We should exercise all parts of the body in a similar way. If we
exercise, for example, the action of the feet it is well also to
practice rotary action of the arms, or at any rate, of the head.
We should see to it that when we practice one part of the body the
corresponding part of the body should be equally exercised. We should
not give more exercise to one side or part, except when there are
congested conditions. We should not give much more to the arms than to
the legs unless we have to walk a great deal.
8. Practice in such a way that every movement affects the central parts
of the body.
Hence the program takes first the expansion of the chest and breathing
and chuckling, also the transverse action of the torso. We should be
cautious about performing violent exercises with the arms, or even with
the feet, without simultaneous expansion of the torso because this is a
central action which is conditional to all proper action of the limbs.
Contraction of the torso while working upon the limbs may draw vitality
from the vital organs.
Gymnasts, as a class, die early because they are always performing
feats. Other dangers are found in the gymnasium, such as practicing
exercises perfunctorily, using quick jerks and too heavy and labored
movements which affect only the heavy muscles. The absence of rhythm and
co-ordination, the presence of too antagonistic movements, the desire to
make a show, too much work upon the superficial muscles are also
frequent faults.
Another reason for the beginning of the day's exercise with joy is the
fact that the positive emotions affect a man in the centre of his body.
They are all expressed by sympathy and right expansion of the torso.
This is not only central in expression, it is also central in training.
The muscles affecting the more central organs should in every exercise
in some sense cause co-ordinate actions in various parts. The expansive
action of the chest is one of the chief exercises because it not only
frees the vital organs but co-ordinates the normal actions of a man in
standing and walking.
Observe that harmony demands that all parts be equally exercised, but
unity demands that we begin our exercises at the center. The organic
centrality of the whole body is of first importance.
We should not only feel expansion of the chest in all exercises, but we
should begin with exercises for the torso rather than with exercises
for the limbs. We want to reach the deepest vital organs as a part of
all exercises.
Sometimes a man goes into a gymnasium and works for the muscles of the
arm, for example, while the muscles of his chest and around his stomach
and diaphragm are weak. In this case the central muscles may grow
weaker. Exercises, not properly centred, will decrease harmony.
I have found many people with lack of support of the voice and weakness
of the diaphragm and the muscles relating to the retention of breath,
but I have found very strong muscles in the arms, while the muscles in
the center of the body were surprisingly weak.
In following "external measurements" too much attention is often given
to the muscles of the limbs that can be measured. It is easy to discover
the fact that the lower limbs have more muscular development than the
arms, but this is of little consequence compared with the weakness of
internal and hidden muscles like the diaphragm.
It cannot be too often emphasized that an organism necessarily is one.
The parts sympathize with each other, and the higher the organism the
more is this true. The voice expresses the whole being and body, and it
not only calls for great activity of the central muscles, such as the
diaphragm, but every part of the body seems to share in voice
conditions.
A human being with his legs cut off can never sing or speak as well as
he could before he lost them.
9. As far as possible, always feel in all the muscles a sympathetic
action with certain opposite parts that support or naturally co-operate
with these.
Specific exercises must be directed to central and harmonious effects.
For example, expanding the chest and extending the balls of the feet
downward as far as possible co-ordinates the parts that are used in
standing, though in a different way. It gives extension to the parts;
and to extend muscles is often the best way to bring activity into them.
Formerly a horse was fed in a high trough in order to make him hold his
head high, but no horse carries his head so high or has such a beautiful
arch to the neck as the wild horse, that feeds on the ground.
Weak muscles may often be improved by giving them extension. This
eliminates constrictions and brings more rhythm or balanced activity in
opposition to other muscles or in union with them.
The co-ordination must be felt. When there are co-ordinations there will
be a sense of satisfaction in the vital organs. The exercises will not
weary. They will not be a strain or tax the strength. They accumulate
vitality rather than waste it.
Co-ordination must especially be studied and used consciously and
deliberatively with reference to the chest. In the start of every
exercise there should be, as has been said before, something of an
increase of activity in the chest and the breath.