PROGRAM OF EXERCISES
As all training is a reaching upward towards an ideal so an exercise is a single step and the first exercise should be the most primary action. The primary condition of all growth is a certain joyous awakening, an expansive enjoyment of life.
Take a joyous thought and express it in active laughter.
No matter how dull or weary you feel when you first awake, joyously accept the new day. Use the following exercises and actions as you would a cold wet towel on your face or hands. Look on the sunny side at once and laugh. We can possess a feeling only by expressing it; we enter into possession of the day only by using it.
It is easy to look at the light, easy to breathe, easy to stretch, to expand, easy to remember something joyous, easy to smile and easy to laugh.
If your body feels weak and sluggish, and you have great indifference to movement there is all the more reason for promptness. If you will joyously extend your arms, expand, breathe deeply and laugh, you welcome life and joy and give them a chance to take possession of your being and body and you will soon feel courageous instead of gloomy, strong instead of weak, rested instead of weary.
None of these exercises require a great expenditure of vitality. Performed, as many of them are, lying down, however energetically you may do them they will bring little or no weariness. Though the exercises do not require much vitality they should be practiced vigorously to accomplish the best results.
1. PRIMARY EXPANSION AND EXTENSION
On waking, take a courageous, joyous attitude of mind. Chuckling deeply, actively expand the whole body, take a deep breath and co-ordinate harmoniously as many parts as can be brought into sympathetic activity. Stretch the arms upward and the feet downward as far as possible, and repeat at least twenty times.
An old writer gave dilatation as one of the primary characteristics of life. A certain distention of all parts of the body is the beginning of the renewal of energy and a primary manifestation of life. We must give room to the life forces, feel the diffusion of energy into every part. The sense of constriction, due to lying in a cramped position, can be easily removed by this primary exercise.
The chief elements in this primary distention of the body are found in the stretch and expansion of the torso, in deeper, fuller breathing, in the sense of diffusion of life, in greater satisfaction and in laughter. These elements should be practiced on waking up.
The stretch should be in the nature of an indulgence, an instinctive longing on first awaking, a longing in common with all animals. It ought to be enjoyable and a help to sustain the laughter.
Count one for the active movement, or stretch, two for the staying of the active conditions, three for the gradual release of activity, and four for complete relaxation.
The exercise, as most of the others, should be repeated twenty to twenty-five times, counting four for each of the preceding movements. This will require eighty to one hundred counts. Each of the four actions of the muscles should be carefully distinguished and accentuated.
Counting four in this way for an exercise and for each of the first steps obeys the law of rhythm, accentuates all the elemental actions of the muscles and establishes primary conditions of healthful activity in all the vital organs.
The simultaneous elements or actions in this first exercise are of such importance that it is well to practice each one separately, either before or after the general exercise.
This distinct practice prevents the slighting of any of these elemental conditions, restores harmony and stimulates normal functioning of all organs. In fact, all these actions are really necessary conditions and should be present as elements of all exercises.
The following exercises (2-5) are important, individual accentuations of the essential actions of this general exercise, and the conditions of all exercises.
The student should carefully study his tendencies to omit or slight any one of these elements and accentuate carefully not only every step separately, but observe with especial care the one most needed.
2. INITIATORY EXHILARATION
Sustaining the extension and full breath, laugh heartily, with little or no noise, chuckle to yourself persistently for several minutes. Centre the laughter in the breathing and the torso.
Joy and laughter must be considered the first condition of all exercise. The reasons have been explained. If you are still sceptical, observe and experiment. Everything that is truly scientific can be proved or in some way demonstrated. As this is one of the basic principles of this book and its companion volume, "The Smile," and as joy and laughter are met as the first exercise of our program, it may be well to summarize some of the arguments:
Exercise in laughter sets free the vital organs and brings all parts into harmonious, normal activity, stimulates the circulation, quickens the metabolism of the cells and causes elimination. Each of these topics might receive many pages of discussion.
You will be tempted to omit the practice of the chuckle, but it should be especially emphasized.
It expresses and accentuates the permanent possession of the joyous thought. No other exercise can so stimulate a right attitude toward life, as well as restore the normal condition of the vital organs.
