Part 10 (1/2)

This action is very helpful for the development of erectness of the body. It also causes alternation of the muscles and has a good effect upon the health.

29. EXTENSION OF MUSCLES AT THE SIDE

Standing erect carry the hip out over the right foot, surrendering the whole body to the left side. Allow the weight to be carried out over the left foot, the left hip being widely extended.

This exercise tends to get freedom for muscles at the side and the hip so that the hip upon which the person stands will naturally sway out to the side, and the free hip will be surrendered, bringing the body very naturally into its spiral curves.

30. CO-ORDINATION IN STANDING

Standing erect, expand the chest in opposition to the b.a.l.l.s of the feet, and allow the body slowly to be lifted seemingly from the summit of the chest upward. Allow it to return very slowly and steadily and to sink to the heels. Repeat many times.

This exercise should also be practiced upon each foot separately. It establishes right co-ordinations of the body in standing and helps in establis.h.i.+ng accordant poise. All the muscles in the body which tend to bring the summit of the chest and the b.a.l.l.s of the feet into right co-ordination are brought into sympathetic activity. It is really an important exercise for the development of a correct bearing and posture of the body.

In going upward, be sure that the chest reaches upward and that the body is lifted by a species of levitation.

Keep the body as straight as possible from the heel to the centre of the neck, preserving a sympathetic expansion of the chest at all times.

This exercise acts upon the whole body, tending to bring all parts into normal relations.h.i.+p.

31. EXTENSION OF CHEST

Placing your hands against the sides of a narrow door way, allow your weight to come forward upon the hands, the knees straight.

Take a full breath, then carry the body back by action of the arms.

This presses the shoulders back and causes expansion of the chest, and a deep breath should, of course, be taken. The exercise should be repeated many times.

This exercise, as well as all others, should be practiced where the air is pure.

Observe that this exercise can be made more severe by placing the feet farther back from the door so that the weight of the body will fall more upon the hands. In this case the hands may be lower. They should be placed slightly below the shoulders.

32. HARMONY OF RESPIRATION AND CIRCULATION

Lift the arms as high as possible and grasp a pole which has been placed so that it can barely be grasped on tiptoe, and let your weight rest upon the hands, and endeavor to touch the floor with the heels. One can easily have a pole placed upon hooks as high as possible inside a closet.

This exercise frees all the muscles of the back and carries the blood away from the head. It is an exercise especially recommended by Baron Posse for brain workers.

After the exercises take a sponge bath, or if preferred, rub the chest and throat vigorously with a rough cloth with cold water. Some people prefer an entire bath, but getting into very cold water often has a bad effect upon the circulation and breathing. The water should not be too cold at first until one becomes accustomed to the unusual stimulation.

Rub till dry and warm. Injury may follow if there is not reaction.

This program may be lengthened or shortened to suit individual needs.

Many exercises can be added by each one according to instinct. Some, for example, those turning to the side, except possibly the relaxing of the shoulders, may be shortened. The exercises may be lengthened also by practicing one a longer period of time, making repet.i.tions of a hundred or more. They may be shortened, too, by giving each movement a shorter period.

Each student must study himself and adapt the exercises according to need. Feelings of enjoyment, however, are not a safe guide. We are so apt to let the dull and stupid feeling take possession in the morning and omit the exercises for the day. It takes resolution to perform them but in a few minutes the reward comes in a feeling of satisfaction and rest. The exercises are usually the best means of removing the feeling of dullness. That, indeed, is one of their chief aims. Co-ordinating the performance and the joyous att.i.tude of man will soon cause the exercises to be developed into a habit and one will feel the need of them as much as he feels the need of food.

The exercises demand joy, expansion, extension, stretching, deep breathing, co-ordination of various parts and the specific accentuation of the movements and harmonious as well as rhythmic alternation.