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.