[CHAPTER XIII.]
WHAT EXERCISE TO TAKE DAILY.
An endeavor has been made thus far to point out how wide-spread is the lack of general bodily exercise among classes whose vocations do not call the muscles into play, and, again, how local and circumscribed is that action even among those who are engaged in most kinds of manual labor. Various simple exercises have been described which, if followed steadily and persistently, will bring size, shape, and strength to any desired muscles. It may be well to group in one place a few movements which will enable any one to know at once about what amount and sort of work is to be taken daily. Special endeavor will be made to single out such movements as will call for no expensive apparatus. Indeed, most of these want no apparatus at all, and hence will be within the reach of all. As it has been urged that the school is the most suitable place to accustom children to the kind and amount of work they particularly need, a few exercises will first be suggested which any teacher can learn almost at once, but which yet, if faithfully taught to pupils, will soon be found to take so little time that, instead of interfering with other lessons, they will prove a positive aid. Though perhaps imperceptible at the outset, in a few years, with advancing development, the gain made will be found not only to be decided, but of the most gratifying character.
Daily Work for Children.
Suppose the teacher has a class of fifty. If the aisles of the school-room are, as they should be, at least two feet wide, let the children at about the middle of the morning, and again of the afternoon session, stand in these aisles in rows, so that each two of the children shall be about six feet apart. Let the first order be, that all heads and necks be held erect. Once these are placed in their right position, all other parts of their bodies at once fall into place. The simplest way to insure this is to direct that every head and neck be drawn horizontally back, with the chin held about an inch above the level, until they are an inch or two back of the vertical. Now raise the hands directly over the head, and as high as possible, until the thumbs touch, the palms of the hands facing to the front, and the elbows being kept straight. Now, without bending the elbows, bring the hands downward in front toward the feet as far as can comfortably be done, generally at first about as low as the knee, taking care to keep the knees themselves absolutely straight; indeed, if possible, bowed even back. Now return the hands high over the head, and then repeat, say six times. This number twice a day for the first week will prove enough; and it may be increased to twelve the second week, and maintained at that number thereafter, care being taken to assure two things: one, that the knees are never bent; the other that, after the first week, the hands are gradually brought lower down, until they touch the toes. Some persons, familiar with this exercise, can, with the knees perfectly firm and straight, lay the whole flat of the hands on the floor in front of their feet. But after the first week, reaching the floor with the finger-tips is enough for the end sought, which is, namely, to make the pupil stand straight on his feet, and to remove all tendency toward holding the knees slightly bent, and so causing that weak, shaky, and sprung look about the knees, so very common among persons of all ages, to give way to a proper and graceful position.
Let the pupils now stand erect, this time with backs not bent forward, but with the body absolutely vertical. Raise the hands above the head as before, elbows straight, till the thumbs touch. Now, never bending body or knees a hair's-breadth, and keeping the elbows unbent, bring the hands slowly down, not in front this time, but at the sides just above the knees, the little finger and the inner edge of the hand alone touching the leg, and the palms facing straight in front. Now notice how difficult it is to warp the shoulders forward even an inch. The chest is out, the head and neck are erect, the shoulders are held low, the back vertical and hollowed in a little, and the knees straight. Carry the hands slowly back through the same line till again high over the head. Then bring them down to the sides again, and do six of these movements twice each day the first week, and twelve afterward.
While exercises aimed at any given muscles have been mentioned elsewhere, any one might follow them all up until every muscle was shapely and strong, and still carry himself awkwardly, and even in a slouchy and slovenly manner. This last-named exercise is directly intended to obviate this. If steadily practised, it is one of the very best known exercises, as it not only gives strength, but a fine, erect carriage. The whole frame is so held that every vital organ has free scope and play-room, and their healthier and more vigorous action is directly encouraged. This is one part, indeed the chief exercise, in the West Pointer's "setting-up drill;" and all who have ever seen the cadets at the Point will at once recall how admirably they succeed in acquiring and retaining a handsome carriage and manly mien.
To vary the work a little, and to bring special development to particular muscles, now let the pupil stand with arms either hanging easily at the sides, or else held akimbo, the head and neck always erect, with the heels about four inches apart, and the toes turned outward. Raise the heels slowly off the floor, the soles and toes remaining firm on the floor, sustaining the entire weight. When the heels are as high as possible, hold them there a moment; then lower slowly till the whole foot is on the floor again; then rise as before, and so repeat twelve times twice a day the first week, and then twenty-five for the following week, continuing this. If this is not vigorous enough when fifty, after the first month, are tried, it will be found that now this work is telling directly on the size, shape, and effectiveness of the feet and calves, and on the grace and springiness of the step itself. If any boy or girl wants to become a good jumper, or to get decided aid in learning to dance long and easily, he or she will find this a great help. If they even practice it half an hour a day, they will be none the worse for it.
All the work thus far recommended here can readily be done in two minutes. Standing erect, with the arms still akimbo, and the feet as before, now bend the knees so as to stoop six or eight inches, then rise to the perpendicular, stoop again, and continue this six times, the feet never leaving the floor. This strengthens the knees, while the front of the thighs get the heaviest part of the work, though the leg below the knee is doing a good share. (It is not unlike the exercise practised so assiduously by Rowell on the tread-mill, and which brought him such magnificent legs that he became champion pedestrian of the world.) By the third week the number may be made twenty-five. If among the scholars there are some who are decidedly weak, twenty-five of these exercises is about the limit. For strong, hearty boys, twice as many will prove nearer the mark. After two or three months of twenty-five movements as described for every day, fifty might be tried once by all the pupils, to see whether it is too severe, and if not, then maintained daily at the maximum.
Thus far the feet have not left their particular position on the floor. Now let the pupil stand with the right foot advanced about twelve or fifteen inches, suddenly rising on the toes, give a slight spring, and throw the left foot to the front, and the right back; then spring back as before, and do this six times twice a day the first week, to twelve the second, and twice as many by the end of the month. This calls the same muscles into play as the last exercise, and brings the same development, but is a little more severe and vigorous.
If still harder thigh-work is wanted, starting again, with the feet not over four inches apart, this time do not raise the heels at all, but stoop down slowly, as low as possible, bending the knees greatly, of course, the back, however, being held straight all the while. Then rise to an erect position, then go down again. Practising this three times each morning and afternoon at first, may be followed up with six a week later; and twelve by the end of the month. Better work than this for quickly giving size and strength to the thighs could hardly be devised; while, as has been already noted, scarcely any muscles on the whole body are more needed or used for ordinary walking.