SYMMETRIC DEVELOPMENT: GOOD CARRIAGE AND GRACE OF MOTION THROUGH
GYMNASTICS AND ATHLETICS
Gymnasiums, Baths, and Athletic Association: a Fundamental
Part of a Woman’s College and a Model Woman’s Club; the Vassar
College Gymnasium; the Standardized Percentage Table for Physical
Efficiency; Special Medical Blank for Women; Self-made Good
Physique through Physical Training; Rules for Taking Exercise;
Gymnastic Dress; the Configuration of the Foot; Correct Attitude in
Standing.
Corrective Exercises: Exercises for Developing the Various Regions
of the Body; Shoulder-blade Exercises; Respiratory Exercises;
Exercise for Forward Projection of Chest and Retraction of Abdomen;
Shoulder and Back Exercises; Leg Exercises; Squatting Exercises
for Muscles of Spine and Abdomen; Alternate Kneeling; Abdominal
Exercises; Balancing Exercises for Poise and Carriage; Balancing
Exercises for Extending Depth of Chest; Lateral Trunk and Waist
Exercises; Exercises for Muscles of Back; Exercises for Muscles of
Abdomen; Swimming Exercises, for Back, Thighs, and Abdomen; Rope
Pulling-exercises for Back, Chest, Waist, Legs, and Arms; Exercises
in Trunk Flexions for Back, Abdomen, and Legs; Exercises with Chest
Weights for Chest, Shoulders, and Arms; Boxing and Fencing; Classic
and Esthetic Dancing an Essential Feature in Physical Training;
Figures of the Dance with Some Simple Exercises.
Outdoor Exercises: Effect of Walking on the Heart and Lungs;
Running; Mountain Climbing; Swimming; Horseback Riding as an
Exercise; Rowing.
Athletic Sports: Croquet; Lawn-tennis; Golf; Hockey; Basket-ball.
=Gymnasiums, Baths, and Athletic Associations a Fundamental Part of a
Woman’s College and a Model Woman’s Club.=—It has been repeatedly and
conclusively proved, in a large series of cases, that the physique,
carriage, and health of woman can be wonderfully improved by regular
and systematic gymnastic exercises, combined with outdoor exercise
and athletic sports.
Briefly stated, the facts in the matter are these: the bony and the
muscular systems and the vital organs are the same in both men and
women, and hence the general scheme of physical training, which has
been found to be so highly beneficial to men, would, if properly
modified, be equally beneficial to women, and such a training for
women is urged by the most competent authorities of the day.
Two-thirds of the body weight consists of bones and muscles, and
the development, growth, nutrition, and vigor of the muscular and
bony system can only be maintained by such exercises as will call
into play the action of all of the muscles of the body, that is,
the stature, breadth of shoulders, and size of the chest, as well
as firm, hard muscles, are dependent on regular and systematic
exercises of every part of the body, and through the beneficial
effects produced through exercise on the respiration, circulation,
and digestion, etc., the brain, nerves, heart, lungs, in short, all
the organs and tissues of the body, are kept in a healthy condition.
The life of the masses of women to-day is being spent under
artificial and the most unhealthy conditions; for the most part in
overheated, ill-ventilated houses, with very little time spent in the
open air, and without any knowledge or practice in games and outdoor
sports.
The occupation, or lack of occupation, of the majority of women
scarcely calls into play the muscles of the upper part of the body.
This lack of use of the muscles about the shoulders and upper part of
the chest is fatal to the development of the chest and lungs.
Outside of housewives and domestics, the majority of professional,
business, and working women live under a very high nervous tension,
with but a very slight range of physical activity. What they all
need is a sufficient variety of exercises to call into play all the
muscles and the various regions of the body, together with plenty
of fresh air, amusements, and recreations. And already some of our
large, wide-awake, manufacturing establishments, convinced that the
practical application of these truths in their own factories would
both improve the health of their employees and be to the financial
interest of the firm, are now providing well-equipped gymnasiums,
under the direction of competent instructors, furnished with baths,
resting-rooms, restaurants, etc., for their employees, and these
experiments have demonstrated that the improved quantity and quality
of the work, the lessened amount of sickness among the employees,
more than compensate the employers for the expenditure of money and
the time consumed in physical recreation.
It is only within the past decade that the great benefits to be
derived from a systematic, gymnastic training, combined with athletic
sports for girls and women, has been generally recognized. To-day
all our best colleges for girls and young women have well-equipped
gymnasiums, with a corps of competent instructors, where a scientific
and systematic course in physical training is given during the winter
months, supplemented during the fall and spring months by outdoor
athletics and games. And, further, this course is obligatory during
the freshman, sophomore, and junior years.
The result of the gymnastic and athletic work done at Vassar College
for the past fifteen years shows a very great improvement in the
physical development, the lung capacity, and the general health of
the students. The average lung capacity for women is given as one
hundred and fifty cubic inches; at Vassar the average lung capacity
is one hundred and sixty-five cubic inches.
=The Vassar College Gymnasium.=—As Vassar College has a model
gymnasium, an unusually fine corps of instructors, and gives the
greatest attention to all the details of the physical training of
its students, it may very properly serve as a model for schools and
women’s clubs throughout the country.
The instructors all received their training at the Sargent Normal
School, Cambridge, under the direction of Dr. Dudley A. Sargent.
Hence, it is naturally run along the same lines.
Gymnasium work is carried on from the middle of November until the
end of March. The gymnasium is furnished with the usual apparatus for
light and heavy work. The entire student body is divided into four
classes; each class meets three times a week, and the period of work
in the gymnasium lasts forty-five minutes. This is followed by the
shower and needle baths.
The wands and dumb-bells used are wooden ones, and vary in
weight from three-fourths of a pound to two and a half pounds.
Other apparatus that might be used in the home gymnasium are the
chest-weights and the rowing machine with a movable seat.
Instruction in classic dancing is part of the regular gymnastic work.
The Vassar gymnasium is also furnished with a fine swimming pool. The
temperature of the water is kept at from 75° to 80° F. For beginners
it is necessary to have a much higher temperature than for expert
swimmers. Women will be greatly encouraged to learn to swim from the
fact of the incredibly short time in which the art is taught here.
Students learn to swim well in ten lessons of fifteen minutes each,
and the great popularity of these lessons renders it necessary to
limit the instruction to ten lessons. Later in the season, if there
is space in the pool, the lessons may be resumed.
Before entering the gymnasium the girl is first of all carefully
examined by the resident physician and gymnasium director, and the
results of these examinations recorded.
A detailed series of measurements and strength tests is made and
recorded on the gymnasium register. On completing the tests, the
following card is filled out and given to each girl. It has been
found that these cards, kept by the girls, increase the interest of
each in her development, and stimulate her to further exertion to
improve her physique.
[Illustration: PLATE VIII
Vassar College gymnasium.]
VASSAR COLLEGE GYMNASIUM.—RECORD OF PHYSICAL MEASUREMENTS
Miss. .. .. .. .
EXAMINATIONS
————————————————+———————+———————+———————+———————+———————+————————————
| First.|Second.| Third.|Fourth.| Fifth.|
————————————————+———————+———————+———————+———————+———————+————————————
Height | | | | | |Centimeters.
+———————+———————+———————+———————+———————+
Weight | | | | | |Pounds.
+———————+———————+———————+———————+———————+
Lung capacity | | | | | |Cubic inches.
+———————+———————+———————+———————+———————+
Girth, chest | | | | | |Centimeters.
+———————+———————+———————+———————+———————+
Girth, chest, | | | | | |
full | | | | | | ”
+———————+———————+———————+———————+———————+
Girth, chest, | | | | | |
ninth rib | | | | | | ”
+———————+———————+———————+———————+———————+
Girth, chest, | | | | | |
ninth rib, | | | | | |
full | | | | | | ”
+———————+———————+———————+———————+———————+
Strength, back | | | | | |Kilos.
+———————+———————+———————+———————+———————+
Strength, legs | | | | | | ”
+———————+———————+———————+———————+———————+
Strength, chest | | | | | | ”
+———————+———————+———————+———————+———————+
Strength, right | | | | | |
forearm | | | | | | ”
+———————+———————+———————+———————+———————+
Strength, left | | | | | |
forearm | | | | | | ”
————————————————+———————+———————+———————+———————+———————+————————————
The instruments needed for making these tests are the spirometer and
two dynamometers, one to test the strength of the muscles of the back
and legs and the other to test the muscles of the arms.
Outdoor sports and athletics are begun in the fall, on the opening of
the college, and are continued as long as the weather permits. The
students then take up the regular gymnastic work until the spring of
the year, when athletics are again resumed. Here again three hours
a week are obligatory. It should be stated here that during the
menstrual period the girls are not only excused from gymnastics and
athletics, but absolutely forbidden to take part in these exercises.
The list of games include croquet, lawn-tennis, hockey, and
basket-ball. Rowing has always been a favorite outdoor sport at
Vassar. In 1909 horseback riding was again taken up; riding lessons
were begun in April, and two hundred girls took lessons. With the
exception of about twenty, they all rode astride. An ordinary man’s
saddle can be used, but a somewhat narrower saddle, with a higher
front, is more comfortable.
=The Standardized Percentage Table for Physical Efficiency.=—The
great importance of heredity on the life history of the individual
is now so generally recognized that its record becomes almost as
important as that of the woman herself.
