Part 7 (1/2)

12. Next, with the upper part of the arm held out at a right angle from the body, and the forearm hanging downward, completely relax the muscles of the elbow. Then shake and rotate the whole of the forearm in the same manner as described for the hands.

13. Allow the arms to hang by the side, now press the shoulder as far back as it will go, then as high as it will go, then forward as far as it will go, and drop it again, then rotate it several times. Do the same with the left, then both together. Strike out with the right hand, tightly clenched, then the left, then both together. Repeat horizontally, right and left, then straight up overhead, then down by the sides.

EXERCISES FOR THE NECK.

14. The princ.i.p.al thing to be observed is to keep the body rigid and use the muscles of the neck only. It is a most valuable exercise and should be carefully and faithfully practiced.

15. Now, without bending the knees, bend the body forward as far as you can several times, then backward several times, then to each side successively. Make bending movements several times in each direction, and be careful not to relax the muscles other than those of the hips; and to conclude the exercise rotate the hips round and round.

16. Relax the muscles of the right leg, keeping all the other muscles firmly tensed. Then swing the leg from the hip joint, like a pendulum, backward and forward. Try to do this without support, balanced on the one leg, as it materially a.s.sists in developing the muscles. Then repeat with the left leg. Next, relax the muscles of the leg from the knee downward, keeping the muscles of the thigh rigid, and swing the leg backward and forward from the knee only, and increase the number of movements each day, as the muscles gain strength and you gain experience.

ANKLE AND FOOT EXERCISE.

17. Stand upright, holding yourself firmly and stiffly, then raise yourself up and down on your toes.

WHOLE BODY EXERCISE.

1. Raise the arms above the head, alongside the ears, then bring them down with a steady sweep, without bending the knees, until the fingers touch the floor. Be sure to relax the muscles of the neck and allow the head to hang.

2. Place the hands upon the breast and drop the head backward, a little to one side, then bend the body backward as far as possible.

3. Curve the right arm above the head, toward the left shoulder, and allow the weight of the body to rest on the left leg, the right foot being carried slightly outward. Allow the body to bang down as far as possible on the left side, without straining too much. Then verse the movement.

STRETCHING.

Is quite a luxury, but few people know how to do it.

Stand upright in position, then raise raise yourself on the tips of your toes and try your best to touch the ceiling. You will appreciate this exercise as a relaxation.

THE ART OF STANDING PROPERLY.

Is only imperfectly understood by the majority of people, and yet it is the key to a graceful carriage, an accomplishment that most people desire to possess, especially ladies. Observe the difference between the correct and the incorrect methods.

THE ART OF GRACEFUL WALKING.

Is the natural sequence of correct att.i.tude in standing and may be readily acquired by attention. Stand against the wall, with the heels, limbs, hips, shoulders and head all touching and draw the chin inward to the chest. When in this position you will find it uncomfortable, mainly because it is incorrect. Gently free yourself from the wall by swaying the body forward, from the ankles only, keeping the heels touching. You will then be in the correct position, and should walk off, carefully maintaining it. This exercise, if constantly practiced, will give you an easy and graceful carriage that will be the envy of your less fortunate acquaintances.

In the foregoing list of exercises we have carefully omitted all those requiring apparatus of any kind, selecting only such as can be practiced in the privacy of your own room, without a.s.sistance from an instructor or paraphernalia of any kind. Dumb bells, Indian clubs, etc., are valuable after a certain degree of muscular improvement has been attained, but when that point is reached we should advise the individual to join a gymnasium and practice further development under a competent instructor.

All the exercises given have been proved of great value in building up the system, and are designed as aids to the preservation of health and the upbuilding of weakly people--not to develop trained athletes. These exercises bring into play a number of muscles that are not called into general use, and thus promote harmonious development of the whole body.

PART VII.

THE DIET QUESTION.

As we have already stated, the human system is in a state of constant change. Disintegration of tissue is taking place during every moment of existence, and the preservation of health depends upon the prompt elimination of the waste material. But the destruction of tissue, due to the daily friction of life, must be made good, and this replacement of substance is effected by the food we eat. It becomes a matter of vital importance, therefore, to every individual to consider the question of eating from the rational standpoint. Owing to the increased prosperity of recent years and the luxurious mode of living rendered possible by it, people have been betrayed into many reprehensible gastronomic practices. In the olden days, when man toiled hard for existence, food was produced within his own immediate radius and luxuries were unknown; but now, with rapid ocean transportation, the ends of the earth are ransacked and laid under tribute to furnish delicacies to tempt the palate. The ease with which food may now be procured and the almost illimitable variety offered to man for his selection has tempted him into indulgences that have been productive of much evil. Although over indulgence in eating is a very ancient offense, yet, as before stated, the multiplicity of foods has given an impetus to this injurious habit, in combination with the cunningly devised methods of preparation which the modern cook has evolved.

It is a grave mistake to suppose that it is necessary to eat a large quant.i.ty of food to become healthy and strong. The system only needs sufficient nourishment to repair the waste that has taken place.

Besides, the digestive fluids are not secreted in an indefinite quant.i.ty, but in proportion to the immediate need. Hence, food taken in excess of requirements, being only partially digested, acts as a foreign substance; i. e., a poison, and in addition unduly taxes the system to dispose of the unnecessary waste.

Hunger is the natural expression of the needs of the system for nutrition. Appet.i.te is the index as to the quant.i.ty of food that should be taken to replace the loss by waste. It should never be overruled. Appet.i.te is a wise provision of Nature. Gluttony is a degrading habit. Yet numbers of people attempt to justify the gratification of their gluttonous proclivities by the statement that they are ”blessed with a good appet.i.te,” while the truth of the matter is, they are cursed with an inordinate l.u.s.t for food. If people were more temperate in the pleasures of the table, the purveyors of remedies for dyspepsia would find their incomes considerably lessened.