Deep breathing, using the diaphragm and abdominal muscles, of which the majority of women have no practical knowledge, gives the most efficient exercise to the digestive tract. The A, B, C, of health lessons is in deep natural respiration. The lungs must be filled to the bottom, and the involuntary muscles of breathing brought into action. The most eminent vocal teacher of this country asserts that in breathing “the main action should be at the waist and below the waist.” Animals and children have this natural breathing. Men and women lose it from lack of exercise, and constrictions of dress. Health, strength, longevity and power of endurance depend mainly upon lung capacity.
For constipation, those exercises must be taken that develop the diaphragm and other respiratory muscles, that strengthen the muscles of the abdomen and trunk as well as the muscular tissue of the intestines themselves.
SPECIAL EXERCISES FOR CONSTIPATION.
1. Lying upon the back, with abdomen relaxed, have bowels thoroughly kneaded: make rapid, gentle movements with balls of the fingers and palm of the hands, not the knuckles.
2. Same position, move diaphragm up and down without breathing. This requires a little experience and can be aided at first by external pressure of the hand, following the motion. This is one of the most desirable for the object required, and must not be abandoned because of a few failures. The diaphragm can be taught to obey the will.
3. Reclining on the back on a spring bed; flex the knees, inflate the lungs; move hips up and down with the springs twenty or thirty times. This can be performed by even quite a weak person, and is beneficial to the strongest. Brings into action moderately a great variety of muscles.
4. Flex the knees and elevate the hips, resting the body on shoulders and feet. Move slowly up and down ten times. Hold to count ten, and then rest to count the same. Lungs with this had better be inflated. No exercise is more valuable for developing deep breathing. Sick and well would be benefited by taking this exercise morning and night.
5. Stand with toes at angle of 45°, knees together, hands crossed upon the back. Bend the knees. The body is kept perpendicular and slowly descends until sitting upon the heels. Then slowly straightened, keeping trunk in same position. Count four with each movement, and from four to ten with the rest. This is a severe exercise, and needs to be taken cautiously at first by the invalid. There is no better, however, for torpid bowels.
6. Stand as before. Palms of hands placed over lower ribs, fingers forward. Inhale through the nostrils and expand the waist as if to burst the belt. Expel the breath slowly and assist it by pressing with the palms against the ribs.
7. Same position; inhale through the nostrils; retain, to count twenty; expel through the mouth as whispering the syllable Hoo! to a person forty feet away.