The attention of medical examiners is called to the fact that more
stress must be laid upon the habits of dress in women as a frequently
predisposing cause of impaired physical weakness and tendency to
disease. This is emphatically so in the case of high French heels and
insufficient clothing. About 75 per cent. of the women of to-day wear
excessively high heels, and quite that number take practically no
exercise.
Because of the great variation in the height of the heel of the shoe,
from 1 to 3 inches, it is essential that the height should be taken
in the stocking feet; and since the weight of the clothing varies at
the different seasons of the year, the weight should be taken with a
minimum amount of clothing on. While the chest measurements should
be taken with a steel tape with all of the clothing of the chest
removed; care being taken that the tape does not slip down in the
back.
Difference of pulse in the horizontal and vertical positions should
not exceed 15 beats; and in strong hearts the rate is just the same.
For the proper completion of this examination it is most essential
that all of the endurance tests should be made.
_Hopping Test._—Heart is counted with the stethoscope at apex during
four consecutive 15-second periods immediately after hopping. Note
per cent. of increase from normal during first 15-second period;
second, per cent. of recovery from first 15-second period to fourth
15-second period.
The _ratings_ are as follows: I. For good heredity, personal history,
and good present condition, 10 per cent.; II. Normal condition of
heart and circulatory system, 10 per cent.; III. Normal conditions
of lungs and chest development, 10 per cent.; IV. Good condition of
digestive system, 10 per cent.; V. Normal condition of kidneys, 10
per cent.; VI. Normal condition of nervous system, 10 per cent.; VII.
Normal condition of generative organs, 10 per cent.; Normal condition
of muscular system, 10 per cent.; Tests of endurance, normal, 5 per
cent.; Normal ocular and aural tests, 5 per cent.; Normal working
efficiency, 10 per cent. Making for the normal total of physical
efficiency 100 per cent.
No applicant should be passed who falls below 7.5 per cent. in any
one group of tests, or who falls below 75 per cent. on the entire
examination.
This medical blank was made to gauge as accurately as possible the
physical condition of women, on which their working efficiency
depends. While we cannot measure the strength and adaptability of the
heart and blood-vessels with the same degree of accuracy as height,
weight, and chest measurements, yet with the physical examination and
the tests of endurance we can make a very fair estimate. And we are
entirely dependent for the history of heredity, personal history, and
that of the digestive and nervous systems upon the woman herself;
but the history of the present condition at least can be to a great
extent verified or annulled by the physical examination and by the
present condition.
By the quickness and conciseness with which the questions are
answered; the woman’s posture when she does not realize that it is
being studied; her movements as she goes from one test to another
and the way she conducts herself throughout this very rigid physical
examination, which working under high pressure with the aid of a
stenographer and office nurse, takes one hour to complete; one can
judge pretty accurately of her working efficiency.
The applicants should be graded into four classes:
Class A. Those having an excellent record in all tests.
Class B. Those having a good average record and no poor record in any
test.
Class C. Those having a fair average record and who are free from
organic defects.
Class D. Those having some definite organic disease which, in the
judgment of the examiner, would make it dangerous for the individual
to undertake any confining or laborious occupation.
Only those who come under Class “A” or “B” should be recommended
for any confining or laborious occupation. By suitable methods for
the correction of faulty habits of hygiene and systematic physical
training for one year those in Class “C” should be able to gain
admittance to one of the first two classes.
To be most beneficial to the candidate, after the physical
examination is completed, there should follow a brief personal talk,
making suggestions for the correction of faulty personal hygiene; and
where medical treatment is indicated, instructions to place herself
under the care of a physician. This has from the first been the
policy of the board and of the medical examiner.
And on their part, the candidates are now beginning to thoroughly
realize that these examinations are decidedly to their advantage
and regard them as a privilege to which they are entitled. And the
majority of them go out with the determination to get and keep well
and strong.
SPECIAL MEDICAL BLANK FOR WOMEN
Report of Medical Examiner
In the case of
Address,
Place of birth,
Age, Occupation,
=I.= =Heredity: Adverse Family History.=
Tuberculosis?
Insanity or tendency to nervous exhaustion?
Cancer?
Heart disease?
Kidney disease?
=Personal History.=
Acute diseases since childhood?
Number of days lost in past year through illness?
Notable increase or decrease of weight during the past year?
=Present Condition.=
Nutrition, color, and condition of skin?
General appearance, as indicative of health?
Dress: Habits of: 1 inch heels?
=II.= =Heart and Circulatory System.=
Temperature?
Size of heart? Force of apex-beat?
Murmurs?
Blood-pressure: Maximal? Minimal?
Pulse at rest? Horizontal? Vertical? After strength tests?
Pulse, Character: Normal? Intermittent?
Irregular? Unequal?
Blood examination.—
Absence of varicose veins and hemorrhoids?
=III.= =Lungs and Chest Development.=
Respiration: Frequency? Normal? Shallow? Deep?
Auscultation? Adventitious sounds?
Girth of chest: Repose? Forced insp’n? Forced exp’n?
Ninth rib: Repose? Forced insp’n? Forced exp’n?
Normal, in relation to height?
Depth of chest: Repose? Forced insp’n? Forced exp’n?
Lung capacity, measured by spirometer?
Girth of waist?
Nose: Normal? Obstructed?
Throat: Normal? Catarrh? Tonsils: R.? L.?
=IV.= =Digestive System.=
Teeth: Good? Fair? Poor?
Tongue: Clean? Coated? Pale?
Breath?
Functional derangement of stomach?
” ” ” intestines?
” ” ” liver?
Normal size of liver and absence of tenderness?
Normal size and position of stomach and intestines?
Regularity of stools with normal color and consistence?
Constipation? Diarrhea?
Appendicitis?
=V.= =The Kidneys.=
Quantity of urine for twenty-four hours?
Frequency of urination?
Specific gravity and reaction?
Indican?
Albumin?
Sugar?
Casts?
Position of kidneys?
=VI.= =The Nervous System.=
Tendency to headache?
Character of ”
Pain or tenderness of spinal cord?
Number of hours that can now be spent in study daily?
Tendency to nervous exhaustion?
Character of sleep: Insomnia?
Mental poise?
=VII.= =Generative Organs.=
Position and size of uterus?
Inflammation of uterus?
Position and size of ovaries?
Inflammation of ovaries?
Menstrual flow: Quantity? Frequency?
Pain: Before? During flow? Length of time?
Vaginal discharge?
=VIII.= =The Muscular System.=
Height? Weight? Normal?
Stretch of arms? Breadth of shoulders? Breadth of hips?
Posture: Sitting? Standing? Walking?
Figure?
Shoulders: Round? Sloping? Scapula prominent?
Spine? Lateral curvature?
Abdomen: Normal? Protuberant?
Feet: Weak ankle: R.? L.? Weak arch: R.? L.?
Flat: R.? L.?
Strength of right forearm? Of left forearm?
Strength of back? Strength of legs?
Strength of upper arms (push up)?
Strength of upper arms (pull up)?
=IX.= =Tests of Endurance.=
How long a time is spent daily in physical exercise?
What form?
What is the average rate of speed in walking?
Does hill climbing cause shortness of breath?
What outdoor sports are practised?
Length of time required for test walk of three miles?
Pulse before? After?
Heart reaction to exercise: Hopping 100 feet?
=Ocular Tests.=
Distant vision: Right? Left?
Astigmatism?
=Aural Tests.=
=X.= =General Impression of Working Efficiency.=
Temperament?
Personality?
Self-control?
Initiative?
Capability?
=Suggestions for Faulty Personal Hygiene.=
=Indications for Medical Treatment.=
=Remarks.=
=Signature of Medical Examiner=, , =M. D.=
=Address=,
=Date=,
=Self-made Good Physique Through Physical Training.=—It has not
infrequently happened that, by outdoor life and physical training,
young men and women of frail constitutions have developed into
strong, robust, and even physically powerful men and women.
While membership in a well-appointed gymnasium and athletic
association offers the most favorable conditions for the symmetric
and fullest development of the body, and when possible it is advised
always to take at least a short course in physical training under the
direction of a competent instructor, yet every woman has it in her
power to very greatly improve her physical condition without these
aids.
Systematic physical training should be begun in childhood and
continued all through life.
Before twelve years of age physical training should be the same for
both sexes, and girls and boys should have their sports and games
together. The beneficial influence of this will be manifest for
both—girls will grow stronger, less timid, and more resourceful, and
boys will grow more refined and thoughtful.
But even the case of the adult woman, where not only physical
training but most of the laws of health have been neglected, is far
from hopeless. A poorly developed chest, round shoulders, a beginning
spinal curvature, a poor carriage, bad skin, poor circulation,
indigestion, constipation, and low vitality, with poor powers of
resistance to changes in the weather and environment, are not
insurmountable obstacles. But a woman in this condition cannot manage
her own case. She must consult and place herself under the care of a
competent physician.
Two charts should be made out; the first should be a detailed outline
of her present condition; to the Vassar chart already given should be
added the physical defects needing correction, as round shoulders,
poor chest development, palpitation of the heart on exertion, length
of walk that can be taken comfortably, also the time required per
mile. As the strength of the heart and lungs increases, as shown
not only by the actual tests, but also by the increased powers of
endurance, this first chart will be a matter of great encouragement
to the woman and a great incentive to further effort. In a parallel
column to the defects should be written the corrective measure for
those defects. The second chart should contain the ideal measurements
and strength tests for a woman of her height and weight.
=Rules for Taking Exercise.=—The first things to be aimed at are the
proper ventilation of the lungs, together with their development, and
the strengthening of the heart. During the exercise the windows must
be thrown wide open, or the very object of the exercise is defeated.
