8. Sit on the floor; limbs horizontal and parallel; lungs inflated; hands joined over the head; move backward and forward slowly as far as possible; rest; same position, move sideways.
9. Horizontal position on back; hands clasped over the head; raise both feet and head at same time making the body assume a curved shape; hold to count ten; repeat this only five or six times at first. This is a powerful exercise, affecting the abdominal viscera and general circulation.
10. Lie in the horizontal position; hands clasped over the head; the head and heels only resting on supports, as two stools, while the body is quite free; hold in this position from five to ten minutes, according to strength, practicing waist breathing; at first one might place the stools nearer together.
11. Kneel with one leg; place the other forward with the foot firm upon the floor; arms parallel, stretched upward to the side of the head; move backward and forward slowly, while counting four to each movement, and for rest; repeat three or four times, and change to the other knee. This is a good exercise for hips, groin and lower abdomen.
12. Upon both knees wide apart, hands on hips, fingers forward. Move quickly from right to left, and back as far as possible. This is a good exercise for liver, spleen and muscles of the side.
Nos. [5], [10], [11] and [12] should not be attempted by a weak person until the others have been practiced at least a month, and then begin with caution. All these exercises should be taken in a loose wrapper. There must be no restraint upon any part of the body. One walking or working need not be deterred from taking them. They bring into action unused muscles, and consequently rest those that have been overworked. I knew a lady who did much of the heavy labor of a large greenhouse. She never retired without performing gymnastics similar to the above. She claimed that they rested her by the derivative effect, and the sleep that followed was more satisfactory.
Women cannot expect to successfully and permanently overcome constipation, if the organs are in any way restricted by dress. Nature’s laws are inexorable, and the penalty of violation must be paid. See [Chap. VII].
Do not resort to drugs, even for temporary relief. Almost all aperient medicines act through the nervous system, stimulating the secretions to increased flow. All stimulation of the nervous system is followed by a corresponding or increased depression. In consequence the torpor of the bowels is worse after a few days, instead of better. If people would only note real results, instead of seeming ones, very little medicine would be taken, at least such as has only palliating effects.
In constipation, until permanent benefits can be obtained by the means proposed, if it is necessary to have temporary relief, resort to enemas in preference to drugs. A small quantity of tepid water will usually remove the contents of the rectum. If a thorough evacuation is desired, follow directions on [page 48].
Retaining a pint of warm water over night has proved beneficial in many cases. Very obstinate impaction in the rectum can be relieved by injecting from one to two ounces of linseed oil in the rectum, and retaining it over night. Use a rubber piston child’s syringe for this purpose.