title: Rational home gymnastics for the "well" and the "sick," with health-points on walking and bicycling, and the use of water and massage,
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'V ‘jaK* ^ ^ A S ^ 4 * A A* ^9, *3tVA ,A <» "••A .<T ’ <P yJ^>.% \, ,o°\-^.>. °c ° A v fv A t °j>v » ; a-’u * ‘ # ^ » 4?^ ; ik »; 4° **. *. > RATIONAL HOME GYMNASTICS. % HAKTVIG NISSEN Rational Home Gymnastics For the “Well” and the “Sick,” with Health-points on Walking and Bicycling, and the use of Water and Massage BY HARTVIG NISSEN Director of Physical Training, Brookline Public Schools; former Acting Director of Physical Training, Boston Public Schools; Instructor in Swedish Gymnastics and Massage, at Harvard University Summer School; former Instructor of Physical Training at Johns Hopltins University and Wellesley College ; former Director of the Swedish Health Institute, Washington, D. C., etc., etc. Author of “ Swedish Movement and Massage Treatment,” “A. B. C. Swedish Educational Gymnastics,” “ Gymnastic Systems,” etc. WITH ILLUSTRATIONS OF EXERCISES FOR WOMEN CONTRIBUTED BY BARONESS ROSE POSSE, DIRECTOR OF POSSE GYMNASIUM REVISED AND ENLARGED EDITION Boston, 1903 E. H. BACON & CO. 8 Beacon Street ) 1 ) > ) > Copyright 1898 by HARTVIG NISSEN Copyright 1903 by E. H. BACON & CO. All rights reserved THE LIBRARY OF CONGRESS, Two Copies Received SEP 3 1903 C nnuncM Cntru CUSS  < PREFACE. During my twenty years’ experience in teaching gymnastics to the well, and in applying massage and medical gymnastics to the sick, I have frequently advised the use of home gymnastics. As physicians as well as laymen have often asked me to prescribe exercise for home use, it has seemed, to me at least, that there was a place 'and a need for a practical handbook of rational home gymnastics. I have seen such a number of remarkable cures from the daily use of a few suitable exercises, and I have had so many patients looked upon by both their physicians and their families as beyond recovery, who are to-day in robust health, as a result of nothing but carefully prescribed massage, and gym¬ nastics, and hygienic treatment, that it seems as if others similarly afflicted should have at least the same opportunities for effecting equally happy con¬ sequences. These, then, are my reasons for issuing this little book, in which I have set down those exercises which are daily used by me in my teaching, and VI PREFACE which have brought about the cures already referred to, together with something of what I have learned from nearly a lifetime of study and experience. That the figures should in all cases indicate exactly what I wished, the illustrations are repro¬ duced from photographs for which I myself stood. I have every reason to believe that those who will follow what I have prescribed will not consider the time ill spent. Hartvig Nissen. Boston, Sept. 1 , 1902. Harvard University, Hemenway Gymnasium. Cambridge, Mass., U. S. A. I have read with great interest Mr. Nissen’s little book on Rational Home Gymnastics and take pleasure in recommending it to others. D. A . Sargent , M.D. RATIONAL HOME GYMNASTICS vii CONTENTS CHAPTER I PAGE The “ Why ’ ’ and “ How ’ * i CHAPTER II Description of movements and their effects io The correct position ot the body io A. Arm movements 11 B. Leg movements 26 C. Trunk movements 41 D. Head movements 50 E. Compound movements 53 CHAPTER III Health points on walking and bicycling 72 CHAPTER IV The use of water and massage 75 CHAPTER V Prescription of exercises 81 A. For the well 81 B. For the sick 88 INDEX To Illustrations 98 To Text 100 Rational H ome Gymnastics Chapter I. THE “WHY” AND “HOW.” WHY WE SHALL TAKE EXERCISE Health is dependent upon and is the result of the balance of firmly adjusted physical processes and func¬ tions. It is generally admitted that judicious exercise is important and even indispensable for establishing and maintaining this balance, but practical recognition and realization of the fact does not so widely prevail. The importance of exercise becomes most readily apparent by observing persons who, from choice or controlling cir¬ cumstances, take little or no regular physical exercise, for in them we find a degree of vigor and strength much below the average. As a rule, they adopt walking as their only regular, and even irregular form of exercise, but this is very defective, in that it calls only the leg muscles into vigorous action, leaving four other great classes of muscles for the most part unused. These are the muscles of the shoulders , chesty abdomen y and back. The first serve for moving the arms, and the second for expanding the chest for respiration. And 2 RATIONAL HOME GYMNASTICS since the circulation, as well as the condition of the blood, depends upon the respiration (the blood being chemically changed, energized, and refined in its pas¬ sage through the lungs), it is apparent that the energy of the whole process of physical