SECTION XII
SETTING-UP EXERCISES FOR GIRL SCOUTS
Our bodies are like machines that need frequent oiling and testing to see that all parts are working right.
Or they are like instruments that must be tuned before they are played.
If this is not done, the machinery gets rusty and clogged, or the instrument gets out of tune and makes horrid noises.
That is the way it is with our bodies; our muscles and joints should be bent and stretched every day to take the kinks out, and keep them strong and flexible.
The best way is to tune up every morning for just a few minutes before you put on your clothes, and then again at night to rest the tired parts and exercise the parts that have not been used, so you can even things up.
The Right Position
First of all try to stand in the right position.
Stand with the feet side by side, a few inches apart and pointed straight ahead. Many people think you should turn out your toes because they think it looks better. This is not natural. If you stand on a step with one foot even with the edge, and let the other foot hang over the step below, it will hang parallel with the foot you are standing on. That is the way it is meant to go, and people who turn out their toes do so much walking sideways that they have to travel much farther than if they kept their feet pointed in the direction they want to go.
Then your legs should come up straight from your ankles; don't stand either on your heels or your toes, but right over the highest part of the arch, which is the strongest part, and best fitted to bear your weight when you are standing still, and brings your hips up to just the right place to hold your body.
In the lower part of your body are some big heavy bones shaped somewhat like a bowl. This bowl is balanced on the top of your legs, and holds most of your organs. If this bowl is balanced just right, the organs remain in place, the way they are meant to be, but if it is not balanced right, the contents are tipped so that they would come tumbling out if the muscles intended for other work did not hold them in. This is hard on these muscles which have their own work to do, and if they are used to hold up things that should keep their own balance, sooner or later they give way, and there is a sad accident, or a general slump. Then instead of saying, "That foolish person always stood in the wrong position and of course her insides got out of place," we say, "Poor dear so-and-so has given out from overwork and has acute indigestion, or a 'floating kidney,' or 'a bad liver.' How could it have happened?"
If your underpinning is all right it is not difficult to be straight above.
Let your shoulders hang easily in a straight line under your ears, in the position they will naturally take if from side stretch (fig. 3) the arms drop easily to the side. Don't arch your chest and throw your shoulders back! This is not a slump and does not mean to let your back bow out. If your shoulders are easy you can straighten your back and your head will balance itself, and there you are: a straight upstanding Scout, ready for what comes next.
Remember: a) Feet pointing straight ahead.
b) Body balanced on legs coming up straight from ankles.
c) Shoulders easy under ears.
This gives a straight line from top of head through shoulders and hips to between ankles.
General Rules
Stretch to the very tips of your middle fingers—stretching makes your muscles flexible.
Breathe in as arms rise and out as they fall.
Stand tall.
Sit tall.
Remember the straight line that comes from the top of your head down to between your ankles.
Keep limber, don't let your knees grow stiff.
Sit crosslegged on the floor. Sit on your heels.
Rise without help from your hands.
The Exercises
Now tune up: begin by repeating each exercise four times; then increase to 8, 12, or 16; never more than 16.
1. Stretch arms down (fig. 1). Swing them forward and stretch up and slightly forward (fig. 2), breathing deep. Let them fall breathing out. Do this slowly counting, up 1 down 2.
2. From (fig. 1) swing arms forward and up (fig. 2) and out to side stretch (fig. 3) coming to full deep breath and stretch as far as you can—count 3. Up 1—side 2—down 3—breathing out. Don't hurry, take time to breathe deep.
3. Stretch arms down, without bending anywhere. Two counts; down 1—relax 2.
4. From arms down (fig. 1) to side stretch (fig. 3). Two counts; to side 1—down 2. This may be done quickly with vigor.
5. From side stretch palms up to upward stretch (fig. 2)—two counts—up 1—side 2.
6. From arms down roll shoulders and arms out and back, stretching arms back and down (fig. 4). Two counts out and down 1—back to position 2.
7. Hands palms down, tips of middle fingers touching, thumb touching chest, elbows level with shoulders (fig. 5); jerk elbows back keeping them up even with shoulders (fig. 6). Two counts,—jerk 1—back to place 2.
8. From side stretch (fig. 3) twist body from waist up, without moving hips (fig. 7). Twist from side to side. Two counts—twist 1—front 2—twist 1—front 2.
9. From side stretch (fig. 3) bend body from side to side keeping straight line from tip of one middle finger to tip of other (fig. 8). Two counts—bend 1—back to position 2—alternate sides.
10. Bend right knee and kick yourself (fig. 9); left knee same. Two counts—kick right 1—kick left 2. Repeat slowly then double quick (running in place).
11. Bend right knee and hip, bringing knee nearly up to chest without bending body (fig. 10); left same—slowly. Then double quick bringing knee only as high as hip.
12. Place hands at back of neck (fig. 11) and rise on toes, bend knees (fig. 12) and rise keeping body upright (do not spread knees or touch heels. If this exercise is too difficult balance with arms side stretch, bring arms down to touch floor as you bend, and to upward stretch as you rise). Count 4:—on toes 1—bend 2—up on toes 3—standing position 4.
13. From upward stretch (fig. 2) bend and touch floor in front of toes (fig. 13). Count two slowly: down 1—up 2. Breathe out as you come down—in as you come up.
14. Neck Exercises. Sit crosslegged on floor—hands on knees: head up—chin parallel with the floor.
a) turn head to right and then to left—4 counts—right 1—front 2—left 3—front 4.
b) droop head from side to side (fig. 14); four counts—right 1—up 2—left 3—up 4.
c) drop chin forward (fig. 15); straighten and drop head back (fig. 16). Count 4—down 1—up 2—back 3—up 4.
d) turn head and face right (fig. 17) drop chin 1—up 2—back 3 (fig. 18) up 4; keep looking in same direction only up and down; same to left.
e) goose-neck; facing front stretch chin out as far as possible (fig. 19); then down and in and up. Count 4—out 1—down 2—in 3—to straight position 4.
15. Lie down on your back and raise first one foot and then the other without bending the knee, two counts—up 1—down 2.
16. Raise both feet without bending knees and touch the floor over your head (fig. 20). Lower slowly.
17. Raise body without bending back, and (if you can) without helping yourself with your hand, and touch your toes with your hands, and your knees with your forehead, without bending your knees (fig. 21).
SETTING-UP EXERCISES (Figs. 1-7)
SETTING-UP EXERCISES (Figs. 8-21)