HOW TO PRACTICE THE EXERCISES
Since exercises are primarily mental it can be seen that it is not merely the movement but the mental and emotional attitude toward that movement, in short, the conditions of its practice, upon which the accomplishment of right results most depend. An exercise performed with a feeling of antagonism, gloom, or perfunctorily without thought, will not accomplish nearly as much as one practiced with sympathy and joy.
Only thinking and feeling will establish the co-ordinations. Mere perfunctory performance of an exercise or a mechanical use of the will may produce certain local effects, and in this way may actually do harm, while the same exercise practiced with a feeling of joy and exhilaration will bring into co-ordination various parts, and, in fact, affect the whole organism. Practice the exercises accordingly for the fun of the thing; laugh, feel a joyous exultation.
Joyous normal emotion acts expansively. The circulation is quickened and the vital organs are stimulated to normal action. Without the awakening or enjoyment of life the vital forces show little response.
If anyone will examine himself in a state of anger he will feel that it is the lower part of his nature that is dominating him. He can realize that his muscles and vital organs are constricted and cramped. Who has not felt a deep feeling of bitterness, almost of poison, after a fit of anger? Who has not felt a certain depression, at times even of sickness, after antagonism or giving up to despondency?
There is also a feeling above negative emotions of certain dormant possibilities, certain affections and a better nature in the background. In all true exercises this sub-conscious, better self should be the very centre of the endeavor.
So universally is true training and even the nature of an exercise misunderstood that it may be well to summarize a few points to secure intelligent practice.
1. Practice with your whole nature.
Do not regard the performance of movements as a mere matter of will. Expression requires a unity of the whole life of our being.
Regard an exercise as a means of bringing all your powers into life and unity. Let practice be a means of demonstrating your own abilities, spontaneous and deliberative activities to yourself.
2. Practice with an ideal in mind.
The accomplishment of an endeavor implies the reaching or attainment of an ideal. Practicing with no end in view accomplishes nothing. The goal must be an ideal.
There is a universal intuition in an ideal man. There is an intuition deep in ourselves of our higher possibilities. The feeling that better things are possible inspires all human endeavor. Movement merely for the sake of movement, mere haphazard practice, without an ideal, accomplishes but little. We want not only an instinctive ideal but we want one which is the result of thought and study.
3. Practice hopefully and joyfully.
That is to say, there should not only be thought and imagination in practice, there should be feeling,—a normal and ideal emotion. The realization of the possibility of attaining an ideal brings joy, hope, courage and confidence.
4. In every exercise feel a sympathetic expansion of the torso.
It is not only necessary to feel joy, we must express it, and the primary expression of joy is expansion.
Expansion is needed not only as one of the exercises; it is more than this. It is a conditional element of all exercise. From first to last, in every movement, feel also a certain expansion of the chest.
5. In every exercise feel exhilaration of the breathing.
Increase of the activity of breathing in direct co-ordination with expansion is a part of the expression, not only of joy but courage, resolution, endeavor and all normal emotions.
Taking a full breath is given as one of the exercises, but here again we have a condition for all exercises. This is the reason why we should give attention to exalted emotion. It will diffuse through the whole body causing expansion and also quickening all the vital functions.
Respiration is the central function of the body. All the vital operations depend upon it. Perfunctory exercises which do not stimulate breathing are useless and injurious.
6. Accentuate the extension of the muscles of the body in all exercises possible.
The kneading of the face helps the parts as well as being important in itself. If we rub the muscles while whining we tend to confirm the condition in the parts at the time. Thus we may develop whines and frowns. It is very important, therefore, that there should be a cheery smile on the face during the manipulation, if the looks are to be improved by the exercise.
In kneading the stomach and the diaphragm if we have a full chest, as in laughter, the manipulation will produce a far better effect upon the diaphragm than if we have little breath.
In practicing an exercise, therefore, it is not only necessary to study which part most needs development or which muscle is weak, but it is just as necessary to notice which muscles need extension.
7. Practice harmoniously.
We should exercise all parts of the body in a similar way. If we exercise, for example, the action of the feet it is well also to practice rotary action of the arms, or at any rate, of the head.