life is directly dependent on the power with which this function is performed. Not only by lack of exercise in general, but especially by want of motion of the arms, respiration is weakened and rendered imperfect, and as a consequence, the elastic wall of the chest is either not fully expanded and developed, or becomes abnormally contracted. The blood being, from this cause, insufficiently oxy¬ genized in the lungs, it is obvious that the conditions established are favorable to diseases of the heart and lungs, and other organs. The muscles of the abdomen, lying between the ribs and pelvis, aid, by their contractile power, in strength¬ ening the functions of the abdominal organs, such as digestion, secretion, and peristaltic action, besides co¬ operating most effectively with the thoracic muscles in the act of respiration, (and with others for producing a variety of movements). The importance of preserving the elasticity and strength of this class of muscles is, therefore, obviously great. THE “WHY” AND “HOW” 3 Digestion and respiration are among the most import¬ ant processes of the physical economy, for by the one, the blood is formed from the nutritive elements of food, and by the other it is purified and energized, to the end that it may maintain the organic renovation, which is the fundamental condition of life and health. These pro¬ cesses must, therefore, stand in vigorous and harmoni¬ ous relation to each other, and to the rest of the organism. The muscles of the back move the trunk axially, and in other directions, and by keeping it erect, co-operate with those which govern respiration; they hinder any cramp¬ ing of the stomach and other abdominal organs, whereby the latter are enabled to perform their functions as freely as possible. It is thus easy to perceive that develop¬ ment of these muscles of the trunk will not only pre¬ vent curvature or crookedness, but a train of evils of greater consequence. It is, however, a fact of still more importance that their due exercise tends directly to strengthen the spinal column, and hence, nearly all nerv¬ ous diseases, dependent upon weakness of the spine, may be avoided, besides providing the best of all protections against general debility or illness, and consequent nerv¬ ous irritability. 4 RATIONAL HOME GYMNASTICS ANY KIND OF EXERCISE will bring the blood in circulation, causes one to per¬ spire, and even bring the lungs and heart into vigorous action. But that is not exactly what we should take exercise for. If one has a pair of dumb bells, clubs, wands, chestweights, etc., he may very well use them, and in some cases they are really of great value. But he must know how to adapt them to his peculiar case. For instance, if one is troubled with constipation, it is not by the use of clubs or wands, but by more espe¬ cially trunk movements that the relief will come, or, if one is troubled with insomnia and nervousness, chest- weights and dumb bells will be of no use; here slow and suiting exercises of the head, trunk, arms, and legs are needed; or the blood rushes to the head, and some specially adapted exercises of arms and legs must be had to draw it away; or one is “round-shouldered,” his chest is Contracted, and his head and shoulders stoop forward; what is wanted, is not to lift heavy weights, but to take exercises which will straighten and strengthen the back and shoulders, and expand the chest. In the daily life the contracting muscles are used much more than the stretching muscles, consequently the blood vessels and nerves are bent, whereby they become THE “WHY” AND “HOW” 5 sluggish in their action, just as a rubber hose, when bent, does not allow the water to go through with full force. And therefore we should use a great deal of stretching exercises so as to get a full extension of all the muscles and straighten out the contracted parts. Most of the exercises in this book are free or without apparatus. But for the sake of progression and variety, the use of dumb bells, or wands, or some handy ma¬ chine, will be beneficial, provided they are judiciously used and according to the prescription given in the text. ALL CAN TAKE EXERCISE Young children, weak and old persons should execute easy movements and repeat them only a few times; ladies in delicate health should take light movements which are especially suited for them. Persons who suffer from any disease would better confer with their physician before beginning the prescribed movements. THE EXERCISES WILL ALWAYS BE BENEFICIAL as long as they do not produce over-fatigue, nor aching of the muscles; the maxim, “ If a little does good, more will do more good,” being an exploded theory. By overworking the muscles they become inelastic and stiff, being thus in part unfitted for their function, and 6 RATIONAL HOME GYMNASTICS incapable of producing those easy and graceful movements to which the body is adapted in its normal development. Besides this, we have