Rhythm and co-ordination are the deepest lessons of life and are
necessary to each other. Activity and passivity must alternate in
proportion as far as possible in all exercise.
Observe also that the active exertion of an exercise should determine
the amount of the reaction. We should go as slowly in the recoil or
eccentric contraction as we do in the concentric contraction.
Nature is always rhythmic. Notice the beating of the heart, going on
constantly for eighty or a hundred years. It acts and then re-acts.
Observe, too, the rhythm of the peristaltic action of the stomach.
An exercise must obey this universal law of nature.
Jerks should never be permitted; but all be easy and gradual. Even the
surrender of a movement should be gradual.
The eccentric action which results is more important in many cases than
the concentric. For example, in the diaphragm we make voice by an
eccentric action of the inspiratory muscles. We take breath by a
concentric action of the diaphragm, we give out breath in making voice
by eccentric contraction.
Rhythm, therefore, means primarily that there should be a rest after
each exercise. If we feel very weary we should especially emphasize this
rest. It is lack of this rest that causes strain and weariness and makes
a person nervous. The normal effect of the exercises when practiced
rhythmically, is to eliminate fatigue, correct nervousness and weakness.
Rhythmic movements accomplish ten times more than unrhythmic ones, even
if unrhythmic movements do not produce unhealthy and abnormal results.
Observe that nature always responds to rhythm. The body will respond to
rhythm. Let the exercise be taken vigorously and definitely. Let also
the reactions or rests be equally definite and decided. Vigor should
never lead to constrictions or to great labor.
If we lie on our back and stretch one side and then the other it is
easier and we accomplish better results as a rule than we do by
stretching both arms and feet simultaneously.
It is hard to explain the sympathetic union of co-ordination and rhythm.
I have never found any explanation or even reference to this. Even
Dalcroze, who has so many good ideas regarding rhythm, has not grasped
the principles of co-ordination of different parts of the body and
especially the relation of co-ordination to rhythm.
Awkward people lack both co-ordination and rhythm and the two are
vitally connected. By establishing co-ordinations we begin to establish
rhythm, and by establishing rhythm we help in the co-ordinations.
The principle of rhythm applies to all our human actions. We should walk
rhythmically, and we should stand allowing all the rhythmic curves of
the body to have their normal relationship. We shall always have the
right rhythmic curves if we have the right centrality and
co-ordinations.
One of the greatest effects of music is due to the rhythm. All
movements, however, have a rhythm of their own.
11. Use in every exercise, as far as possible, all the primary actions
of the muscles.
We can distinguish four actions of the muscles. First, active
contraction, shortening of the muscles sometimes called concentric
contraction; secondly, we can stay the tension of the muscles at a
certain point. This is called static contraction. Third, we can allow
the muscle gradually to release its contraction, that is, allow it to
slowly lengthen. This is called eccentric contraction. Fourth, we can
take the will entirely out of a muscle and allow its complete
quiescence.
Rhythm demands the presence of all these actions; and also all these
elements in proportion. And in the practice of all exercises it is well
to accentuate all four of these elements by counting. In the stretch for
the whole body, for example, we can extend the limbs slowly as far as
possible, and there will be a contraction of the extensor muscles. Then
we can stay the body when stretched to the fullest extent. Then we can
gradually release the action of these muscles and then completely rest.
Some of the exercises can be practiced with dual movements, first with
activity and then release, but by varying the climactic action for a
moment and gradually releasing, that is, by giving these a quadruple
rhythm, we can accomplish better results than in the dual.
In dual rhythm we are apt to collapse suddenly after a movement. In
fact, it is harder to control the release of the contraction of the
muscles than to control the gradual increase of their contraction. This
is illustrated in the difficulty of retaining breath. Breath is normally
retained by sustaining the activity of the diaphragm, that is, its
eccentric contraction. However, the body needs occasionally the complete
surrender of muscles, but this should not be too sudden or jerky. The
gradual surrender brings greater control and the higher type of
development.
When we use what are known as secondary movements, that is, when we use
the hands to manipulate the stomach or when somebody else rubs us, we
should restfully and completely give up the muscles and manipulate them
or let them be manipulated in a state of rest.
At times it may be well to manipulate a muscle when at full tension.
When there seems to be a tendency to great constriction it may be well
to manipulate a muscle during both contraction and relaxation and to
test its relaxation. Again if a muscle does not seem to act as far as
possible the opposing one may be found too short and may be manipulated
to allow greater extension.