The human spine bears the same relation to the body as a whole as the
trunk of a tree does to the rest of the tree. If the trunk is strong
the entire tree is sturdy and vigorous. If the spine is strong the body
as a whole possesses a similar degree of strength. Therefore, the
necessity for a strong spine is readily apparent.
This strength is necessary not only because the spine is what may be
termed the foundation for our entire physical structure but also
because therein are located the nerves that radiate to each organ and
every minute part of the body. These spinal nerves control the
functional processes of all our bodily tissues and structures. If the
spine possesses a proper degree of strength, if the bony structure
is properly proportioned, and if the alignment of all the vertebrae is
everything that can be desired, you are then practically assured of
the pulsating vitality which is a part of superb health.
It is an interesting fact that the spine is the central and fundamental
structure of all the higher organisms on this earth. In the course of
the evolution of life on this planet there developed from the very
simplest forms of animal organisms two different higher forms of
life--on the one hand the vertebrate animals, possessing an internal
skeleton, and on the other hand the insects, clams, crustaceans and
other creatures that have their skeletons on the outside, as one may
say, in the form of shells. The legs of an insect, for instance, are
small tubes with the muscles inside. The limbs of vertebrate animals,
on the other hand, have the muscle outside the bone. Invertebrates
commonly have the main nerve trunk in front, or underneath, instead of
at the back, and likewise often have their brains in their abdomens.
Some of them, such as the grasshopper, even hear with their
abdomens. But all vertebrata have the great nerve trunk at the back,
contained in the spine and with a bulb on the front or upper end
constituting the brain. In fact, a vertebrate animal is primarily a
living spine, and all other parts of the body are in the nature of
appendages. The limbs, for instance, and in the higher animals the ribs
and other parts of the skeleton, are simply attached to the spine, or
are offshoots from it. In the fishes these limbs take the shape of fins.
In the higher developments of life they assume the form of legs.
All the higher animals, as we know, have evolved from the fishes and
reptiles, and all in common possess a spine which in its
fundamental characteristics is very much the same now as when it was
first evolved. In other words, the spine is a bodily structure as old
as the rock-ribbed hills. It has stood the test of time, and therefore
must be regarded as the most highly perfected mechanical structure in
the body. Its strength combined with its flexibility and its perfect
adjustment as a container for the central nervous system, makes it
perhaps the most wonderful structure in the body outside of the brain
and the spinal cord itself. While other organs and features of the body
have been changed and modified to such an extent in the various
species which have been evolved that they can hardly be recognized as
having a common origin, yet the spine has remained substantially the
same. It is true that the spine has been shortened in many species as
the result of the loss of the tail, but this means only the dropping
off of a part of it and does not greatly alter its fundamental
character.
The human spine, however, differs from that of other animals in respect
to its suitability for the erect posture. Man is the only animal in the
world who can straighten his body and stand perfectly erect. Even the
anthropoid apes when standing on their feet assume a somewhat
oblique position. The vertebral column in animal life was first
developed on the horizontal plane, and so, naturally, when man was
evolved and adopted the erect position, certain modifications of the
spine were necessary. A new strain developed on the vertebral column
which was due to the new position, and so there came about certain
changes in its structure. For one thing the spine became less
flexible and gained in stability, especially in the lower sections.
The sacrum, for instance, is created by the fusing together of several
vertebrae into one bone for the sake of greater strength and stability.
The sacrum in man is much broader than in animals, for it must supply
solidity and strength to the lower part of the spine, thus adapting it
to the vertical position, and in the same way the lower vertebrae
generally are comparatively broader and heavier, gradually decreasing
in size and tapering toward the top of the spine like the trunk of a
tree.
This particular feature of the human backbone is worthy of special
consideration because it is the upper section of the spine, in which
the vertebrae are smaller and tapering, that weakness is most likely to
exist. It is in this upper section of the spine that strength is most
needed in order to preserve it in perfect alignment, and keep the body
properly erect. And it is for this reason, as the reader will
see, that exercises affecting the upper parts of the spine are most
important. Therefore I have given them special attention.
The curves in the human spine are characteristic, illustrating in
another way the modification of the vertebral column that has been
made necessary by the erect position. The new-born baby has a backbone
that is almost straight, and in this respect it bears a strong
resemblance to that of many of the lower animals. The typical human
curves, however, begin to take form as soon as the child learns to sit
up, and they become more marked as he learns to walk and run. These
curves are essential to maintaining the balance of the body in the erect
position.
There are really three curves in the human backbone, the cervical curve
being convex, the dorsal concave, and the lumbar convex, when each is
regarded from the forward aspect. If we consider the sacrum and coccyx,
there is really a fourth curve, this being concave, although in animals
generally the coccyx curves backwards and is extended to form the tail.