every reason for believing that overwork lays a substantial foundation for future diseases, of which heart disease is one example. Hence, over-use of the muscles is as bad as too little use of them, and both abuses tend to produce premature old age and death. Instead of seeking to attain the grand objects of exercise by long and severe straining of the muscles, which is frequently done, it should be by a judicious selection in kind, conjoined with an equally careful limitation in degree, and in the duration of the exercise. THE EXERCISES CAN BE TAKEN ANY TIME although right after the morning bath, or before dinner or supper are preferable. Weak persons will find two hours after breakfast or dinner to be the best time. THE MANNER OF PERFORMING THE MOVEMENTS is highly important. A rational use of physical exercise does not imply excessive repetition of any movements, still less an attempt to perform all those which lie within the reach of possibility. The human organism is limited in its action, as well on the physical as the mental side, and to go beyond that is injurious. But within the lim- THE “WHY” AND “HOW” 7 itations prescribed for the movements, they should be performed with great accuracy and should be well de¬ fined, not only as to form, but also as to the energy and rapidity with which they are executed. Furthermore, they should start from a right fundamental position of the whole body. EXECUTE ALL MOVEMENTS EVENLY begin slowly, and little by little increase the force. The mind should be on the exercises, and stop at the first suspicion of fatigue. ORDINARY DRESS MAY BE WORN Still the lighter and looser the clothing, the more agreeable and beneficial will be the exercises. THE AIR IN THE ROOM in which the exercises are taken should be pure and not so warm as in an ordinary sitting room. It is most es¬ sential not to hold the breath during the movements , but to maintain a quiet, yet deep and regular respiration; breathe through the nostrils. THE GOOD EFFECTS of exercises are increased by moderate meals of pure and nutritious food, but decreased by immoderate and too rich food. Frequent and regular bathing is of great importance. 8 RATIONAL HOME GYMNASTICS Figure 1. MOVEMENTS AND EFFECTS 9 Figure 2. IO RATIONAL HOME GYMNASTICS Chapter II. DESCRIPTION OF MOVEMENTS AND THEIR EFFECTS THE CORRECT POSITION OF THE BODY. 1. The heels together, with toes turned well out. 2. Knees straight, without strain. 3. Hips even in the same plane and drawn well back, so as to keep the abdomen in. 4. The chest raised well forward and expanded. 5. The shoulders even in the same plane, drawn back without being pushed up, and without stiffness. 6. The arms hanging down to the sides in straight line from shoulders to tip of fingers, palms in towards the thigh. 7. The head raised even on the shoulders, and chin drawn well in. 8. Eyes looking straight forward. 9. The weight of the body incliried a little forward so as to rest on the balls of the feet, and not on the heels. A line from the crown of the head should fall just in front of the ear. armpit, hip, and kneecap to the instep of the foot. Figure 1, position front. Figure 2, position side. MOVEMENTS AND EFFECTS n A ARM MOVEMENTS. 1. Shoulder circling. 3 to 10 times. The shoulders are slowly moved upward, backward, downward, and forward, so as to describe a circle; the arms hanging down. Inhale when shoulders go up and backward, and ex¬ hale when they go down and forward. This strengthens the chest and shoulder muscles, expands the lungs, and relieves the work of the heart. It increases the flow of blood towards the heart, especially from the brain. Useful in chronic catarrh of the air passage, in weak heart-action, and in congestion of the brain. 2. Arm circling, (small) 5 to 1 2 times. (Figure 3.) The fully extended arms are slowly moved upward, backward, downward, and forward, so as to describe a conical figure in the air, with the apex in the shoulder- joint. Inhale and exhale as in the former exercise. (Keep the head erect and motionless, and the chest well expanded). Effects as No. 1, but stronger. 3. Single arm circling, (big) 20 to 40 times each way. (Figure 4). Raise one or both arms sideways and let them de- i2 RATIONAL HOME GYMNASTICS Figure 3. MOVEMENTS AND EFFECTS i3 Figure 4. 4 RATIONAL HOME GYMNASTICS scribe as big a circle in the air as possible, first one way, then the other. Keep the body still. This makes the shoulder-joint more flexible and lim¬ ber, strengthens it and the surrounding muscles and nerves, increases the circulation of the blood, and the action of the nerves in the arms, and draws the blood away from congested parts in the head and chest. Useful in weakness of the muscles or inaction of the nerves in and around the shoulder-joints and arms, in chronic rheumatism, or stiffness of the shoulder-joints, and in narrow chest. 4. Arm elevation forward . 