Exercises are often taken intemperately. The student begins with
enthusiasm, feels uncomfortable results from the extravagance, and then
gives up the exercises.
Begin carefully. Patiently practice the movement at first ten or twenty
times, counting four with each step and accentuating the stretches, each
day increasing a little, and after a week or two the results will be
surprising. Let there be regularity even in the increasing of the
exercises.
We must take steps slowly, and gradually add others until we have the
number which the normal condition of our system demands.
Study your own strength and the effects of the exercises upon you.
There are many ways by which an exercise may be made progressive. First,
by gradually increasing the vigor of the movement. For example, lifting
the feet from the bed, one foot may be lifted at a time, which is
easier, or both may be lifted only a few inches at first. Second, the
exercise may be performed more slowly and more vigorously. Third, by
repeating the exercise a greater number of times. Fourth, by the
addition of a greater number and variety of exercises.
Sometimes a person is lame from practice. This is usually due to the
breaking of small, delicate fibres. These fibres may have grown together
by monotony of movement and by extending them suddenly or violently they
may have been wrenched apart too suddenly. Muscular fibres should move
freely. They will do so if we practice gradually, but violent practice
may strain unused muscles and thus cause soreness. In general, the
actions of muscles should be as varied as possible, but should be
easily, progressively developed. Every successive day, exercises should
receive a little more vigor until normal conditions are established.
Some kinds of exercises may be omitted at first. We may leave out all
the exercises sitting or those lying on the side. A few of the standing
exercises may also be omitted.
You will be tempted, however, to omit too much as a rule and then some
special day to practice too many. Even if you do get a little sore or
lame or feel a little as if you had overdone it is better than
under-doing, and nature will soon correct the abnormal condition. The
next time you practice the exercise you can eliminate the bad effects of
your former practice.
In all cases of sickness, or weakness from any cause, special care must
be given to gentle stretches and manipulation. The movements should be
slow and steady. Do not leave yourself in a state of pain but of
enjoyment.
Remember that growth in nature is slow. The stronger the organism, like
the oak, the slower the growth. A weed may grow almost in a night. Be
patient, therefore, do not worry,--be persevering and regular in all the
habits of life.
Some constitutions need more exercise than others. Those who are growing
fleshy need quick, vigorous exercises, while those who are growing thin
and emaciated need slow, steady ones, as do those who are nervous.