It has also, as have all of these exercises, a beneficial effect upon the voice. In fact, all good exercises tend to improve the voice. This is one of the most important tests of an exercise,—does it affect easily, naturally and normally the vocal organs?
3. HARMONIC EXPANSION
Sustaining laughter and extension, sympathetically and joyously elevate and expand the chest as far as possible.
Feel the breast bone separate farther from the spine, easily and naturally as in the expression of joyous courage.
Expand slowly, sustain the expansion, gradually release, then rest, that is to say, perform the exercise in the same quadruple rhythm of the harmonic extension.
In this exercise you should feel a deepening of the chest chamber.
It is well at first, until you get the exercises correctly, to place one hand at the back, the other on the chest, and in expanding to feel the two hands separate.
This expansion should be sustained for several seconds. The release should follow gradually. There should be a repetition of the expansion; you should feel a sympathetic activity all through the chest and torso.
Sudden collapses should at all times be avoided, and they should especially be avoided in exercises of the chest and of the central organs.
The free, expansive facility of the whole chest is the measure of the health, strength, grace and normal actions of a human being. It is of primary importance.
4. RESPIRATORY ACCENTUATION
Keeping the body extended, the chest well expanded, take a deep, full breath, hold it a moment and gradually release it, then wait a second without greatly lessening the expansion of the chest
In this exercise be sure to accentuate the four elemental parts of an exercise. Taking breath, the active stay of the breath, the gradual release and then the complete surrender of the direct respiratory muscles: that is, accentuate the four steps or elements as in most exercises and avoid the temptation to jerk and to exaggerate minor parts or actions. Constrictions, inharmonious and unrhythmic jerks are always out of place in any exercise. The best results can be obtained only by observance of principles.
Do not force the breath out. Allow it to pass out easily and normally. Increase the inspiration rather than the expiration. The air will tend to pass out too quickly, reserve it and allow it to pass out steadily and regularly.
We find that the taking of breath is associated with the result of expansion and vitally connected with the conception of impressions and expression, and so is a necessary part.
The expanding of the chest causes greater room in the thoracic chamber and breath flows in naturally. This exercise, however, implies that we should consciously and deliberately accentuate expansion and the taking of breath. It aids in the realization of life and the diffusion of activity.
Man breathes over twenty-five thousand times in twenty-four hours. He can get along very well on two or three meals of food and six or eight glasses of water, but with as low as fourteen thousand breaths a day, he is flat on his back and has hardly enough power to move hand or foot.
We live on air. This is one reason why the expansion of the chest is so important. It gives room for breath. In fact, in breathing we do not suck breath into the lungs. Air presses fifteen pounds to the square inch to get into the lungs. Expansion is, therefore, the primary element in breathing. We should, however, at times not only expand fully but consciously draw in breath. We can expand the chest while sustaining it and drink breath into the very depths of our lungs.
Thus the exercise requires us to take as much breath as possible, to retain it a moment, then slowly give it up and at last to relax completely the diaphragm, all the time sustaining the chest expansion. Preserve still the quadruple rhythm. Of course the exercise can be done with dual rhythm, and it will be helpful, but the accentuation of all four of the primary actions will accomplish more than double the beneficial results not only for health but for the voice. It develops the retental action of the breath. A true use of the voice demands a full chest. This exercise strengthens the muscles that reserve the breath and support the tone.
The process of respiration is most directly necessary to all the actions of the human organs. It is an essential part of circulation. The breath we take meets the blood. The blood is carried from the heart through the lungs and back to the heart, then out through every organ of the body and back again to the heart. The whole circulation is a mighty process by which the blood receives sustenance, bears this to every organ of the body and carries back the refuse which is oxidized and given out by the lungs. The blood, according to the earliest tradition, is the life.
All ancient writers on long life "regard the control of the breath as a fundamental sign." A person with little control of his breathing is doomed to a short life.
Nature has so constituted us that at the moment of some excitement, or the reception of some impression, or the instant we try to do something unusual, we take a greater amount of breath. In any exercise, always allow the breathing to act freely. Observe that breathing is the initiatory act or condition of all human effort. It is a sign of the reception of an impression and is thus one of the conditional acts of expression. Breathe deeply and freely at all times. A deliberative breathing exercise, such as the preceding, strengthens all the respiratory muscles and corrects abnormal tendencies.