7 to 10 times. (Figure 5.) The fully extended arms are quickly raised forward and upward over the head, figure 5, a, b, c. Then the arms ar t lowered slowly sideways till their fundamental position. Keep the chest well forward, head and trunk still. Inhale when arms are raised, exhale when they are lowered. It expands and elevates the chest and lungs, streng¬ thens the nerves and muscles of the shoulders, and lim¬ bers the shoulder-joints, straightens the back. Useful in narrow and weak chest, in weakness of the respiratory organs and the heart, and against stooping shoulders. MOVEMENTS AND EFFECTS 5 Figure 5. 6 RATIONAL HOME GYMNASTICS Figure 6. MOVEMENTS AND EFFECTS 17 5. Arm elevation sideways, 8 to 14 times. The stretched arms are moved slowly sideways and upward till they attain a vertical position above the head, figure 6, (a, b, c.) When horizontal (b) the arms are rotated backward so as to make the palms face each other when stretched over head (c). Without delay the arms are slowly lowered through the same plane till they resume their original position. Inhale when arms are raised, exhale when they are lowered. Broadens and elevates the chest, strengthens the muscles of the shoulders, and upper arms, and back. Especially useful as a respiratory movement. 6. Arm flinging, sideways, 10 to 16 times. The upper arms are raised horizontally, sideways, and kept well back, with the forearms sharply bent upon them in front. (Figure 7.) From this position the fore-arms are smartly and energetically thrust outward without moving the upper-arms; during this movement inhale. The fore-arms being again quietly bent forward to its former position, under exhalation. Repeat 10 to 16 times. Strengthens the nerves and muscles of the arms and back, expands and widens the chest, straightens the 18 RATIONAL HOME GYMNASTICS Figure 7. MOVEMENTS AND EFFECTS *9 Figure 8. 20 RATIONAL HOME GYMNASTICS back ” and increases the flow of blood to the arms. Useful in weakness of the lungs and heart, and against stooping shoulders. 7. Arm rotation . 6 to 1 2 times. Take position as Figure 8, now rotate, or twist, both arms in the shoulder-joints so as to bring the fore-arms horizontally forward, parallel with the floor and with each other; the right angle in the elbows is maintained, and the upper-arms kept in the same height as the shoul¬ ders, with the chest well expanded. Rotate back to first position, and repeat 6 to 1 2 times; keep the head still. This is an excellent exercise to straighten stooping and round shoulders. 8. Artn flexion and extension, forward, upward, side¬ ways and downward, 8 to 16 times. The fore-arms are slowly bent up against the upper- arms, the elbows kept close to the sides, the fingers slightly bent and pointing towards the shoulders (Figure 9). From this position the arms are quickly stretched forward (Figure 10 a), the palms of the hands facing each other, then slowly bent to the former position, and from this the arms are energetically stretched upwards to a vertical position above the head, the palms still facing MOVEMENTS AND EFFECTS 2 Figure 9. 22 RATIONAL HOME GYMNASTICS Figure 10a. MOVEMENTS AND EFFECTS 23 Figure 10b. 24 RATIONAL HOME GYMNASTICS each other (Figure io b). The arms are again bent and then stretched horizontally sideways, the palms turned downward and kept well back (Figure 6 b). Now bend the arms and stretch them sharply downward. This alternate bending and stretching to be repeated as above, the head and back to be kept upright during the move¬ ment. Strengthen the muscles and nerves of the arms and shoulders, widen the chest, limber the joints, increase the circulation of the blood, and strengthen the energy of the heart and lungs. Useful in rheumatism and stiffness of the arms; in weakness of nerves and muscles; to draw the blood away from the chest; as a means of warming to prevent taking colds; and to energize the action of the heart. 9. Alternate arm stretching , sideways. 10 to 20 times. Position as Figure 11. Stretch one arm quickly side¬ ways and bend the other at the same time, and repeat the alternate bending and stretching without moving the body or head. Useful against round shoulders and to bring the shoul¬ der blades in their right positions. MOVEMENTS AND EFFECTS 25 Figure 11. 26 RATIONAL HOME GYMNASTICS 10. Hand circling. 15 to 30 times. Keep the arm sideways, and let the hand describe a circle at the wrist, first one way 15 to 30 times, then as many times the other way. Strengthens the nerves and muscles of the fore-arms, limbers the wrists, and increases the circulation of the blood. 11. Finger stretching. 8 to 16 times. Double the fist and stretch the fingers out energeti¬ cally. Strengthens the nerves and muscles of the hand and fore-arm, limbers the finger-joints, and increases the cir¬ culation of the blood to the fingers. Both Nos. 10 and 11 are useful in cramps of fingers and arm, in rheumatism, in perspiring and cold hands, and as a special exercise for piano players. B LEG MOVEMENTS 12. Leg elevation , sideways. 