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 repetitions 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 attitude 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.
In general, a person can arrange from this program, shorter ones of from
five minutes to thirty, according to individual needs.
The principles underlying the exercises should be carefully considered.
This will enable students to remember more easily and more correctly to
practice the successive exercises.
Moreover, in the practice of the exercises, as has been said, the aim
should be always kept in mind. Thus the simplest action may be turned
into the most important exercise by being practiced in accordance with
principles and for a specific aim.
To aid those who wish a shorter program, one that will not take over ten
minutes, the following may serve as a helpful guide.
1. Combine all exercises from one to seven:--laugh, expand the chest,
breathe deeply, co-ordinating the balls of the feet with the chest, and
stretch. Emphasize all of these exercises. It may be wise to count say
six specific, successive steps: 1, the expansion of the chest; 2, deep
breathing; 3, laughter; 4, stretch; 5, gradual relaxation; 6, complete
release.
One should be sure that each of these elements is practiced correctly.
It is wise at first to individualize them until they are normal and then
such a combination becomes efficient and may be in fact advisable as a
step in progress.
2. Combine exercises nine and ten:--that is, knead the stomach in
combination with the pivot of the hips.
3. Exercises eleven and twelve in a similar way combine the kneading of
the neck and throat with the pivotal action of the head.