We should see to it that when we practice one part of the body the corresponding part of the body should be equally exercised. We should not give more exercise to one side or part, except when there are congested conditions. We should not give much more to the arms than to the legs unless we have to walk a great deal.
8. Practice in such a way that every movement affects the central parts of the body.
Hence the program takes first the expansion of the chest and breathing and chuckling, also the transverse action of the torso. We should be cautious about performing violent exercises with the arms, or even with the feet, without simultaneous expansion of the torso because this is a central action which is conditional to all proper action of the limbs. Contraction of the torso while working upon the limbs may draw vitality from the vital organs.
Gymnasts, as a class, die early because they are always performing feats. Other dangers are found in the gymnasium, such as practicing exercises perfunctorily, using quick jerks and too heavy and labored movements which affect only the heavy muscles. The absence of rhythm and co-ordination, the presence of too antagonistic movements, the desire to make a show, too much work upon the superficial muscles are also frequent faults.
Another reason for the beginning of the day's exercise with joy is the fact that the positive emotions affect a man in the centre of his body. They are all expressed by sympathy and right expansion of the torso. This is not only central in expression, it is also central in training.
The muscles affecting the more central organs should in every exercise in some sense cause co-ordinate actions in various parts. The expansive action of the chest is one of the chief exercises because it not only frees the vital organs but co-ordinates the normal actions of a man in standing and walking.
Observe that harmony demands that all parts be equally exercised, but unity demands that we begin our exercises at the center. The organic centrality of the whole body is of first importance.
We should not only feel expansion of the chest in all exercises, but we should begin with exercises for the torso rather than with exercises for the limbs. We want to reach the deepest vital organs as a part of all exercises.
Sometimes a man goes into a gymnasium and works for the muscles of the arm, for example, while the muscles of his chest and around his stomach and diaphragm are weak. In this case the central muscles may grow weaker. Exercises, not properly centred, will decrease harmony.
I have found many people with lack of support of the voice and weakness of the diaphragm and the muscles relating to the retention of breath, but I have found very strong muscles in the arms, while the muscles in the center of the body were surprisingly weak.
In following "external measurements" too much attention is often given to the muscles of the limbs that can be measured. It is easy to discover the fact that the lower limbs have more muscular development than the arms, but this is of little consequence compared with the weakness of internal and hidden muscles like the diaphragm.
It cannot be too often emphasized that an organism necessarily is one. The parts sympathize with each other, and the higher the organism the more is this true. The voice expresses the whole being and body, and it not only calls for great activity of the central muscles, such as the diaphragm, but every part of the body seems to share in voice conditions.
A human being with his legs cut off can never sing or speak as well as he could before he lost them.
9. As far as possible, always feel in all the muscles a sympathetic action with certain opposite parts that support or naturally co-operate with these.
Specific exercises must be directed to central and harmonious effects. For example, expanding the chest and extending the balls of the feet downward as far as possible co-ordinates the parts that are used in standing, though in a different way. It gives extension to the parts; and to extend muscles is often the best way to bring activity into them.
Formerly a horse was fed in a high trough in order to make him hold his head high, but no horse carries his head so high or has such a beautiful arch to the neck as the wild horse, that feeds on the ground.
Weak muscles may often be improved by giving them extension. This eliminates constrictions and brings more rhythm or balanced activity in opposition to other muscles or in union with them.
The co-ordination must be felt. When there are co-ordinations there will be a sense of satisfaction in the vital organs. The exercises will not weary. They will not be a strain or tax the strength. They accumulate vitality rather than waste it.
Co-ordination must especially be studied and used consciously and deliberatively with reference to the chest. In the start of every exercise there should be, as has been said before, something of an increase of activity in the chest and the breath.
10. Practice all exercises as rhythmically as possible.
Rhythm and co-ordination are the deepest lessons of life and are necessary to each other. Activity and passivity must alternate in proportion as far as possible in all exercise.
Observe also that the active exertion of an exercise should determine the amount of the reaction. We should go as slowly in the recoil or eccentric contraction as we do in the concentric contraction.
Nature is always rhythmic. Notice the beating of the heart, going on constantly for eighty or a hundred years. It acts and then re-acts. Observe, too, the rhythm of the peristaltic action of the stomach.
An exercise must obey this universal law of nature.