Always begin with the simplest exercises and stop at the first sign
of fatigue. The very first exercise will, therefore, be the simple
respiratory exercises, taken in bed until one acquires some control
of the muscles; they are then taken standing before a mirror, to
insure the exercises being taken correctly, and after this they
should be taken before an open window. The respiratory should be
alternated with the abdominal exercises, and all of these should be
taken for twenty minutes at a time, at least twice a day, on rising
and immediately before retiring.
Two hours should be spent out-of-doors every day. If the woman is
weak and unused to taking exercise, she should walk until she feels
the first signs of fatigue, rest, and then continue her walk. If
the weather is too cold for sitting out-of-doors the woman should
preferably take two short walks each day, one in the morning and the
other in the afternoon. For invalids about ten in the morning and
two in the afternoon are the best hours in winter, because of the
greater warmth of the sun at those times. To be effective, exercise
out-of-doors must be taken every day without regard to the weather,
since the system, when in a state of activity, is less susceptible to
sudden changes of temperature than when at rest.
Exercise should not be taken after long fasting; hence, never before
breakfast, nor immediately after a hearty meal. An hour after
breakfast or a light lunch, or two hours after dinner, is the best
time for regular exercise.
A certain amount of daily exercise is essential for the preservation
of the health. A healthy woman should be able to walk five miles a
day, at the rate of three miles an hour, without feeling any sense of
fatigue.
In order to secure the greatest amount of benefit from exercise, the
mind should be entirely free from care during the exercise, so that
the woman should leave her cares at home and give up her mind and
body to recreation while she is out-of-doors.
Regularity in taking exercise is absolutely essential to secure good
physical development and to maintain the body in a condition of
health. A fixed hour should be set aside for this purpose every day.
No definite rules can be given for the exact amount of exercise to be
taken at one time, but the occurrence of fatigue is the signal for
rest; after a five minutes’ rest, exercise may be again resumed, to
be stopped again at the same signal of fatigue. Perhaps three periods
of exercise, alternating with rest, may be taken, but, in order to
do good and not harm, the individual must always stop before she is
tired.
A period of free exercises should begin with a twenty minutes’
practice, including movements for arms, legs, back, chest, and
abdomen, with especial emphasis on the correct poise and carriage of
the body and deep breathing, and it should terminate with running;
or, if in a class, with a running game.
For those of mature age and sedentary habits especial care must be
taken not to overtax the heart, always beginning with the simplest
movements and stopping at the first signs of fatigue.
In the gymnasium the periods of exercise generally cover forty-five
minutes, with frequent intervals of rest in between. Even here an
invariable rule should be never to exercise to extreme weariness.
All exercise should be followed by a shower or needle bath, and a
vigorous rubbing with or without alcohol. Very delicate women who
have been unaccustomed to taking exercise should rest on the couch
or bed for one hour before proceeding to dress. It is well to sleep,
if possible, and in this way they will find the good effects of the
exercise very greatly increased.
=Gymnastic Dress.=—The usual and best style of gymnastic dress is a
bloomer costume, the bloomers coming above the knees, long stockings,
and thin, flat-soled shoes without any heels. The dress must be loose
at the neck and waist, or it may be cut low in the neck. The sleeves
are preferably short elbow sleeves.
If the exercises are taken at home, the woman may wear a combination
undersuit, with stockings and broad-soled heelless slippers. The
lighter the dress, the better, so that there shall be no sense of
weight or restriction about the neck, waist, or shoulders.
By putting on her bedroom slippers any one can easily convince
herself of the greater grip the foot has on the floor when so clad,
and of the greater ease and sureness of the foot in walking.
For outdoor athletics a short skirt, coming just below the knees, may
be worn over the bloomer costume. Tennis shoes should always be worn.
All rooms used for exercise, gymnasiums, and ball-rooms must be
thoroughly ventilated before the assemblage of the people. The air
must be kept cool, between 50° and 60° F., and proper arrangements
must be made to keep the room well ventilated while in use without
causing direct drafts.
Well-waxed, hard-wood floors are the best, because they can be kept
freest from dust. Students should never be allowed to enter the
gymnasium with their street shoes on, as they carry with them much
dust that will be thrown in motion and inhaled during the performance
of the various exercises, and there follows not only the irritation
caused by the inhalation of the particles of dust, but also the
danger of inspiring all kinds of germs of disease with which the air
is laden.
[Illustration: Fig. 26.—Upper surface, bones of foot (Allen).]
=The Configuration of the Foot.=—No study of the correct attitude
of the body at rest or in motion would be complete without some
knowledge of the structural arrangement of the foot. The feet form
the base of support for the entire body, and at every step are
subjected to a pressure of from one hundred to two hundred pounds.
This base is in the form of two arches, a transverse and an
anteroposterior. The latter is the most important, and has been
subdivided into two by an imaginary line, drawn between the third and
fourth metatarsal bones. The inner portion of this arch is much more
curved than the outer, and forms the instep. The arch is supported
by two piers. The posterior pier is formed by the os calcis, or heel
bone, and the posterior part of the astragulus. It is shorter, has
but one joint, is more curved, and is, at the same time, more solid
than the anterior pier, and receives the greater part of the weight
of the body. The anterior pier includes all the bones in front of the
astragulus to the junction of the three metatarsal bones with the
toes. It is much the longer, is less curved, and has many joints,
giving it greater elasticity, and also enabling it to diminish the
force of shocks transmitted to the arch. The summit of the arch is
the ankle.
It is evident that the superincumbent pressure, by flattening the
arches, both lengthens and broadens the foot. The anteroposterior
arch is further lengthened by a turning upward of the toes, which
form a hinge-joint with the instep.
In extension the foot normally rests upon the heel, the tips of
the metatarsal bones, and the outer side of the sole. In walking,
running, or dancing the direction of the weight upon the arches is
constantly changing, and it is only through the action of certain
muscles that the normal arches are conserved. This healthy condition
of the plantar arch can only be maintained by the evenly balanced
action of those muscles which surround and strengthen the weak parts
of the arch.
Dr. Busey’s description of the foot in walking, and the injurious
effects of the high-heeled shoe, is as follows: “In walking the heel
touches the ground first, and supports the whole weight of the body
for a moment. A little later the point of the foot touches, and
assists in preserving the equilibrium by increasing the base. During
the second movement of walking the heel is raised (see Fig. 27, 2),
and the weight of the body is shifted more and more to the center of
the foot and toes, the latter spreading and pushing the body forward.
This last is the movement which displays to the greatest advantage
the suppleness and elasticity of the articulations of the foot, and
the adaptation of the arch to receive the weight of the body, and to
transfer it to the distal pier, while the body is being moved forward
by the same act. It is the execution of this movement which gives to
the gait of woman that elegance and those graceful undulations which
are so attractive.
[Illustration: Fig. 27.—The natural and artificial positions of the
foot (Camper).]
“The narrow high-heeled shoe, on the other hand, by displacing the
supporting base, causes both piers of the double-spanned arch to
strike at the ground simultaneously. In consequence of which the
gait, instead of being undulating, is stiff and hobbling, and the
body advances by jerks.
“When standing on the heel bone (_NLM_, Fig. 27, 1), the joint at
_K_, and the great toe _C_, touch the support upon the line _A-B_.
When the feet are shod according to the present fashion, the line
_A-B_ is made to assume the concave form shown in Fig. 27, 3, by
_BTu_. The instep is made more convex and rounded, and the foot is
actually shortened (see _a-b_, Fig. 27, 3). The constant elevation of
the heel places the body of the pedestrian in the same position as
when standing upon an inclined plane. Again, the heel is so shaped
and located that it forces up the keystone of the arch and weakens
the whole structure.”
=The Correct Attitude in Standing= (See Fig. 28).—The heels are
placed nearly together, the toes pointed very slightly outward, the
legs are rigid, the trunk and head are held erect, and the shoulders
somewhat back, so that the chest shall expand freely. The arms should
hang easily at the sides; the fingers are slightly bent, with the
thumbs in front. This position of “attention” can only be maintained
comfortably for a very short length of time, since the actively
contracting muscles soon tire.
If the standing position has to be maintained for any great length of
time, one foot should be placed slightly in advance of the other, the
weight being borne upon the straight leg and the active supporting
foot, the other being relatively passive. This asymmetric position
has the important advantage that the two extremities may be brought
alternately into play.
The most common defect in standing is that the entire weight is
usually borne upon the same leg, generally the right one, while
the left, being inactive, is placed out to one side; the habitual
maintenance of this position leads, as we shall see later, to a
tilting of the pelvis to one side, with a consequent spinal curvature
and lowering of one shoulder.
Persons with strong feet, especially primitive unshod feet,
mountaineers, runners, and young children, walk with the inner
borders of the feet nearly parallel to each other and the direction
of motion. The best sculpture, both ancient and modern, shows the
straight supporting foot, which in standing is not necessarily
parallel with its mate, since the resting foot may assume almost any
angle of divergence.
The influence of the stability of a correct base is well illustrated
by standing on one foot and swinging the other leg backward and
forward, which is much more difficult if the supporting foot be
turned to one side. A runner finds it very difficult to run with the
toes turned out, although the heels never touch the ground.
=Corrective Exercises.=—Many of the most common defects, such as
a drooping head, round shoulders, flat chest, beginning spinal
curvature, etc., result from a weak and relaxed condition of the
muscles, whose function it is to move and support these parts. If the
head is constantly bent forward in studying and writing at the desk,
the muscles at the back of the neck gradually lose their tone, and
stretch out like a piece of elastic that is constantly kept on the
strain.