5. PRIMARY CO-ORDINATION IN LEVITATION
Simultaneously lift and expand the summit of the chest as you actively extend the balls of the feet downwards.
The opposition between the lifting of the chest and extending the balls of the feet takes place in all good positions in standing and walking. This exercise initiates or accentuates the co-ordination of the muscles used in standing. It tends also to harmonize and bring into unity all the conditions so far attained, and gives practical application to those parts of the body which are active all day, in standing, walking and in sitting.
All exercises must be performed rhythmically. There are many elements in rhythm, one is activity and passivity, and another is the alternation of parts:—one limb is active and this helps alternation or rhythm.
6. HARMONIC AND RHYTHMIC EXTENSION
Lift the chest and extend the right foot downward, then lift the chest with the downward extension of the left foot, rhythmically alternating from one to the other. This is the first step in the development of rhythm.
This alternation is still more akin to the action of the body in standing and walking.
Allow the hip to extend outward on the same side which is being extended.
Co-ordination, that is a simultaneous and sympathetic union of many parts in one action or a harmonious variation of a primary response in many parts, is one of the primary characteristics of the organism. It can be secured by a certain feeling that the whole nature shares in the exercise, that the whole body responds to the whole being of man. It is a direct expression of joy and sympathy. In an involuntary performance there is always less co-ordination than in a sympathetic motion. These are feelings vitally necessary to co-ordination and we must not only have and feel them, we must express them in the body.
The alternation of exercises introduces rhythm, which has been found to be one of the most fundamental elements in training. Rhythm consists of proportion in time. This proportion is in alternation: alternation of activity and passivity, and in alternation of one part with another, as in walking.
Rhythm is the continuity of co-ordinations. Co-ordinations cannot be properly preserved without rhythm nor can there be rhythm without co-ordinations.
The exercises 2 to 6 should all be included in No. 1. They should also be individually practiced in order to accomplish the best results and to avoid the omission of any of these primary elements which should be present in and co-ordinate every true exercise.
After being practiced individually, exercise No. 1 should be practiced several times with a greater co-ordinating union of all the elements. The feeling of satisfaction and joy should be realized at once.
7. CO-ORDINATION OF PRIMARY CONDITIONS
Repeat Exercise No. 1; stretch first the right arm and also the leg, bend the left arm and left leg and so on in alternation. Preserve all the movements.
The difference between this exercise and No. 1 is the stretching of each side in alternation. The same elements should be included.
8. PRIMARY CO-ORDINATE VOICE CONDITIONS
Sustaining all the foregoing conditions; extension, expansion and diffusion of feeling, the retention of the breath and the simultaneous openness and relaxation of the throat, laugh low but heartily:—ha ha, he he, etc.
The tone should be soft and pure. The softer the better. If there is any danger of waking or disturbing someone the exercise should not be omitted but practiced softly.
Joy must not only be felt, it must be expressed. This series of exercises is based upon the fact that the greatest exercises are expressive movements. The smile on the face and active laughter should be used as direct exercises, not only for the body but also for the voice.
This exercise implies some understanding of the fundamental elements of vocal training. The primary co-ordination of voice conditions, that is, the sympathetic, harmonious and elastic retention of the breath causing the co-ordinate passivity at the throat has been explained in "Mind and Voice." This was my discovery and the mastery of it has helped thousands out of ministerial sore throats and other abnormal conditions, and, to my mind, is proved as a fundamental principle. It is of the utmost importance that this little exercise should be practiced in accordance with the principle. The great point of the exercise is the elastic, sympathetic retention of the greatest possible amount of breath and the simultaneous passivity and openness of the throat. The study of laughter or the best possible tone anyone can make will enable him to realize this deep but simple principle.
The effect of this exercise is to centre the breath and to harmonize the activities of the whole man. The central organs should always be exercised before the organs of the surface. The laughter must be sincere, genuine, hearty and natural.