Jerks should never be permitted; but all be easy and gradual. Even the surrender of a movement should be gradual.
The eccentric action which results is more important in many cases than the concentric. For example, in the diaphragm we make voice by an eccentric action of the inspiratory muscles. We take breath by a concentric action of the diaphragm, we give out breath in making voice by eccentric contraction.
Rhythm, therefore, means primarily that there should be a rest after each exercise. If we feel very weary we should especially emphasize this rest. It is lack of this rest that causes strain and weariness and makes a person nervous. The normal effect of the exercises when practiced rhythmically, is to eliminate fatigue, correct nervousness and weakness.
Rhythmic movements accomplish ten times more than unrhythmic ones, even if unrhythmic movements do not produce unhealthy and abnormal results.
Observe that nature always responds to rhythm. The body will respond to rhythm. Let the exercise be taken vigorously and definitely. Let also the reactions or rests be equally definite and decided. Vigor should never lead to constrictions or to great labor.
If we lie on our back and stretch one side and then the other it is easier and we accomplish better results as a rule than we do by stretching both arms and feet simultaneously.
It is hard to explain the sympathetic union of co-ordination and rhythm. I have never found any explanation or even reference to this. Even Dalcroze, who has so many good ideas regarding rhythm, has not grasped the principles of co-ordination of different parts of the body and especially the relation of co-ordination to rhythm.
Awkward people lack both co-ordination and rhythm and the two are vitally connected. By establishing co-ordinations we begin to establish rhythm, and by establishing rhythm we help in the co-ordinations.
The principle of rhythm applies to all our human actions. We should walk rhythmically, and we should stand allowing all the rhythmic curves of the body to have their normal relationship. We shall always have the right rhythmic curves if we have the right centrality and co-ordinations.
One of the greatest effects of music is due to the rhythm. All movements, however, have a rhythm of their own.
11. Use in every exercise, as far as possible, all the primary actions of the muscles.
We can distinguish four actions of the muscles. First, active contraction, shortening of the muscles sometimes called concentric contraction; secondly, we can stay the tension of the muscles at a certain point. This is called static contraction. Third, we can allow the muscle gradually to release its contraction, that is, allow it to slowly lengthen. This is called eccentric contraction. Fourth, we can take the will entirely out of a muscle and allow its complete quiescence.
Rhythm demands the presence of all these actions; and also all these elements in proportion. And in the practice of all exercises it is well to accentuate all four of these elements by counting. In the stretch for the whole body, for example, we can extend the limbs slowly as far as possible, and there will be a contraction of the extensor muscles. Then we can stay the body when stretched to the fullest extent. Then we can gradually release the action of these muscles and then completely rest.
Some of the exercises can be practiced with dual movements, first with activity and then release, but by varying the climactic action for a moment and gradually releasing, that is, by giving these a quadruple rhythm, we can accomplish better results than in the dual.
In dual rhythm we are apt to collapse suddenly after a movement. In fact, it is harder to control the release of the contraction of the muscles than to control the gradual increase of their contraction. This is illustrated in the difficulty of retaining breath. Breath is normally retained by sustaining the activity of the diaphragm, that is, its eccentric contraction. However, the body needs occasionally the complete surrender of muscles, but this should not be too sudden or jerky. The gradual surrender brings greater control and the higher type of development.
When we use what are known as secondary movements, that is, when we use the hands to manipulate the stomach or when somebody else rubs us, we should restfully and completely give up the muscles and manipulate them or let them be manipulated in a state of rest.
At times it may be well to manipulate a muscle when at full tension. When there seems to be a tendency to great constriction it may be well to manipulate a muscle during both contraction and relaxation and to test its relaxation. Again if a muscle does not seem to act as far as possible the opposing one may be found too short and may be manipulated to allow greater extension.
12. Practice thoughtfully.
That is to say, study yourself. Observe your needs. For example, stand against some perfectly straight post or door, with the heels and back of the head against it. Where the back curves most, there will be room for the hand. Now where do you feel the most constriction? Give attention to such parts.
Even when lying on your back, by stretching the limbs and expanding the chest such wrong tendencies or faults in standing can be corrected. The chest can be set free when it is constricted. When it is carried too low you can directly separate the breast-bone from the spine. By sympathetic expansions of the torso and by manipulating with the hands the parts that are especially constricted, curvatures, even in the back, can be improved.
