NOTES ON POSTURE
[Sidenote: Corrective Exercises for Faulty Posture]
Among simple exercises recommended for strengthening the abdominal
muscles and restoring the organs to normal position are the following:
Lie flat on the back and rise to a sitting posture; squat until the
thighs rest upon the calves of the legs. Lie flat on the back, head
downward on an inclined plane (an ironing board, uptilted, will do) and
make a bridge at intervals by arching the abdomen and resting on
shoulders and heels.
From the fundamental standing posture described in this section, a
number of exercises can be developed.
1. _Yard-arm._--While deeply inhaling (through the nose) slowly raise
the arms to horizontal position, straight out from the sides; let the
arms fall slowly to the sides while exhaling. The chest should be well
arched forward, hips drawn backward and arms hung back of thighs while
performing this exercise.
These movements should be performed at the rate of about 10 per minute.
3. _Tree-swaying._--While in the standing position, thrust the arms
straight above the head, then sway from side to side, moving from the
hips upward, the arms loosely waving like the branches of a tree.
(Sargent.)
4. _Leg-lifting._--Assume the standing position, but with hands resting
on the hips. Raise the right thigh until at right angles with the body,
leg at right angles with thigh, thrust the leg straightforward to a
horizontal position, then sweep the leg back to standing posture. Repeat
with the left leg. (Sargent.)
5. _Signal Station._--Assume the standing posture with hands on hips.
Thrust the right arm straight upward, while lifting the left leg outward
and upward and rigidly extended. Lower the limbs and repeat on other
side. (Sargent.)
6. _Crawling Position._--Rest on hands and knees, thighs and arms at
right angles to the body, spine straight. Reach forward with arm and
follow with thigh and leg of same side; repeat on other side. Knee
protectors can be worn during this exercise.
[Sidenote: Corrective Exercises for Flat Foot]
Draw two parallel chalk lines about three-fourths the length of one foot
apart and practise walking on them until the habit of toeing straight is
acquired.
When standing, do not keep the heels together and toes out, as in the
ordinary attitude prescribed by athletic manuals, and the military
attitude of "attention." Correct posture is more like the military
attitude "at rest"--namely, heels apart, toes straight forward, the
sides of the feet forming two sides of a square. This attitude gives
stability and poise and insures a proper distribution of the weight of
the body upon the structures of the feet.
This straightforward direction of the feet with heels apart is also
noted in Spartan sculpture.
Those who stand a great deal should avoid distorted positions, such as
resting the weight on the sides of the feet, or on one foot with the
body sagging to one side. The body weight should be kept evenly
supported on both feet.
[Sidenote: Consult Specialist]
When the condition of flat foot is found, the advice of an Orthopedic
surgeon (specialist on bone deformities, etc.) should be sought, as
often a plaster cast of the foot is required in order that a proper
brace be adjusted to assist in the cure. In some cases, operative
treatment may be needed.
The condition is one which should be treated by a physician or surgeon,
and not by a shoemaker. The ordinary arch supports supplied by
shoemakers do not cure flat foot. Shoes for such feet should be made to
order, and have a straight internal edge.
All such measures must be supplemented by proper exercises, and the
correction of faulty position of the feet while walking.
Unless "toeing out" is corrected by exercise and a proper shoe, an arch
brace will do more harm than good.
The disturbances of health due to weak feet are manifold, just as are
those due to eye-strain. Pain in the feet, legs and back, often mistaken
for rheumatism, and improperly treated with drugs and liniment, chronic
general fatigue and nervous depression are often due to this rather
common affection.
[Sidenote: Detecting Weak Feet]
To detect weak feet, note whether there is a tendency to toe out when
walking, and a bending inward of the ankles when standing or walking,
or a disposition to walk on the inner side of the feet, as shown by the
uneven wearing of the shoe. This condition may be present with a high
instep, and no evidence of flat foot. As flat foot develops the inward
bend of the ankle is easily apparent. The inner hollow of the foot
disappears and the entire sole rests flat upon the ground when the shoes
are removed.
The earlier in life this condition of weak feet is detected, the better
for the individual. After middle life, a cure, especially in extremely
heavy people, may be difficult or impossible, if the arches are
completely broken down. Much relief, however, can be afforded by proper
braces, fitted scientifically, by means of a plaster cast.
In young people, a cure can almost invariably be effected, and after a
time braces and supports are not needed.
It is a very grave mistake to suppose that in such cases so-called arch
supports will either cure flat foot or that people with weak feet are
necessarily condemned to wear such supports throughout life.
The cure is sometimes effected in a short time, but it may take a year
or two, and with proper management it can usually be accomplished,
unless there is some unusual complication.
The prevention of flat foot consists largely in affording due exercise
of the leg and foot muscles and tendons by plenty of walking and
running, especially in childhood, and especially on rough ground. Flat
pavements are, indirectly, one cause of flat foot.