No one can imagine what wonderful effects can be brought to the voice by such simple exercises as these. The voice is an index, not only to mental and emotional conditions but to health. The voice cannot improve truly without improving health.
We reserve breath and have a certain sympathetic fullness due to retention of the breath in the middle of the body. Simultaneously there is an openness of the whole throat and tone passage. All the organs of voice are thus brought into right conditions. When this condition is violated there is a misuse of the voice.
Vocal training consists in the use of such simple exercises as will establish all these conditions that have been mentioned, especially the last. The conditions of voice must be co-ordinated, the vocal organs must respond to thinking and feeling. We cannot ignore, we must demonstrate on every plane. Man is given the greatest opportunity for progress. It is an opportunity he must take. There is no growth, no advance without labor. The labor may not be voluntary, it may not be hard, but man has his work to do. It is a joyous work. Man has an instinctive desire for right exercise which will enable him to really unfold his faculties and demonstrate his powers.
9. FREEDOM OF VITAL ORGANS
Lying as before, placing both hands flat upon the stomach, keeping the body extended and expanded, breathing full and free, manipulate in a circular, triple rhythm or backward and forward, in dual rhythm, all the vital organs. The thumbs may be placed up under the floating ribs.
This exercise is usually given first in Swedish medical gymnastics. It is especially for the stomach, though it has a vital action upon the liver and other organs. Such manipulations are beneficial to a dyspeptic or to one suffering from congestion of the liver, or from constipation. It is a very important exercise and stimulates all the parts so that they will receive more benefit from the following exercises.
When any particular part, such as the stomach or liver, is found a little tender or sore, special attention should be given to this spot.
10. FREEDOM OF THE TORSO
Preserving primary conditions, turn the hips vigorously as far as possible one way and then the other.
This gives a vigorous twist through the centre of the body. It affects the stomach, liver and all the vital organs, and if the chest is kept expanded and a full breath is retained, it greatly affects the diaphragm and action of the respiratory muscles.
These movements may be taken also with dual and with quadruple rhythm. If done slowly and steadily, in true rhythm and sequence, they will accomplish surprising results, and bring about a deep harmony. If there is congestion the exercise should be performed twenty or twenty-five times.
This exercise frees the torso and makes it flexible. It strengthens the diaphragm and, obeying one of the fundamental laws, exercises the central muscles of the body.
Do not give sudden jerks or sudden collapses, but steadily, definitely and vigorously pivot the hip.
In many people, there are tendencies to congestion in the stomach, and in the neck and throat. This rotary action tends to remove these constrictions and to develop a certain flexibility in the whole torso.
11. FREEDOM OF NECK AND THROAT
Knead with both hands the whole throat and neck, moving every part and eliminating any soreness or stiffness.
The night gown should be unbuttoned and the breast bare. The fingers should be used and also the palm of the hand and the thumb so that every part of the neck and throat shall be set free.
In most persons spots will be found that have some tenderness or soreness, especially if there is any cold or sore throat, and these parts should receive careful attention and manipulation, which should be continued until the soreness is removed. Persevere until the whole throat feels perfectly free and relaxed. It is often the case that some gland is weak and can be strengthened by this massage.
This exercise and that of the manipulation of the stomach, as well as the exercises which follow, have a wonderful effect upon the voice.
12. FREEDOM OF NECK AND HEAD
Pivot the head as far as possible to the right and then as far as possible to the left.
This exercise is also best practiced in quadruple rhythm. The hands may be around the back of the neck. Knead deeply and remove any congestion.
The efficiency of this exercise may be increased by placing the hands on the neck so that at the moment of extreme pivot the hand may knead the parts. This action of the hand increases the effect and tends, in cases of congestion around the throat or ears, to give great assistance towards the elimination of all abnormal conditions. The other exercises for the manipulation of the throat tend to correct catarrhal conditions.
13. ELEVATION AND EXTENSION OF LOWER LIMBS
Observing all the conditions, lift the right foot, knee straight, as high as possible, then slowly release it, then lift the left in the same way.
The movement should also be done in quadruple rhythm. The lift should be slow, and there should be a decided staying of the activity, and then a very slow release; then complete rest.