In all cases in practicing expansion we should be careful that there is no increase in the curvature of the spine. The back should remain normal, or become more nearly normal if we find any perversions.
A hollow back, as is well known, is more difficult to correct than a hollow chest, though both of them are abnormal. A hollow back can best be corrected by the lifting of the feet, and the extension of the muscles of the back. If the hand is placed under the back where there is the greatest curvature there will be felt a normal action upon this curve of the spine.
One point which has been discussed is whether training can affect the bones, or only the muscles. The whole body can be affected by training if the right methods are used. In correcting something like a hollow back, which has been of long duration, not only the balance of the muscles but the very articulations and ligaments and even bones may be affected by patient and persevering practice.
If there is congestion in the region of the throat, the pivotal action of the head is important, but the hands can be made to do a great deal of work also during the pivotal actions. Such manipulation is one of the best remedies for sore throat, and also for dizziness, unless the dizziness is caused by a wrong condition of the stomach or liver, in which case the pivotal actions of the torso should be vigorously performed, with kneading by the hands, of the abdomen.
If one limb is weaker than its mate it should be given more practice until balance is restored.
If there is any muscle weak in any part of the body, we should find an exercise to strengthen it harmoniously.
It can hardly be emphasized too often that the central muscles should be stronger than the surface muscles. Whenever we find, for example, a weak diaphragm, we should use a greater number of exercises for it and be careful not to give too much attention to the arm muscles.
It is not mere strength to lift a heavy weight that measures the degree of vitality or indicates length of life, but rather the harmony of all parts working together. The muscles connected with breathing should be stronger in proportion than the superficial muscles of the arms or lower limbs.
People who perform one particular movement a great deal, such as a blacksmith in hammering, should study and use exercises for the parts that are habitually neglected.
A little thought can correct every abnormal condition, even stiff joints and headache. By practicing patiently such tendencies may be practically eliminated.
13. Practice progressively.
Exercises are often taken intemperately. The student begins with enthusiasm, feels uncomfortable results from the extravagance, and then gives up the exercises.
Begin carefully. Patiently practice the movement at first ten or twenty times, counting four with each step and accentuating the stretches, each day increasing a little, and after a week or two the results will be surprising. Let there be regularity even in the increasing of the exercises.
We must take steps slowly, and gradually add others until we have the number which the normal condition of our system demands.
Study your own strength and the effects of the exercises upon you.
There are many ways by which an exercise may be made progressive. First, by gradually increasing the vigor of the movement. For example, lifting the feet from the bed, one foot may be lifted at a time, which is easier, or both may be lifted only a few inches at first. Second, the exercise may be performed more slowly and more vigorously. Third, by repeating the exercise a greater number of times. Fourth, by the addition of a greater number and variety of exercises.
Sometimes a person is lame from practice. This is usually due to the breaking of small, delicate fibres. These fibres may have grown together by monotony of movement and by extending them suddenly or violently they may have been wrenched apart too suddenly. Muscular fibres should move freely. They will do so if we practice gradually, but violent practice may strain unused muscles and thus cause soreness. In general, the actions of muscles should be as varied as possible, but should be easily, progressively developed. Every successive day, exercises should receive a little more vigor until normal conditions are established.
Some kinds of exercises may be omitted at first. We may leave out all the exercises sitting or those lying on the side. A few of the standing exercises may also be omitted.
You will be tempted, however, to omit too much as a rule and then some special day to practice too many. Even if you do get a little sore or lame or feel a little as if you had overdone it is better than under-doing, and nature will soon correct the abnormal condition. The next time you practice the exercise you can eliminate the bad effects of your former practice.
In all cases of sickness, or weakness from any cause, special care must be given to gentle stretches and manipulation. The movements should be slow and steady. Do not leave yourself in a state of pain but of enjoyment.
Remember that growth in nature is slow. The stronger the organism, like the oak, the slower the growth. A weed may grow almost in a night. Be patient, therefore, do not worry,—be persevering and regular in all the habits of life.
Some constitutions need more exercise than others. Those who are growing fleshy need quick, vigorous exercises, while those who are growing thin and emaciated need slow, steady ones, as do those who are nervous.