The exercises selected must be such as will strengthen these
particular groups of muscles, and, while taking the exercises, the
entire attention must be concentrated on the part being exercised.
Any lack of symmetry in the chest, spinal curvature, or actual
weakness of the lungs will necessitate the prescribing of special and
carefully selected exercises.
As to the exercises themselves, they should be so arranged as to
bring into play in a methodic manner all the muscles. All special
and corrective work must be supplemented by general work, which will
increase the organic vigor of the heart, lungs, and chest necessary
to meet the vital demands of the whole system. Games are, of course,
most useful for this purpose, but the games should not be too violent.
In most free exercises the limbs are used for weights of resistance.
In a man weighing one hundred and fifty pounds the arms usually
weigh about ten pounds each and the legs twenty pounds.
_The Causes of Round Shoulders._—The general conditions are those
that produce muscular or constitutional weakness, as rapid growth,
overwork, the impure air of ill-ventilated rooms, acute illness,
near-sightedness uncorrected by glasses, lack of proper exercise, and
the wearing of clothing supported by suspenders bearing on the points
of the shoulders, tending to pull them downward and forward, or even
to produce a painful deformity of the scapula.
It is the rule rather than the exception to find, with round
shoulders, some inequality in the height. The right shoulder is apt
to be the lower, owing to the carrying of burdens on the right arm.
Habitual standing with the weight on the right leg contributes to a
good many cases. Games in which the right arm is almost exclusively
used is another cause.
[Illustration:
Fig. 29.—The spinal column (Church and Peterson).
]
_The Causes of Spinal Curvature._—The spinal column forms the central
support of the body, and, for grace and suppleness of motion, its
thirty-four joints should be constantly exercised, as well as the
muscles which hold it erect and support the head upon it, as well as
attach the shoulders, hips, and legs more or less closely to it. In
brief, all the muscles of the back need varied and regular exercise
to maintain the erect position of the body, and from early childhood
especial attention should be given to develop and strengthen this
region of the body.
The normal movements of the spinal column are flexion, extension,
side bending, and torsion. Flexion and extension take place, for the
most part, in the lumbar and cervical regions.
Gould believes that astigmatism is a prominent factor in the
causation of spinal curvature; the curvature is affected by the
tilting of the head to one side in reading or writing.
But a faulty postural habit is probably the most frequent cause
both in standing and at the desk. When the weight is supported
by the right leg, the left being used merely as a prop; there is
a marked =C=-shaped curve produced, with a lowering of the right
shoulder and prominence of the right hip. This position is assumed by
school children for long periods of time, and there is a consequent
overstretching of the ligaments of the spine and hip. These cases are
generally accompanied by round shoulders and flat chest, protrusion
of the abdomen, and rotation of the vertebræ.
A muscle can be developed only by the active contraction and
relaxation of its fibers. Continuous tension quickly tires and lowers
its tone, so that exercises given for increasing muscular power
should be comparatively quick and frequently repeated, while those
that aim at the stretching of muscles and ligaments should be slow
and long maintained.
In all cases where corrective treatment is needed the first thing
to be attended to is the general condition, and the best hygienic
conditions must be provided, the general health inquired into and
attended to. In all cases the eyes should be examined by a competent
oculist.
All exercises and stretching movements should be given daily, with
a period of rest after three or four movements, and they should be
so alternated and combined that no two, employing the same muscles
in the same way, should follow one another, and so cause excessive
fatigue.
_The Muscles of the Abdomen._—These muscles are most important for
breathing and therefore for health, for the retention in their normal
position of the various abdominal viscera, for good digestion and
regularity of the evacuation of the bowels. Sluggish digestion and
constipation are among the commonest evils in life, and they are
generally connected with relaxed abdominal walls and flabbiness of
the abdominal muscles. Active pressure of the abdominal muscles on
the viscera massages the liver and presses onward the contents of the
intestines.
The protuberant abdomen may either be due to a faulty position
in standing or an excess of fat in the great omentum, a membrane
intended to protect the bowels. This excess of fat may be in turn due
to lack of exercise or an excess of sweets and starchy foods, and the
reduction of this superfluous fat by suitable exercises, properly
taken, together with the attention to the diet, _not starvation_, is
the only common sense and safe way for a woman to reduce her size.
The abdominal muscles are used in bending, in stooping forward, in
raising up from the recumbent position, somewhat in climbing, and in
many other movements. Trunk bending forward and backward; lateral
flexions of the trunk; bending of the knees down to a squatting
position, together with torsions, and all exercises derived from
these types, bring into play and exercise the abdominal muscles.
EXERCISES FOR DEVELOPING THE VARIOUS REGIONS OF THE BODY
The following list of free exercises has been selected primarily for
developing the lungs and chest and correcting deformities, such as
round shoulders, stooping attitude, and beginning spinal curvature,
when due _only_ to muscular weakness and faulty attitude in standing,
sitting, and walking.
[Illustration: Fig. 28.—Correct attitude in standing.]
[Illustration: Fig. 30.—Correct attitude in walking. First position.]
[Illustration: Fig. 31.—Correct attitude in walking. Second
position.]
[Illustration: Fig. 32.—Shoulder-blade exercise. First position.]
[Illustration: Fig. 33.—Shoulder-blade exercise. Second position.]
While each exercise calls into play many other muscles than the ones
for whose development the exercise is given, the exercise is classed
under the group for the region which it is especially designed to
benefit.
=Shoulder-blade Exercises= (Fig. 32).—_First Position._—Stand erect,
with the feet nearly together, and the palms of the hands brought
together above the head in the manner shown in the figure.
_Second Position_ (Fig. 33).—Throw hands and forearms backward,
keeping the arms on a line with the shoulders, the elbows bent,
and turn the palms forward, as represented in the second position
of the figure. Return to the first position, and repeat ten times.
These exercises strengthen particularly the muscles between the
shoulder-blades, whose function it is to hold the shoulders back.
The first point in taking each exercise is to learn the correct
attitude before a mirror; after this has been mastered, the exercises
should be taken with a considerable amount of rapidity and force, but
not so forcibly that the collar-bone projects at its junction with
the breast-bone. In throwing the hands and forearms back, the force
of the motion should come at the elbows, not at the hands, and the
shoulders should be carried as far back as possible.
=Shoulder-blade Exercises, Number 2= (Fig. 34).—Stand erect, with the
feet nearly together, and with the hands clasped behind the neck, as
seen in the figure. Then force the head and elbows strongly back.
Relax, letting the elbows come forward. Repeat ten times.
It will be readily seen that these shoulder-blade movements are
exercises for the arms and chest as well. The object being to raise
and broaden the chest.
=Respiratory Exercises= (Figs. 35, 36, 37).—_First Position._—Stand
with the feet nearly together, the chin down, the arms extended
downward, with the backs of the hands touching, as shown in the
figure.
=Second Position.=—The chin should be raised with the arms, so that
in the second position the head is held erect.
_Third Position._—The movements of the hands are carried upward still
further and separated as shown in the figure. From this position the
hands should be brought downward in the large sweep of a circle to
the original position.
When these various movements have been accurately acquired, forcible
respiratory movements should be added. Begin to inhale forcibly as
the hands are raised, and hold the breath as long as possible while
the hands are held above the head, and exhale forcibly while the arms
are being brought down. These exercises bring into play the muscles
of natural and forced respiration.
=Exercises for Forward Projection of the Chest and Retraction of the
Abdomen= (Figs. 38, 39).—_First Position._—Stand erect, with the arms
behind the back, the hands resting in the small of the back, the
fingers interlocked, and the palms facing backward.
_Second Position._—Straighten the arms, turn the palms inward and
then downward, and lastly out, all the while keeping the fingers
interlocked. Roll the shoulders and arms into supination, and extend
the neck, as in the attitude of the second position of the figure.
Retain this position for a moment, then reverse slowly back into the
first position.
When the fingers cannot be held in this position, start by holding a
loop of cord in the hands, instead of interlocking the fingers.
This exercise is particularly valuable for projecting the chest
forward, stretching the shortened ligaments, and drawing in the
abdomen. Care should be taken to have the chin pressed backward when
the arms are brought downward and turned outward.
=Shoulder and Back Exercises= (Figs. 40, 41).—_First Position._—Stand
erect, with the feet together, and both arms extended on a plane with
the shoulders, so that in the first position the left arm is extended
directly in front of the body and the right arm on the same plane
directly behind the body. The arms must be held rigidly on the same
plane.
[Illustration: Fig. 34.—Shoulder-blade exercise. Number 2.]
[Illustration: Fig. 35.—Respiratory exercise. First position.]
[Illustration: Fig. 36.—Respiratory exercise. Second position.]
[Illustration: Fig. 37.—Respiratory exercise. Third position.]
[Illustration: Fig. 38.—Exercise for forward projection of chest and
retraction of abdomen. First position.]
[Illustration: Fig. 39.—Exercise for forward projection of chest and
retraction of abdomen. Second position.]
[Illustration: Fig. 40.—Shoulder and back exercises. First position.]
[Illustration: Fig. 41.—Shoulder and back exercises. Second
position.]
[Illustration: Fig. 42.—Leg exercises. First position.]
[Illustration: Fig. 43.—Leg exercises. Second position.]
[Illustration: Fig. 44.—Squatting exercises for muscles of spine and
abdomen.]