In some of the lower animals the spine is nearly straight, while in some
cases it virtually forms a complete arch from one end to the other.
These curves of the spine are generally more marked in the civilized
white races than among the black and savage races, and as a rule they
are more pronounced among women than among men. For instance, in
comparing the sexes we find that in a woman the lumbar curve is more
marked and extends slightly higher than in a man, and that the broad
sacrum characteristic of the human race is even wider, being thus
adapted to the broader hips and wider pelvic cavity of the child-
bearing sex.
Now, the maintenance of a strong and erect spine, and especially of the
normal curves of youth is most important. With the weakness of advancing
age the curves, particularly in the upper part of the spine, tend to
become more pronounced. The more accentuated these curves are the
greater is the weakness of the spine and of the muscles of the back that
is indicated. It is said that a man is as old as his spine,
since the deterioration of the spine means the loss of elasticity and
supporting power in the disk-like cartilages between the vertebrae,
and also the loss of strength in the muscles and ligaments of the back
which tend to hold the spinal vertebrae in place. It is usually found
that vigorous old men who are mentally and physically active at eighty
or ninety years are those who have maintained an erect bearing until
late in life, who have kept their spines straight and strong instead of
allowing them to bend over and double up. In other words, the
deterioration of the spine means a general loss of bodily vigor and a
decline in the nervous energy or vitality.
With the flattening down of the cushiony disks or cartilages between the
vertebrae, and also with the dislocation even in the slightest degree
of these vertebrae, there is brought about more or less interference
with the free action of the spinal cord itself and of the spinal
nerves. The pinching of these nerves naturally interferes with the
supply of energy to the organs controlled by them, and causes more or
less serious derangement of the bodily functions. If one can keep his
spine straight and strong the central nervous system will likewise
be healthy and vigorous, and all organs will be supplied with a normal
amount of energy and vitality.
The special exercises for the spine which I have recommended for years
have the general effect not only of maintaining the proper alignment
of the vertebrae and thus promoting the health and welfare of the
central nervous system, but also of strongly stimulating the nervous
system, and thus toning up the entire bodily organism. All movements of
the spine, whether of a twisting or bending character, naturally
influence the spinal cord and the spinal nerves in a mechanical way.
The result is something akin to a massage of these nerve structures, and
in this way, as I have long contended, it is possible directly to
stimulate the source of energy and vitality. I am convinced for this
reason that muscular exercise for the back is infinitely more
important than for any other part of the body, important as it is for
all parts. If one has only very little time each day to devote to
exercise, then it would pay him best to give that time to movements
which will strengthen and stimulate the spine.
The various movements that I am presenting in this chapter have been
devised especially to accompany the hot-water regimen that will
be described in the following chapter. They are intended not only to add
to the strength of the backbone itself, but have been devised with a
view to stimulating to an unusual degree the nerve centers located in
the spine. As I have already said, the spinal nerves control the
functions of all the vital organs, and when the activity of these
organs is stimulated not only through increased nerve force but also
by the increased supply of blood that will result from the hot water-
drinking regimen referred to, then indeed will we have a combination of
stimulating forces which will bring about vital changes, in very many
cases, little short of astounding in character.
Each of these exercises should be taken until a feeling of fatigue has
been noticed, after which you may rest a few moments, breathing fully
and deeply with expanded abdomen. You should then be ready to begin the
next exercise. There is little danger of soreness from taking
these movements when they are combined with hot water-drinking, as
recommended in Chapter VI, The water seems to cleanse the tissues of
the waste products which ordinarily cause soreness when one begins the
practice of exercises to which one is not accustomed. If one
possesses unusual vigor, then to the exercises illustrated in this
chapter may be added those movements appearing in the following chapter.
All of the exercises given in this chapter are designed exclusively
for the stimulation of the spine and nerve centers. Those illustrated in
the next chapter are intended chiefly to accelerate the circulation
throughout the chest, arms, legs and body as a whole, for when going
through a treatment of this character it is naturally advisable for one
to arouse the activity of all the functions associated with tissue
changes throughout all parts of the body.
Although these exercises have not been devised especially for corrective
purposes in cases of spinal curvature, yet they will be of exceptional
value in all such cases, or at least, where there is no radical
mechanical deformity of the vertebral column. Curvatures may be
prevented in all cases, or may be decreased, or even reduced entirely by
exercise of this type. Incidentally the practice of exercises for
improving the spine and giving one the proper erect carriage has a
very marked effect upon the chest. An erect position always means
expanded chest walls, with plenty of room for the free activity of
the heart and lungs.