SETTING-UP EXERCISES FOR GIRL SCOUTS
Our bodies are like machines that need frequent oiling and testing to
see that all parts are working right.
Or they are like instruments that must be tuned before they are played.
If this is not done, the machinery gets rusty and clogged, or the
instrument gets out of tune and makes horrid noises.
That is the way it is with our bodies; our muscles and joints should be
bent and stretched every day to take the kinks out, and keep them strong
and flexible.
The best way is to tune up every morning for just a few minutes before
you put on your clothes, and then again at night to rest the tired parts
and exercise the parts that have not been used, so you can even things
up.
=The Right Position=
First of all try to stand in the right position.
[Illustration]
Stand with the feet side by side, a few inches apart and pointed
straight ahead. Many people think you should turn out your toes because
they think it looks better. This is not natural. If you stand on a step
with one foot even with the edge, and let the other foot hang over the
step below, it will hang parallel with the foot you are standing on.
That is the way it is meant to go, and people who turn out their toes do
so much walking sideways that they have to travel much farther than if
they kept their feet pointed in the direction they want to go.
[Illustration]
Then your legs should come up straight from your ankles; don't stand
either on your heels or your toes, but right over the highest part of
the arch, which is the strongest part, and best fitted to bear your
weight when you are standing still, and brings your hips up to just the
right place to hold your body.
* * * * *
In the lower part of your body are some big heavy bones shaped somewhat
like a bowl. This bowl is balanced on the top of your legs, and holds
most of your organs. If this bowl is balanced just right, the organs
remain in place, the way they are meant to be, but if it is not balanced
right, the contents are tipped so that they would come tumbling out if
the muscles intended for other work did not hold them in. This is hard
on these muscles which have their own work to do, and if they are used
to hold up things that should keep their own balance, sooner or later
they give way, and there is a sad accident, or a general slump. Then
instead of saying, "That foolish person always stood in the wrong
position and of course her insides got out of place," we say, "Poor dear
so-and-so has given out from overwork and has acute indigestion, or a
'floating kidney,' or 'a bad liver.' How could it have happened?"
If your underpinning is all right it is not difficult to be straight
above.
Let your shoulders hang easily in a straight line under your ears, in
the position they will naturally take if from side stretch (fig. 3) the
arms drop easily to the side. _Don't arch your chest and throw your
shoulders back!_ This is not a slump and does not mean to let your back
bow out. If your shoulders are easy you can straighten your back and
your head will balance itself, and there you are: a straight upstanding
Scout, ready for what comes next.
Remember: a) Feet pointing straight ahead.
b) Body balanced on legs coming up straight from
ankles.
c) Shoulders easy under ears.
This gives a straight line from top of head through shoulders and hips
to between ankles.
=General Rules=
Stretch to the very tips of your middle fingers--stretching makes your
muscles flexible.
Breathe in as arms rise and out as they fall.
Stand tall.
Sit tall.
Remember the straight line that comes from the top of your head down to
between your ankles.
Keep limber, don't let your knees grow stiff.
Sit crosslegged on the floor. Sit on your heels.
Rise without help from your hands.
=The Exercises=
Now tune up: begin by repeating each exercise four times; then increase
to 8, 12, or 16; never more than 16.
1. Stretch arms down (fig. 1). Swing them forward
and stretch up and slightly forward (fig. 2),
breathing deep. Let them fall breathing out. Do
this slowly counting, up 1 down 2.
2. From (fig. 1) swing arms forward and up (fig.
2) and out to side stretch (fig. 3) coming to full
deep breath and stretch as far as you can--count
3. Up 1--side 2--down 3--breathing out. Don't
hurry, take time to breathe deep.
3. Stretch arms down, without bending anywhere.
Two counts; down 1--relax 2.
4. From arms down (fig. 1) to side stretch (fig.
3). Two counts; to side 1--down 2. This may be
done quickly with vigor.
5. From side stretch palms up to upward stretch
(fig. 2)--two counts--up 1--side 2.
6. From arms down roll shoulders and arms out and
back, stretching arms back and down (fig. 4). Two
counts out and down 1--back to position 2.
7. Hands palms down, tips of middle fingers
touching, thumb touching chest, elbows level with
shoulders (fig. 5); jerk elbows back keeping them
up even with shoulders (fig. 6). Two counts,--jerk
1--back to place 2.
8. From side stretch (fig. 3) twist body from
waist up, without moving hips (fig. 7). Twist from
side to side. Two counts--twist 1--front 2--twist
1--front 2.
9. From side stretch (fig. 3) bend body from side
to side keeping straight line from tip of one
middle finger to tip of other (fig. 8). Two
counts--bend 1--back to position 2--alternate
sides.
10. Bend right knee and kick yourself (fig. 9);
left knee same. Two counts--kick right 1--kick
left 2. Repeat slowly then double quick (running
in place).
11. Bend right knee and hip, bringing knee nearly
up to chest without bending body (fig. 10); left
same--slowly. Then double quick bringing knee only
as high as hip.
12. Place hands at back of neck (fig. 11) and rise
on toes, bend knees (fig. 12) and rise keeping
body upright (do not spread knees or touch heels.
If this exercise is too difficult balance with
arms side stretch, bring arms down to touch floor
as you bend, and to upward stretch as you rise).
Count 4:--on toes 1--bend 2--up on toes
3--standing position 4.
13. From upward stretch (fig. 2) bend and touch
floor in front of toes (fig. 13). Count two
slowly: down 1--up 2. Breathe out as you come
down--in as you come up.
14. _Neck Exercises._ Sit crosslegged on floor--hands on knees: head
up--chin parallel with the floor.
a) turn head to right and then to left--4
counts--right 1--front 2--left 3--front 4.
b) droop head from side to side (fig. 14); four
counts--right 1--up 2--left 3--up 4.
c) drop chin forward (fig. 15); straighten and
drop head back (fig. 16). Count 4--down 1--up
2--back 3--up 4.
d) turn head and face right (fig. 17) drop chin
1--up 2--back 3 (fig. 18) up 4; keep looking in
same direction only up and down; same to left.
e) goose-neck; facing front stretch chin out as
far as possible (fig. 19); then down and in and
up. Count 4--out 1--down 2--in 3--to straight
position 4.
15. Lie down on your back and raise first one foot and then the other
without bending the knee, two counts--up 1--down 2.
16. Raise both feet without bending knees and touch the floor over your
head (fig. 20). Lower slowly.
17. Raise body without bending back, and (if you can) without helping
yourself with your hand, and touch your toes with your hands, and your
knees with your forehead, without bending your knees (fig. 21).
[Illustration: SETTING-UP EXERCISES (Figs. 1-7)]
[Illustration: SETTING-UP EXERCISES (Figs. 8-21)]