_Second Position._—By a circular movement, the position of the left
arm is assumed by the right, and vice versa. During the entire
movement the feet must be kept firmly planted on the floor, pivoting
at the hips only, while making the continuous circular movement of
the arms.
These movements consist in a torsion of the body around the axis of
the spinal column, and to these can be added deep inspirations from
left to right, with expirations from right to left. In addition to
the effect on the circulation, the respiratory movements keep up the
nutrition and efficiency of the lungs, which in old age undergo a
kind of atrophy, and also maintain the elasticity of the chest-walls,
which are apt to become stiff through disuse, and so interfere with
the movements of the lungs and pleura.
=Leg Exercises= (Figs. 42, 43).—_First Position._—Stand erect, with
the hands resting on the hips and the legs crossed at the knees, with
the right foot in front, as shown in the figure.
_Second Position._—Swing the right leg outward and around back to
about eighteen inches back of the left foot, as is shown in the
second position. Then swing the right leg outward and around, back to
the first position.
Reverse the position of the feet, and perform the same movements
with the left leg. The weight of the body must always be thrown on
the advanced leg, and perfect poise and balance should be maintained
throughout the entire movement.
Leg exercises are useful for purposes of relieving the engorged veins
of the fatigued leg, because the movements of such large masses
of muscles as those of the legs and thighs demand large supplies
of blood, and consequent quick action on the part of the heart to
supply it, and this blood, pouring swiftly back to the lungs for
purification, requires frequent and deeper inspirations on their part
to effect the purification; leg exercises cause greater development
of the chest than do arm exercises.
=Squatting Exercises for Muscles of the Spine and Abdomen= (Fig.
44).—Stand erect, with the feet near together and the hands resting
on the hips, rise upon the toes, then sink the body to the floor,
bending the knees sharply, until the thighs and legs are doubled upon
each other and the weight of the entire body is supported by the
toes. The trunk must be maintained perfectly erect throughout the
movement. Then return to the original position. Repeat ten times.
These exercises strengthen the muscles of the spine and abdomen, and
aid in reducing superfluous abdominal fat. They also strengthen the
ankles and increase the flexibility of the knee-joints.
=Alternate Kneeling; Abdominal Exercise= (Fig. 45).—While these
exercises also strengthen the muscles of the spine and legs, they are
primarily abdominal exercises, and are given for the strengthening of
the abdominal muscles and improving the circulation in the abdominal
viscera.
_First Position._—Kneel on the left knee, with the face directed
forward, the right arm extended perpendicularly up at the side of the
head, and the left hand resting on the hip. The head and entire trunk
are then turned slowly to the left, the right arm all the while being
held rigidly up at the side of the head, then returns slowly to the
original position.
_Second Position._—Kneel on the right knee, with the face looking
directly forward, and the left hand extended above the head, and the
right hand resting on the hip. The head and entire trunk are then
turned slowly toward the right, and the position maintained for a
moment, then return to the original position. Repeat five times for
each leg.
These exercises strengthen the abdominal muscles, those at the side
of the waist, and groins.
=Balancing Exercises for Poise and Carriage= (Fig. 46).—These
exercises, for maintaining the equilibrium of the body while it is
poised upon the smallest possible base, are among the most difficult
positions to maintain, requiring a high degree of coördination of
movement. They are given to improve the poise and carriage of the
body.
[Illustration: Fig. 45.—Alternate kneeling; abdominal exercise.]
[Illustration: Fig. 46.—Balancing exercise for poise and carriage.]
[Illustration: Fig. 47.—Balancing exercise for extending depth of
chest. First position.]
[Illustration: Fig. 48.—Balancing exercise for extending depth of
chest. Second position.]
[Illustration: Fig. 49.—Lateral trunk and waist exercise. First
position.]
[Illustration: Fig. 50.—Lateral trunk and waist exercise. Second
position.]
The position of the right foot in the figure is incorrect, since
the object of the movement is to have the body balanced throughout
on the toes _only_. Stand erect on the tiptoes, with the arms and
hands extended at the sides and above the head, as shown in the
figure; then walk in the same position, with the hands carried up
perpendicularly at the sides of the head.
Further benefits in the carriage of the body may be obtained
by carrying light weights upon the head while performing these
exercises, as a light book.
These exercises, when properly performed, expand the chest and
bring into play all the extensors of the back and elevators of the
shoulders. They also round out the muscles of the throat and neck.
=Balancing Exercises for Extending Depth of Chest= (Figs. 47,
48).—_First Position._—Stand erect, with the heels together and the
hands resting on the hips. Straighten out the right arm, and extend
it perpendicularly up at the side of the head, and at the same time
carry the left leg outward and upward as far as possible, according
to the pose assumed in the figure. Then lower the leg and arm,
returning to the original position.
_Second Position._—Stand erect, with the heels together and the hands
resting on the hips, as in the first position. Then take the same
movements with the left arm and right leg as were taken in the first
position. The arm and leg should be raised and lowered simultaneously.
All these exercises increase the vertical diameters of the chest, and
strengthen the muscles of ordinary and forced respiration.
These movements also relieve the engorged veins of fatigued legs.
=Lateral Trunk and Waist Exercises= (Figs. 49, 50).—_First
Position._—Stand with the feet nearly together and the arms extended
above the head; the arms are relaxed at the wrists and elbows, so
that a slightly curved line is formed, as is shown in the figure.
First sway to the left, bending at the waist line as far as possible,
and return to the original position.
_Second Position._—The attitude is the same as in the first position;
sway to the left in the same manner.
These exercises strengthen the muscles on the sides of the abdomen
and the lower part of the back, and are an excellent means to reduce
the size of the waist in case of corpulency.
=Exercises for the Muscles of the Back= (Fig. 51).—These exercises
may be taken lying prone on the floor, with the feet caught under
any piece of furniture which is strong and low enough to act as a
cross-bar, as a lounge or dressing case. No one but an athlete could
take this exercise without having the feet held down.
The feet should be held firmly down, and the hands may be at the
sides or clasped behind the waist; the body is then slowly raised and
carried backward to the half-sitting posture, then gradually lowered
to the original position. These movements should be taken slowly and
not repeated more than five times in the beginning.
In case of stooping or round shoulders, the hands should be clasped
at the back of the neck instead of at the waist.
Raise the head and extend the spine, pressing the elbows backward.
This exercise is a severe one on the extensors of the back and the
rotators of the shoulders.
=Exercises for the Muscles of the Abdomen= (Fig. 52).—Lie supine on
the floor, with the feet firmly fixed under a cross bar, or a piece
of furniture which will answer this purpose, and the hands resting
on the hips, as shown in the figure; slowly raise the body to the
upright position, maintain for a moment, and return to the first
position.
This and the preceding exercise are both excellent for strengthening
the abdominal muscles and reducing an excessive accumulation of fat
in case of obesity of this region.
[Illustration: Fig. 51.—Exercises for muscles of back.]
[Illustration: Fig. 52.—Exercises for muscles of abdomen.]
[Illustration: Fig. 53.—Swimming exercises: for back, thighs, and
abdomen. First position.]
[Illustration: Fig. 54.—Swimming exercises: for back, thighs, and
abdomen. Second position.]
[Illustration: Fig. 55.—Rope-pulling exercises: for back, chest,
waist, legs, and arms. First position.]
[Illustration: Fig. 56.—Rope-pulling exercises: for back, chest,
waist, legs, and arms. Second position.]
[Illustration: Fig. 57.—Exercises in lateral trunk flexions: for
shoulders, chest, hips, and legs. First position.]
=Swimming Exercises: for Back, Thighs, and Abdomen= (Figs. 53,
54).—_First Position._—The movements given here are those for the
breast-stroke in swimming. Stand with the feet about eighteen inches
apart, with the right foot advanced and the right leg straight; the
weight is thrown on the left leg, and the arms bent at right angles,
ready for the beginning of the stroke, as shown in the pose.
_Second Position._—Shoot the arms directly forward, incline the whole
body forward, straighten the left leg, and throw the weight on the
right, which should be bent, as shown in the second pose. Then sweep
the hands and arms outward in a horizontal plane, until the arms,
trunk, and legs are brought into the original position.
Then take the same exercises, reversing the positions of the right
and left legs.
In taking these exercises the arms, body, and legs must work
simultaneously. Special stress must be placed on the alternate
flexion and extension of the front and rear leg and the inclination
of the body forward with each stroke.
While these exercises strengthen the muscles of the arms, shoulders,
and chest, they are especially intended for the extensor muscles of
the back and thighs and muscles of the abdomen.
=Rope-pulling Exercises: for Back, Chest, Waist, Legs, and Arms=
(Figs. 55, 56).—_First Position._—Stand with the feet about eighteen
inches apart, the arms extended out in front of the body and well
out from the sides; the right foot is advanced, and the weight rests
mainly on the right leg.
_Second Position._—Clinch the hands tightly, as though grasping a
rope, and sway to the left side, at the same time straightening the
right leg; bend the left knee, and pull the hands toward the waist,
as though pulling the rope in; then extend the arms and return to the
first position.
Repeat the exercise with the position of the legs reversed.
The arms must be extended well out from the sides, bending at the
waist-line, so as to increase the reach, and the swaying back and
forth must be done with perfect regularity.
This is a good all-around exercise, as it brings into play and
strengthens the adductors of the thighs, calves, and extensors of the
legs, the broad muscles of the back, the muscles of the chest, waist,
and the flexors and extensors of the arms.