The effect of this exercise is to accentuate further the idea of rhythm; that is, it requires alternate activity and passivity in sequence or a continuity of co-ordinations.
In performing this exercise almost an ache may be felt at the back of the legs, especially at the back of the knees. This is due to the fact that these muscles become too short in sitting and therefore need extension. This exercise gives extension to these muscles. Similar aches will always indicate a lack of extension and call for special help and practice of the opposing muscles.
Of course, it can be seen that whenever parts of the body, such as the knees, are kept bent, the muscles at the front of the limb will grow too long and those at the back of it, too short. Hence, when a man stands up there is a tendency to stand with the knee bent. Old men have a lack of firm backward spring in the knee. It is the aim of several of the exercises to cure this.
14. EXTENSION OF THE BACK
With the body well expanded, kept straight, breathing free and full, lift the hips bearing the weight upon the back of the shoulders and the heel.
This exercise needs to be practiced with quadruple rhythm slowly. It gives wonderful exercise to the central muscles and organs of the torso.
15. ELEVATION OF LOWER LIMBS
With the body well extended and all conditions sustained, lift both legs, knees straight, hold, slowly release, then completely rest.
This exercise is the best help that can be given for a hollow back. It also brings activity into all the abdominal muscles. It will strengthen the muscles concerned in the support of the voice. If the chest is kept well expanded and the lungs full of breath, the exercise will have a wonderful effect upon the diaphragm and the respiratory mechanism. It will strengthen and deepen the breathing and make it more central and reposeful.
16. RHYTHMIC ALTERNATION IN EXTENSION
Combine the last two exercises and give them in alternation. First, lift the body, then rest, then lift both feet, then the body, and so on.
This alternate movement will bring great relief. The muscles are more or less opposed; at any rate, the activity concerned in each exercise will receive a rest during the other action.
This, of course, uses rhythm as an aid. True, natural rhythm is always helpful and should be introduced whenever possible.
17. ROTARY ACTION OF THE FEET
With the heels resting upon the bed carry the balls of the feet in the widest possible circle.
This exercise may be omitted, but it is very important for one who is lacking in freedom in the feet or who suffers from cold feet. It also brings into action the lower extremities and tends to further equalize the circulation.
18. MOBILITY OF THE FACE
Rest a moment and feel a sense of satisfaction and then smile and place both hands upon the face, covering it as far as possible and knead the muscles, so as to eliminate every constriction and allow the diffusion of the smile to go into every part.
Do not laugh at this exercise but observe the effect. This exercise, however, should be practiced in union with the smile.
Pay especial attention to any part of the face where there are constrictions or tendencies to constriction, and especially any part that may seem to droop.
Where there has been a good deal of suffering or whining, or both, certain parts of the face, especially the corners of the mouth, are turned downward. This habitual action causes the muscles that lift the corners of the mouth to become too long while the corresponding muscles that draw the mouth down become abnormally short. Kneading is, primarily, to give extension to the muscles that have become too short, and the laughter at the same time is to give exercise to the muscles that have become too extended or elongated.
All parts of the face will be brought into proportion. Crows' feet will be eliminated and the beauty and expression of the countenance greatly increased. Where there seems to be no muscle between the skin and bone, as sometimes in the forehead, there must be manipulation, exercise of the weak muscles.
In the case of the face we have to bring in so-called secondary motions. We have to use the hands in the way indicated to get any effect. Of course, the effect will be temporary unless the disposition is changed. The mental and emotional actions are always the primary cause, but frequently the condition of the muscles has become such that it will take a long time to effect a change. The exercises, accordingly, are a wonderful help.
If one-tenth of the power of this exercise to help the countenance were realized, it would not be neglected.
One of my students opened a room and secured quite a following in facial massage by using these exercises. Some cruder than this one were used, though good results were accomplished. This exercise, as here suggested, can be done by anyone alone. If people use it who have constricted countenances, they should carefully emphasize the smile. That has not been done and hence the best results have not been secured.
The faithful practice of such an exercise and especially the study of the significance of the smile and the practice of laughter, in union with other exercises for the stimulation of vitality, will work wonders in the expressive mobility and beauty of the countenance.