14. Establish periodicity.
All development in nature proceeds in a regular and continuous sequence. There are certain alternations and variations, but these take place at specific periods.
The organism will adapt itself to regular periods. Thus, if we take our meals regularly, we get hungry at the same time every day. We should go to bed at a regular hour; at that time the system demands rest and we become sleepy.
Parents are so anxious that their children have a good time that they frequently cultivate irregular habits and thus lay the foundation of future failure.
Health is greatly dependent upon regular hours for both work and recreation. Anything that interferes with periodicity in the human body interferes with vital functioning. Observe how regularly we breathe. There is a normal respiration, circulation, and beating of the heart which are practically the same for everyone. Any variation from these regular rhythms is serious.
This principle of periodicity applies to exercises as well as to anything else. Some men have the habit of going to a gymnasium once a week. They take the exercises one day and neglect them for several days, then try to make up for lost time. The exercises in such cases are not enjoyed. They will be performed mechanically, if not perfunctorily: at any rate, satisfactory results will not follow.
If we take exercises every day at about the same time, say upon waking in the morning and on going to bed at night, the system will come to long for them just as the stomach craves food.
Nature does not grow a little one day and then stop for a while; she does not grow a limb on one side and then another on the other side. All growth is continuous.
Of course, this continuity is rhythmic. There is a different action day and night, but this in itself is a form of periodicity. In the same way we have summer and winter. The tree feeds itself in summer and during the winter the life remains hidden at the root while the process of making the texture firm proceeds with rhythmic alternation.
All phases of life and growth are periodic. If, for any reason, there is an unusually severe winter the plants are killed. If there is a long period of drought vegetation dies. A certain normal amount of rain as of air, food, or soil is necessary to the growth of the plant.
One reason for practicing in the early morning is the fact that it will connect exercise with the natural habits of the individual. The time of waking up should be periodic and will be so if we retire regularly. The practice of exercises on first awakening or retiring will also tend to help the normal time and amount of sleep. If we take exercises on first waking, as suggested, we shall awake about the same time and with greater enjoyment.
The system will come to expand naturally; every cell will leap like a dog that prances with joy when it sees its master getting ready to go for a walk.
15. Practice regularly.
Not only should the time be regular, the amount of exercise also should be about the same each day. We should not give a half hour or an hour one day and neglect it entirely the next any more than we should eat one extraordinary meal and then go without anything to eat for two or three days.
The same is true also regarding the kind of exercise. It may be helpful to change some of the exercises, but we should have exercises for all parts of the body. If we substitute one exercise for another we should take care to exercise all the parts equally. We may change the kind of food, but the degree of sustenance it contains should not greatly vary.
16. Practice patiently.
Do not expect great results to come in a day, though you ought to feel some effect very quickly, yet it may take weeks, especially if there is any unusual weakness or abnormal condition. The slower and more varied the practice the better, other things being equal, because conditions are more important than the exercise and the normal adjustment of the various parts of the body is much more important than strengthening any local part.
17. Practice slowly but decidedly and vigorously.
The more slowly an exercise is practiced the deeper the effect. The lifting of the feet very slowly, for example, will have more effect upon the diaphragm than if done quickly. The holding of the chest high while lifting the feet slowly, causes wonderful action of the diaphragm and of the stomach and vital organs.
Slowness, however, does not mean hesitation, indifference, nor laziness. Mere lazy, indifferent practice will accomplish nothing. Let the movements be done slowly but decidedly and definitely.
One should be careful if there is any particular part that causes pain. We should bring in secondary or kneading movements, with the hands. If the action is thoughtfully directed to the right part, if it is truly rhythmic and sympathetic, abnormal conditions will be removed.
18. Exercise as well as sleep in the purest air possible.
Sleep with your windows open. Let the air circulate across your room though not across your bed. Let the air be as pure as that out of doors.
Perform your exercises in bed with your windows open and with but little covering. The vigorous exercises will bring greater warmth and you will feel the desire to throw off the blanket. Some of the exercises, of course, as lifting the legs, cannot be performed so well without removing the covering.
The method of practicing the exercises as well as the amount, number and character of them, depends greatly upon the health and the vitality of the individual, but there must be a continual advance in the vigor and the number of the exercises.