=Exercises in Lateral Trunk Flexions: for Shoulders, Chest, Hips, and
Legs= (Figs. 57, 58).—_First Position._—Stand with the feet eighteen
inches apart, with the right arm extended upward and the left
downward, and the weight of the body thrown on the right leg, while
the left leg is extended directly to the side.
_Second Position._—Change the weight to the left leg, and bend the
left knee while the right leg is extended. At the same time bring the
right arm down and carry the left up and sway the body at the hips to
the right side. The feet are kept flat on the floor during the entire
exercise, and it will be noticed that the arm, which is extended
downward, is on the same side as the extended leg.
These exercises increase the flexibility of the chest, strengthen
the muscles at the sides of the waist, and cause some massage of the
liver.
=Exercises in Trunk Flexions: for Muscles of the Back, Abdomen, and
Leg= (Figs. 59, 60).—_First Position._—Stand with the feet about six
inches apart, the body bent well forward at the waist-line, while the
legs are rigidly extended at the knees. Increase the bend gradually
at the waist until the tips of the fingers touch the floor between
the feet, as shown in the pose.
_Second Position._—From the first position carry the arms directly
forward, upward, and backward until they reach the position shown in
the second pose, with the knees and ankles flexed; bend the trunk as
far backward as possible, while the arms are extended over the head.
Maintain for a moment, and return to the original position.
[Illustration: Fig. 58.—Exercises in lateral trunk flexions: for
shoulders, chest, hips, and legs. Second position.]
[Illustration: Fig. 59.—Exercises in trunk flexions: for back,
abdomen, and legs. First position.]
[Illustration: Fig. 60.—Exercises in trunk flexions: for back,
abdomen, and legs. Second position.]
[Illustration: Fig. 61.—Chest weight exercises for arms and
shoulders. First position.]
[Illustration: Fig. 62.—Chest weight exercises for arms and
shoulders. Second position.]
[Illustration: Fig. 63.—Chest weight exercises for shoulders and
chest expansion. First position.]
[Illustration: Fig. 64.—Chest weight exercises for shoulders and
chest expansion. Second position.]
[Illustration: Fig. 65.—Chest weight exercises for extending depth of
chest. First position.]
[Illustration: Fig. 66.—Chest weight exercises for extending depth of
chest. Second position.]
[Illustration: Fig. 67.—Chest weight exercises for chest expansion.
First position.]
[Illustration: Fig. 68.—Chest weight exercises for chest expansion.
Second position.]
[Illustration: Fig. 69.—Figures of the dance. First position of the
hands and feet.]
These movements must all be taken slowly, and in the beginning do not
attempt to go far back of the vertical line. Nearly all the muscles
on the front and back of the body are involved in these exercises,
but the greatest strain comes on the muscles of the back and abdomen
and the muscles on the back of the thighs. The bending and rising
bring into powerful action the extensors of the back and neck and the
retractors of the shoulders.
After this exercise has been mastered, it can be used to still
further expand the lungs, by forcible inspiration when the chest is
in the most favorable position for expansion; retain the breath while
the trunk is flexed, forcing the air into the cells of the lungs
under pressure. This last feature of the exercise should _not_ be
attempted by any one with weak lungs.
=Boxing and Fencing.=—Boxing and fencing are both excellent exercises
for the lungs, for both sides of the body, for balance, for rapidity,
for endurance, variety, promptitude, and sudden adaptation; for
originality, up to a certain point, as well as for self-reliance and
fearlessness. They have the advantage of cheapness, and are best
practised in the open air.
=Exercises with Chest Weights: for Chest Expansion, Shoulders, and
Arms.=—These exercises are excellent for developing the muscles
of the upper part of the chest, and for rounding out the chest,
shoulders, and arms. They are also good flesh-reducing exercises.
The weights should be fairly light at first, beginning with perhaps
two and one-half pounds, and gradually increasing until five pounds
are used. The weights should only be increased with the increase of
the strength of the individual. All the movements should be performed
consecutively from ten to twenty times each; then proceed to the next
movement.
In taking any heavy exercise great care must be used not to
overfatigue the muscles, or more harm than good will be done. As
soon as the muscles have become too tired to perform any exercise
vigorously, it should be discontinued, and a rest of a few minutes
taken, when the exercise may be resumed. When a point is reached at
which the muscles feel tired at the commencement of the exercise stop
at once for the day.
=Chest Weight Exercises for Arms and Shoulders= (Figs. 61,
62).—_First Position._—Face the chest weights, grasp the handles
firmly, and hold the arms straight out in front of the chest. Stand
with the heels nearly together, and far enough away from the weights
to raise them a little distance from the floor.
_Second Position._—Draw the two handles to the chest and almost under
the armpits, letting the elbows and shoulders go well back; then
extend the arms. Repeat ten times.
=Chest Weight Exercises for Shoulders and Chest Expansion= (Figs. 63,
64).—_First Position._—Hold the arms straight out in front.
_Second Position._—Then, still keeping them in a horizontal position,
throw them back as far as possible.
=Chest Weight Exercise for Extending Depth of Chest= (Figs. 65,
66).—_First Position._—Stand with the back to the chest weights,
palms forward, arms straight.
_Second Position._—Let the arms go past the sides, back and up as far
as possible; then bring them down and forward and return to first
position.
=Chest Weight Exercise for Chest Expansion= (Figs. 67, 68).—_First
Position._—Stand with the back to the chest weights, holding the arms
straight out in front.
_Second Position._—Then, keeping them straight and in a horizontal
position, throw them back as far as possible. With the arms still
extended on a straight line with the shoulders, bring them forward
until the hands meet in front. This is an excellent exercise to
expand and develop the chest.
=Classic and Esthetic Dancing: an Essential Feature in Physical
Training.=—From earliest antiquity the dance has been of universal
practice among all peoples of the earth, both savage and civilized,
and it has been made to express all the emotions of which the mind
is capable of feeling. Dancing held a prominent position among the
gymnastic exercises of the Greeks.
The teachers of physical training have long felt that even the
combination of gymnastics and athletic sports left much to be
desired in the carriage and movements of the body, so classic and
esthetic dancing, which stands between the two, more closely allied
to gymnastics in its movements and to games in its spirit, was
introduced as an additional gymnastic exercise, to harmonize the
movements of the body, and to produce an ease of manner with a grace
of beauty and of motion.
_Society Dancing._—A sharp distinction must be made between the
modern gymnastic dancing and society dancing. In the latter, the
waltz and the two-step always require a partner. The dancing is
ordinarily confined to the ball-room, with its poor ventilation and
overheated air; add to these the constriction of the waist, so that
the free action of the heart and lungs is interfered with, and under
these conditions it may even prove a dangerous pastime to the young
woman with weak heart or lungs. As a physical exercise, the waxed
floor of the ball-room still further reduces its value.
_Gymnasium or Classic and Esthetic Dancing._—For the gymnasium
dancing there must be, first of all, the loose dress and heelless
slippers, and an abundant supply of fresh air at a proper
temperature, while the foot grips the floor as tenaciously as in
boxing or fencing; a smooth floor renders an artistic execution
impossible. The floor should be rough or covered with canvas, when
dancing becomes as good a developer of the heart and lungs as running
or swimming.
Girls in good physical condition can keep up esthetic dancing for
an hour with very few rests or pauses. The work done in one hour is
about equivalent to a walk of ten miles.
The first steps in the attainment of grace of motion is to avoid
short, angular, jerky movements, and to learn to do everything, even
the most difficult exercises, with the least expenditure of power
and energy. This implies considerable muscular strength and great
muscular endurance and control. As soon as the dancer loses her
balance or poise, holds one arm too straight, and bends the other one
at too sharp an angle, or puts too much stress on this movement and
too little on that, or makes too much effort, the harmony is lost and
gracefulness is not attained.
The modern gymnasium dancing conforms more completely with the
requirements of good exercise than ball-room dancing, because the
trunk, arms, and legs are brought more generally into action.
While the exercises of the feet and calves are not so intense or
so concentrated as in ballet dancing, the range and the extent of
the movement are much greater. Not only are the shoulder, back, and
chest muscles considerably developed by the free use of the arms,
but so many of the muscles of the lower part of the back, abdomen,
and thighs are used that greater respiratory power is acquired to
sustain the extended action; hence, the chest-walls are expanded by
the effort, and the abandonment of the corset during dancing gives
the utmost freedom to all respiratory movements.
Statistics show that some of the benefits accruing from a
conscientious study and practice of aesthetic dancing are, that
it raises and develops the chest, lengthens the waist, and also
reduces its circumference; the hips are reduced in size, the thighs
and calves are enlarged, while the ankles are made smaller and the
insteps are raised and given a higher arch. Properly applied and
directed, dancing exercises are even a cure for flat-foot.
The improvement noted in thirteen young ladies during twenty-five
days by M. B. Gilbert is as follows: The average increase in the
normal chest measure, from half an inch to one and a half inches;
with the chest inflated, from half an inch to one and three-fourth
inches.
The foundation for this coördinate work, from which an unlimited
variety of the most valuable developing exercises is formed, consists
of the long-established five positions of the feet and five positions
of the arms, together with positions of the whole body, known as
attitudes, arabesques, poses, elevations, groupings, etc. From these
precepts are established, whereby steps, attitudes, and motions are
systematically arranged, according to the method, and in strict
harmony with time and cadence of music.
[Illustration: Fig. 70.—Figures of the dance. Second position of
hands; second position of right foot.]