It is worth ten times all the cosmetics as a beautifier. It would banish "Beauty Parlors." It is not, however, for the restoration of beauty of the countenance, but to bring blood into parts that are not used. It has good effect upon catarrh, headaches and neuralgia.
While resting the larger muscles of the body these two important exercises may be introduced, or they may be introduced as the last of the first series, while lying on the back.
19. FREEDOM OF THE SCALP
Placing the hands upon the head move the whole scalp freely and easily in all directions.
This is really the only effective remedy for imperfection at the roots of the hair, falling hair, or baldness. It will cause natural and rich growth of hair.
It is well, also, to pull the hair. One specialist gives this as the only remedy to prevent it from falling out. Not only will such exercises improve the hair by improving the circulation around the roots, but it will make the muscles of these parts more flexible.
20. EXTENSION AND FREEDOM OF THE VITAL ORGANS
Turn over, face downward, with the body well extended, bearing the weight upon the toes and the elbows, with the upper arm vertical, lift the hips and torso till the body is extended in a straight line.
Be sure that the upper arms are vertical and the fore-arms parallel with each other. Try to keep the body as straight as possible and get the sense of extension.
This may seem to be a severe exercise, but it is not dangerous. In fact, more than any other exercise it tends to correct abnormal conditions in the central portions of the body. It allows the vital organs to be suspended from another angle, rests them, and tends to restore all to normal conditions.
This exercise should be performed in quadruple rhythm, steadily, and slowly. Attention should be given to the complete rest at the climax. Practice it a few times at first until the strength is sufficient to repeat it many times.
It is an unusually important exercise in case of any constrictions. It strengthens also certain muscles of the torso which are apt to be neglected.
This making a bridge of the body, supporting it by the upper arms which should be vertical, and the feet which should also be vertical, has a great effect upon all the internal organs of the torso. It affects any sort of displacement and any kind of congestion. The exercises may be practiced slowly, rising and then staying the activity for a little while, and then allowing the body slowly to descend.
Take a good rest as the exercise is rather vigorous for some persons, especially those who have any weakness through the torso. Those whom the exercise taxes are they who especially need it. It should be repeated several times.
21. PIVOTAL ELEVATION OF THE HEAD
Pivot the head as far as possible to the right, and then lift it backward. Release and carry to the left, and lift it backward as far as possible.
This exercise tends to strengthen the muscles at the back of the neck. It helps the extension of the chest, and strengthens those muscles which hold the head erect.
22. ACTIVITY OF THE ROYAL MUSCLE
Lift the head as far back as possible, then slowly draw the chin in lifting the back of the head high.
This exercise develops what sculptors call the royal muscle. This muscle is active, causes an erect head and gives a certain dignity to the carriage of the body and is usually associated with a properly expanded body.
Of course, it alone is not sufficient for a dignified carriage because there must be an expanded chest and the whole body must be normally erect. This muscle, however, plays an important part. It is at the summit of the line of gravity and affects not only the carriage of the head but has a sympathetic effect on the chest. When it is strong and vigorous it tends to make the whole body erect and to bring into sympathetic co-ordination all the muscles used in standing.
23. EXTENSION OF HIPS AND ABDOMEN
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 SHOULDER
Turn 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 SHOULDER
Turn 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 BREATHING
Sit 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 CHEST
Sitting 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 BACK
Stand, 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 SIDE
Standing 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 STANDING
Standing 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 CHEST
Placing 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 CIRCULATION
Lift 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 are normal and then such a combination becomes efficient and may be in fact advisable as a step in progress.
2. Combine exercises nine and ten:—that is, knead the stomach in combination with the pivot of the hips.
3. Exercises eleven and twelve in a similar way combine the kneading of the neck and throat with the pivotal action of the head.
4. Sixteen may be practiced in a way to unite fourteen and fifteen.
5. Eighteen and nineteen may be practiced as one. The movements, however, should be separated and may be alternated by passing from the face to the head.
6. Exercise twenty, as many others, should always be practiced individually and separately.
7. Twenty may be combined, but not so well with eleven and twelve.
8. All the sitting exercises may be omitted or combined with the standing exercises taken before the exercises on the pole.