE BACKStand, stretch arms upward as far as possible, then carry them in the widest possible circle. Relax the back and all parts of the body so that the fingers come to the floor or near it. Then return and carry the fingers as far back as possible.
This exercise brings extension into all the muscles of the back. Frequently, it is the best possible exercise to develop the chest since the extension of a muscle also stimulates its right contraction.
The elbows and knees should be kept as straight as possible in this exercise. The wide circle should be made not only in coming down but in going back forward and over backward.
This exercise causes great extension of the muscles. The muscles from the heel all up the back of the legs and even of the arms are affected. Then in getting back the muscles of all the body receive a similar extension.
This action is very helpful for the development of erectness of the body. It also causes alternation of the muscles and has a good effect upon the health.
29. EXTENSION OF MUSCLES AT THE SIDEStanding erect carry the hip out over the right foot, surrendering the whole body to the left side. Allow the weight to be carried out over the left foot, the left hip being widely extended.
This exercise tends to get freedom for muscles at the side and the hip so that the hip upon which the person stands will naturally sway out to the side, and the free hip will be surrendered, bringing the body very naturally into its spiral curves.
30. CO-ORDINATION IN STANDINGStanding erect, expand the chest in opposition to the balls of the feet, and allow the body slowly to be lifted seemingly from the summit of the chest upward. Allow it to return very slowly and steadily and to sink to the heels. Repeat many times.
This exercise should also be practiced upon each foot separately. It establishes right co-ordinations of the body in standing and helps in establishing accordant poise. All the muscles in the body which tend to bring the summit of the chest and the balls of the feet into right co-ordination are brought into sympathetic activity. It is really an important exercise for the development of a correct bearing and posture of the body.
In going upward, be sure that the chest reaches upward and that the body is lifted by a species of levitation.
Keep the body as straight as possible from the heel to the centre of the neck, preserving a sympathetic expansion of the chest at all times.
This exercise acts upon the whole body, tending to bring all parts into normal relationship.
31. EXTENSION OF CHESTPlacing your hands against the sides of a narrow door way, allow your weight to come forward upon the hands, the knees straight. Take a full breath, then carry the body back by action of the arms.
This presses the shoulders back and causes expansion of the chest, and a deep breath should, of course, be taken. The exercise should be repeated many times.
This exercise, as well as all others, should be practiced where the air is pure.
Observe that this exercise can be made more severe by placing the feet farther back from the door so that the weight of the body will fall more upon the hands. In this case the hands may be lower. They should be placed slightly below the shoulders.
32. HARMONY OF RESPIRATION AND CIRCULATIONLift the arms as high as possible and grasp a pole which has been placed so that it can barely be grasped on tiptoe, and let your weight rest upon the hands, and endeavor to touch the floor with the heels. One can easily have a pole placed upon hooks as high as possible inside a closet.
This exercise frees all the muscles of the back and carries the blood away from the head. It is an exercise especially recommended by Baron Posse for brain workers.
After the exercises take a sponge bath, or if preferred, rub the chest and throat vigorously with a rough cloth with cold water. Some people prefer an entire bath, but getting into very cold water often has a bad effect upon the circulation and breathing. The water should not be too cold at first until one becomes accustomed to the unusual stimulation. Rub till dry and warm. Injury may follow if there is not reaction.
This program may be lengthened or shortened to suit individual needs. Many exercises can be added by each one according to instinct. Some, for example, those turning to the side, except possibly the relaxing of the shoulders, may be shortened. The exercises may be lengthened also by practicing one a longer period of time, making repetitions of a hundred or more. They may be shortened, too, by giving each movement a shorter period.
Each student must study himself and adapt the exercises according to need. Feelings of enjoyment, however, are not a safe guide. We are so apt to let the dull and stupid feeling take possession in the morning and omit the exercises for the day. It takes resolution to perform them but in a few minutes the reward comes in a feeling of satisfaction and rest. The exercises are usually the best means of removing the feeling of dullness. That, indeed, is one of their chief aims. Co-ordinating the performance and the joyous attitude of man will soon cause the exercises to be developed into a habit and one will feel the need of them as much as he feels the need of food.
The exercises demand joy, expansion, extension, stretching, deep breathing, co-ordination of various parts and the specific accentuation of the movements and harmonious as well as rhythmic alternation.
In general, a person can arrange from this program, shorter ones of from five minutes to thirty, according to individual needs.
The principles underlying the exercises should be carefully considered. This will enable students to remember more easily and more correctly to practice the successive exercises.
Moreover, in the practice of the exercises, as has been said, the aim should be always kept in mind. Thus the simplest action may be turned into the most important exercise by being practiced in accordance with principles and for a specific aim.
To aid those who wish a shorter program, one that will not take over ten minutes, the following may serve as a helpful guide.
1. Combine all exercises from one to seven:—laugh, expand the chest, breathe deeply, co-ordinating the balls of the feet with the chest, and stretch. Emphasize all of these exercises. It may be wise to count say six specific, successive steps: 1, the expansion of the chest; 2, deep breathing; 3, laughter; 4, stretch; 5, gradual relaxation; 6, complete release.
One should be sure that each of these elements is practiced correctly. It is wise at first to individualize them until they
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