[Illustration: Fig. 71.—Figures of the dance. Third position of
hands; third position of right foot.]
[Illustration:
Fig. 72.—Figures of the dance. Third position (“amplified”) of
hands; fourth position of right foot, in _front_. N. B.—When the
arms are not in motion, the palms must be turned down.
]
[Illustration: Fig. 73.—Figures of the dance. Fourth position of
hands; fourth position of right foot, in back.]
[Illustration: Fig. 74.—Figures of the dance. Fifth position of
hands; fifth position of right foot.]
[Illustration: Fig. 75.—Figures of the dance. Forward balance.]
[Illustration: Fig. 76.—Figures of the dance. Backward balance.]
[Illustration: Fig. 77.—Courtesy.]
[Illustration: Fig. 78.—Highland fling.]
[Illustration: Fig. 79.—Hornpipe step “on heels,” pulling down the
small ropes.]
[Illustration: Fig. 80.—Swedish step from “Kulldansen.”]
[Illustration: Fig. 81.—Circles with hands, from Spanish dances.]
[Illustration: Fig. 82.—Combination of dance steps. First position.]
[Illustration: Fig. 83.—Combination of dance steps. Second position.]
[Illustration: Fig. 84.—Combination of dance steps. Third position.]
[Illustration: Fig. 85.—On the toe tips.]
The freedom given by such dancing softens the crude awkward positions
so universal among young people; the general carriage invariably
improves as the head goes up and the shoulders go back; a more
elastic tread and an easier propelling of the body in walking is
gained. Not only is the chest broadened and deepened, and fat removed
from waists and hips, and weak backs strengthened, but students gain
in quickness of perception, coördination, and judgment, as well as in
agility and power to keep their feet in correct rhythm.
Esthetic dancing is particularly recommended in all factories,
stores, and schools where there are any large number of girls and
women as a recess exercise, because in this way they get a great
deal of vigorous exercise in a very short time. It brings all the
large muscle groups into action, causes a rapid circulation of the
blood, aërates the lungs, and it affords the best possible sort of
a contrast to their monotonous and cramped positions; it is most
exhilarating and it is good fun. It is an excellent mental tonic and
physical invigorator; it brightens the day, and enables the women to
do better work.
FIGURES OF THE DANCE WITH SOME SIMPLE EXERCISES
=Fundamental Positions of the Hands and Feet= (Fig. 69).—_First
Position of the Hands and Feet._—Stand erect, resting on the balls
of the feet, with the chin up and the chest high; arms straight
down almost touching the body; hands about 6 inches apart, slightly
curved, palm toward palm; the thumb opposite the middle finger,
elbows held slightly away from the body as in the figure. Stand with
the heels together and the feet turned out so as to form a right
angle.
_Second Position of the Hands and Feet_ (Fig. 70).—Move the hands
and arms away from each other until the hands are about 3 feet apart
as in the figure. Move the right foot directly to right in line with
left foot and about 12 inches away from it; toe touching floor,
instep well arched, heel raised and kept turned toward left heel as
in Fig. 70. Counterpart for left.
_Third Position_ (Fig. 71).—Bring the elbows up until they and the
hands are in line with the shoulders, fingertips almost touching
across chest, palms toward the body as in the figure. Move the right
foot forward until the right heel is in the hollow of the left foot
and at right angle to it as shown in the figure. Then move the right
foot back of the left until the hollow of the right foot is back of
the left heel. Notice that the feet should touch closely and the legs
be very straight. Counterpart for left foot.
_Third Position of Hands Amplified_ (Fig. 72).—Extend the hands to
the sides in a straight line with the shoulders; if this position
is to be maintained turn the palms toward the floor, with the thumb
under the middle finger.
_Fourth Position of the Right Foot in Front_ (Fig. 72).—Move the
right foot directly forward about 12 inches in front of the left
foot, as in the figure, toe touching the floor, heel raised; instep
arched. Counterpart for left foot.
_Fourth Position of Hands_ (Fig. 73).—Move hands and arms up until
the hands are about 3 feet apart above the head; palms toward each
other, arms nearly straight as in the figure.
_Fourth Position of Right Foot in Back_ (Fig. 73).—Move right foot
about 12 inches back until in line with left foot, toe touching
floor, heel raised as in the figure. Counterpart for left foot.
_Fifth Position of Hands and Feet_ (Fig. 74).—Move hands more closely
together until about 6 inches apart; palms toward each other and the
arms very slightly bent as in the figure.
The right toe touches the left heel in back, or right heel touches
left toe in front as in the figure. The feet are at right angles.
Counterpart for left foot.
_Elevated Position of the Feet._—The second and fourth positions
may be elevated by extending the leg and foot at right angles to
the body. See Figs. 70, 72, 78, 82, 83, and 84. The third and fifth
positions become elevated by raising the foot, toe pointed to the
floor, as in combination of steps, Figs. 78 and 82.
N. B.—In elevated positions the toe must be extended so that the foot
and leg form a straight line.
=Simple Exercises Using the Fundamental Positions.=—Stand with feet
in first position; hands in first position (Fig. 69).—_Exercise
1._—Move right foot to second position (Fig. 70), and back to first
position four times. Left foot the same.
_Exercise 2._—Move right foot from fourth position in front (Fig. 72)
to fifth position in front (Fig. 74). Repeat four times. Right foot
in back (Fig. 73), fourth to fifth, four times. Left foot in back,
fourth to fifth, four times.
_Exercise 3._—Move right foot from second position to third in front,
to second, to third in back. Repeat four times. Left foot the same.
To make the exercise more difficult, hold the skirt extended with the
hands in the second position (see Fig. 77). Or arms extended in third
position amplified, palms down, which is very difficult.
Music in 6/8 time will add interest.
=Arm Movements.=—_Exercise 4._—Move hands from first position to
second and back to first. Repeat four times. N. B.—Draw the hands
away from each other by the wrists, and toward each other by the
wrists. The hands should move as though trailed through water.
_Exercise 5._—Move the hands from the third position, to the third
position amplified, and back again to third (Figs. 71, 72). Repeat
four times. N. B.—Move to third position from first position. Do not
go directly from the first position to third position amplified, but
through third position in front.
_Exercise 6._—Move hands from fourth to fifth position, four times.
_Exercise 7._—Move right hand to fourth position, left hand to second
position, starting from third in front, back to third position.
Repeat four times. Change hands, moving right to second, left to
fourth position.
Use slow rhythmic waltz music for exercises 4 to 7.
=Combination of Hand and Foot Movements.=—Waltz music at first and
later 6/8 time.
_Forward Balance_ (Fig. 75).—Step forward on right foot, left foot
extended in fourth position back; right hand in fourth position, left
hand in second.
_Backward Balance_ (Fig. 76).—Step back on the left foot, raising the
right foot in elevated third position in front; right hand in third
position in front of waist, left hand in fifth position. Counterpart,
starting with left foot.
_Courtesy_ (Fig. 77).—Grasp the skirt lightly at either side between
the fingers, keeping the backs of the hands forward; hands in second
position. Point the right toe in second position. Count, “One, Two.”
Lifting the heels, turn on both toes until you face toward the left.
Count, “Three, Four.”
Place the left foot in fourth position back of right foot, bending
both knees as if you were sitting down. Count, “Five, Six.” Slightly
spread the skirt. N. B.—Keep the body erect from the waist up.
Rise to the standing position, drawing the right foot backward into
the first position. Count, “Seven, Eight.”
Counterpart for Courtesy to the left. Music, Gavotte or Schottische
played slowly.
_Highland Fling Step_ (Fig. 78).—Point right foot to second position,
right arm is bent at elbow and wrist, left arm is almost in fifth
position. Hop on left foot, at the same time bringing right foot in
very elevated fifth position back of left knee. Hop on left foot
bringing right foot in front of knee; hop on left foot bringing
right foot back of knee again. Repeat to the left with hands in
corresponding positions.
_Hornpipe Step_ (Fig. 79).—Keeping feet in first position, walk
forward on the heels very quickly, taking steps of about 1 inch in
length. Look up and with the hands keep pulling down an imaginary
rope, moving one hand constantly above the other.
_Swedish Step from “Kulldansen”_ (Fig. 80).—Place right heel in
second position, arms in second position modified. Bow to the right,
bending at the waist. Repeat to the left with the left heel in the
second position, right foot in first position. Repeat several times.
_Spanish Circle with Hands_ (Fig. 81).—Kneel on the left knee. With
both hands make circles going from left to right, sweeping from third
position at floor level to fifth position and back again, four times.
_Combination of Dance Steps—First Position_ (Fig. 82).—Left foot in
fifth position front. Swing the left foot in circle to fifth position
in back. Right hand holding skirt in third position in front, left
hand holding skirt in third position amplified.
_Second Position_ (Fig. 83).—As left foot arrives in back of right,
swing arms to third position amplified. Move the left foot to second
position.
_Third Position_ (Fig. 84).—Move the left foot to the fifth position
in front, kicking the right foot in second position elevated. Right
hand in third position; left hand in third position amplified.
_Pose on Toe Tips_ (Fig. 85).—Rise on the tips of the toes, the feet
as close together as possible, bringing the hands from the first to
the fifth position.
When the pupil has mastered these very skilfully arranged series of
dancing poses, steps, and exercises _she has learned how to dance_;
that is, she is in a position, after watching any new dance for a
short time, to go on the floor with a leader.
Women in the prime of life will be interested to know that in twenty
lessons of one-half hour each, given at the Women’s University Club
under the able instruction of Miss Rabinovitz,[8] to a class of women
ranging in age from thirty to fifty years, two-thirds of whom had
either never learned to dance or who had not danced since childhood,
not only learned the above various dancing steps and exercisers, but
also the following dances.
The Folk Dances were: The Tantouli (Swedish); Ace of Diamonds
(Danish); Reap the Flax (Swedish); and the Sailor’s Hornpipe
(English). This last dance was especially for the very excellent
exercise which it afforded. The Minuet was taught for form, grace of
movement, and exercise. There were also taught the Hesitation Waltz,
the Maxixe, and the Lulu Fado.
=Outdoor Exercise.=—Outdoor exercise must be regarded as one of the
essentials to good health, and as such must be classed with food,
clothing, bathing, and sleep.
In addition to the beneficial effects of exercise on the muscles,
circulation, and all the functions of the body, are the soothing
effects of outdoor life on the nerves. It is only out-of-doors, in
the parks, in the country, or by the sea that one is soothed into
entire oblivion and forgetfulness of the cares of life, and to such a
degree that the individual may be said to be hypnotized by the powers
of nature, so that the mind is almost as perfectly at rest as in a
sound sleep.
The time spent out-of-doors should not be less than two hours daily.
Actual experience of busy workers will prove that not only is this
time not lost, but that actually more and better work can be done
in the day, and that the resulting improvement in the general
health will be so great that much less time will be lost through
indisposition and actual sickness, so that the daily outdoor exercise
will be found to be a great economic gain.
Outdoor exercises, such as walking, running, swimming, and hill and
mountain climbing, possess the very great advantage that indulging in
them demands no expense, and are, therefore, open to all. All these
exercises develop the lungs and chest and strengthen the heart, and
are, therefore, classed under exercises of endurance.
=The Effect of Walking on the Heart and Lungs.=—In a slow walk the
respiratory action is almost double the ordinary amount; in walking
at an ordinary pace, that is, about three miles an hour, it is four
times as great; while in a vigorous or hasty walk, that is, at a rate
of from four to six miles an hour, it is from seven to nine times as
great.
The change of speed from three to five miles an hour elevates an
automatic, listless occupation into a vigorous exercise, employing
many new muscle groups and stimulating the heart, lungs, and skin,
while the change from a smooth, level road to the broken ground of
the mountain-side may be dangerous for many a one who is able to walk
at a moderate speed on level ground.
In walking the clothing must be sufficiently loose not to interfere
with the more rapid respirations and the increased action of the
heart. When the heart cannot keep pace with the demanded speed of the
circulation, a “stitch” ensues, and getting one’s second wind means
that the heart has succeeded in accommodating itself to the strain.
Too great a “stitch,” resulting in absolute breathlessness, is a
warning that must not be disregarded.
This increase in the respiratory action is important, as compared
with the brief and transient increase from exercise with apparatus,
because a quick walk can easily be kept up for several hours.
The fatigue is small, because, in the first place, of the abundant
supply of oxygen; the will is scarcely used, and walking is almost
automatic, partly because the muscle areas used are large, and each
movement prepares for the next. Walking is a heart and lung exercise
of a very excellent sort.
_The Effect of Walking on the Movements of the Blood in the
Legs._—The circulation of the blood depends on the pumping of the
heart, which is in turn affected by the suction action of the lungs
and the muscular movements of contraction and relaxation which go
on rhythmically. While in prolonged standing the veins of the legs
become fuller, and the circulation of blood in them more sluggish,
and by the laws of gravitation the blood is kept down in them. Hence
also in walking slowly with short steps the legs remain overfull of
blood and become heavy. Instead of being quickened, the circulation
is actually hindered, for the waste-products are not carried away
quickly enough. Hence, slow walking soon causes a feeling of fatigue,
while the vigorous walker, going along with long strides, keeps fresh.
_Rules for Long Walks._—In walking, not only the distance should be
taken into account, but the character of the road and the incline
of the ascent. A distance that could be easily covered on a smooth,
level highway may mean double the expenditure of muscle and nerve
force if the ground is sandy or very damp. Other hindrances to be
taken into consideration are opposing winds, not only because of the
resistance, but also because of the inhalation of dust and rain.
The walk should be occasionally broken for short periods of rest. The
pauses should be short, about five minutes, and during this time the
body should be erect. Experience proves that sitting down makes one
more tired on getting up again. A short halt should be made before
climbing a steep ascent, so as to begin with fresh strength and easy
breathing, as this means increased work for the heart and lungs.
In starting out for a walk, one should begin slowly, and gradually
increase the pace, and in returning the same rule should be observed.
=Running.=—The force exerted in running is enormous. In running it is
the length of the step more than anything else which increases the
speed of the run; hence, the runner should learn to take long steps.
But the greatest speed can only be kept up for a limited time; the
distance is one hundred yards.
Running is the most effective of all exercises of speed, and, like
all exercises of speed, can be changed into one of endurance by a
certain moderation in the pace. By running the heart and lungs are
developed more than by any other exercise.
_Age Limit for Running._—All ages are not equally well adapted for
running: they do not all share in its good results. Running is best
for all young people, before and at the age of puberty. Running is
then quite a necessity. The growing child is always ready for a run.
From the fortieth year on running, as an exercise of speed, becomes
less and less desirable, and, when the organs of circulation or
breathing are impaired, it must be absolutely forbidden.
In running always begin slowly—running moderately, for instance, for
fifty feet; then increase the speed gradually, but when running for
exercise, never speed to the utmost, as this is not necessary for
the benefits of the exercise. Always close the run with the same
moderation with which it was commenced; that is, never stop short, as
this sudden arrest of action gives a most undesirable shock to the
heart. The movements of running may easily be imitated in the house,
while standing in one place, and simply lifting the feet in the same
quick alternation from the floor.
=Mountain Climbing.=—The advantages of mountain climbing are
manifold. The weight of the body has to be carried up a certain
height. To accomplish this the work of the muscles is increased;
the breathing must be deeper to satisfy the increased demands for
oxygen; fresh air is admitted into the apices of the lungs, which do
not, as a rule, participate in respiration. A more powerful action
of the heart takes place, but care must be taken that this is not
carried too far. Slow climbing, without any unnecessary waste of
energy and with appropriate pauses, to allow the heart to recover,
is advantageous. One should not talk too much while climbing. The
dress should be suitable; the neck must be free and the shoulders not
heavily weighted, so that they may be drawn back and the chest fully
expanded.
=Swimming.=—Of all outdoor exercises for women, swimming is one of
the most perfect. It not only calls into vigorous action most of
the muscles of the body, but spares many of those muscles which are
so commonly overworked, most of the work being performed by muscles
which are so little used as to have become weak and flabby.
For instance, the extensors of the fingers and the hand, that are
so constantly stretched in sewing and writing, are in constant use
in swimming, while the corresponding flexors, the slaves of the
needle and the pen, are relaxed. Again, the muscles passing from the
shoulder-blades to the trunk, on which depends much of the erect
carriage and strength of the chest, which have become wasted from
disuse while the woman sat at the desk or bent over her sewing, are
the very muscles by which the movements of the upper half of the
body are executed, while all the muscles of the lower extremity are
brought into use. Of especial value is the free movement of the
hip-joint, a joint that is seldom moved with any degree of freedom
from the time a girl leaves climbing trees, unless she has the
advantage of special gymnastic training. The vigorous action demanded
of the respiratory muscles greatly increases the chest capacity.
The body is lighter than the water, and is perfectly supported by it,
so the weight is taken off the spine, and the muscles of the back
are relieved from their normal state of tension. The head is the
only part of the body that is held up by muscular action, and, in
floating, even this is supported by the water.
The disadvantages arise from the fact that the temperature of the
water is very much below that of the body, so that there is a greatly
increased conduction of heat from the body, and, unless this loss is
made good by exercise, there is very great danger of a chill. In most
persons a prolonged stay in cool or cold water produces a liability
to cramp.
During the month of August the temperature of the ocean reaches its
maximum of 66.65° F. This is about 32 degrees below the temperature
of the body. Upon entering the water the first effect noticed
is a sensation of cold; this varies with the susceptibility of
the individual, and the difference between the temperature of the
water and the surrounding air. The skin assumes the appearance of
“goose-flesh,” the face is pale and anxious, and the lips are blue;
the pulse decreases in frequency, a sense of oppression is manifest,
and there may be spasmodic shivering; that is, the first effect of
immersion is to cause a contraction of the blood-vessels of the
surface of the body. This should be quickly followed by a secondary
reaction, in which there is a sensation of warmth, a quickened pulse,
and an increase of energy. When, by taking the proper precautions,
this reaction does not occur, it is a contraindication to sea-bathing
and swimming.
If the immersion has been too prolonged, there is a second sensation
of chilliness, a signal that the bather must leave the water at once.
The best time for bathing is between eleven o’clock in the morning
and four in the afternoon, depending on the tide. No one should
go into the water within two hours after meals, nor should she on
leaving the bath proceed at once to the table, since digestion draws
the blood from the periphery to the stomach, and to eat immediately
after bathing is to lose most of the benefit of the saline treatment.
All should avoid cold-water bathing when fatigued, and swimmers ought
to pay especial attention to this point, on account of the demand
they are going to make on their muscular system; and on no account
must one enter the water when in a perspiration; a moderate walk
along the shore should be taken until the perspiration has subsided.
These precautions are of the highest importance, and disregard of
them may prove fatal.