3 to 8 times. With the hands placed on the hips, the thumbs be¬ hind, the other fingers in front, or by holding on to a chair or a table, raise one leg slowly up sideways, as Figure 1 2. Repeat 3 to 8 times with each leg. After some practice the arms may be raised sideways. MOVEMENTS AND EFFECTS 27 Figure 12. RATIONAL HOME GYMNASTICS Figure 13. MOVEMENTS AND EFFECTS 29 Strengthens the nerves and muscles of the thigh, hips, abdomen, and groin, and as all balancing exercises, has a general strengthening effect on the nervous system. It is also Useful in weakness of the organs of the pelvis. 13. Leg elevation, forward. 3 to 8 times. Raise the leg slowly forward as high as possible, with¬ out bending the body, then lower it slowly, and repeat 3 to 8 times; stretch the foot well. (Figure 13). 14. Knee elevation and stretching, forward. 4 to 8 times. Position as in the two former; raise the knee up so that the thigh forms a right angle with the trunk, toes pointed down, (Figure 14). Now stretch the knee so as to get the same position as in No. 13; again bend the knee, keeping the thigh perfectly still, and repeat the stretching 4 to 8 times. The body should be kept steady with the chest well forward. After some prac¬ tice the arms may be stretched overhead. These two latter exercises strengthen the stretching muscles of the leg, stretch the sciatic nerve, limber the hip and knee-joints, strengthen the abdominal muscles, and draw the blood away from the inner organs. Useful in sciatic neuralgia, in stiffness of the joints, in 3 o RATIONAL HOME GYMNASTICS Figure 14. MOVEMENTS AND EFFECTS 31 Figure 15. RATIONAL HOME GYMNASTICS Figure 16. MOVEMENTS AND EFFECTS 33 constipation, in weakness of the pelvis, and to produce an easy and graceful carriage of the body. 15. Leg elevation , backward. 4 to 8 times. a. With hands on hips, raise one leg as far as pos¬ sible backward, without bending the trunk or knees; point the toes well back and down, keep chest well for¬ ward (Figure 15). Later with hands on the neck. b. Raise leg forward, then swing it backward, then forward, and repeat this alternately forward and back¬ ward 4 to 8 times; steady yourself with one hand on a chair. Useful as the former exercises, and to draw the blood away from the head and trunk, and warm the feet. 16. Knees bend , (light). 6 to 1 5 times. Raise the heels, then bend the knees slowly to a right angle; keep them well out over the toes, and the heels together (Figure 16), then straighten knees slowly; re¬ peat bending and stretching 6 to 15 times; keep chest out and back erect. (Figure 17). 17. Knees bend (deep). 2 to 6 times. As in former exercise, but bend way down. (Figure 18), repeat 2 to 6 times. After some practice place hands on neck. Strengthen and limber the knees, and ankle joints; RATIONAL HOME GYMNASTICS Figure 17. MOVEMENTS AND EFFECTS 35 Figure 18. 36 RATIONAL HOME GYMNASTICS Figure 19. MOVEMENTS AND EFFECTS 37 strengthen the nerves and muscles of the whole limb, and the loins and abdomen; quicken the circulation of the blood, and strengthen the organs of the pelvis and the action of the intestinals. Useful in weakness of nerves and muscles of the lower limbs, in sciatica, poor digestion, hemorrhoids, weak¬ ness of the pelvis, and curvature of the spine. 18. Heel elevation. io to 30 times. a. Keep heels together, and raise them as high as possible without bending the knees or trunk (Figure 19), then sink heels lightly and raise again 10 to 30 times. b. Feet apart and hands on neck, then raise heels as (Figure 20). c. One foot in front of the other, toes well out, and body balancing evenly on both feet; raise heels without swaying forward or bending the trunk (Figure 21). Strengthen the nerves and muscles of the legs and feet (enlarge the calves) and straighten the back. Useful in weakness of the ankle and leg, cold feet, and curvature of the spine, and to strengthen the nervous system. 19. Foot circling. 10 to 20 times. Keep the leg up from the floor, then let the foot describe a circle at the ankle-joint, first one way V 38 RATIONAL HOME GYMNASTICS Figure 20. MOVEMENTS AND EFFECTS 39 Figure 21. 4 o RATIONAL HOME GYMNASTICS Figure 22. MOVEMENTS AND EFFECTS 4i 10 to 20 times, then as many times the other way. Strengthens the nerves and muscles of the leg, limbers and strengthens the ankle, and increases the flow of blood to the foot. C TRUNK MOVEMENTS 20. TrunkJiexion y forward and backward. 4 to 8 times. a. With hands on hips the trunk is slowly bent for¬ ward from the hips; the shoulders and head kept well back and the chin in; the chest should be well forward, and the knees straight. (Figure 22). Now the trunk is raised and bent slowly backward, making an even curve of the whole spine, with the chest arched well forward, the hips and legs not to be bent, (Figure 23). These exercises straighten the neck and back, and ex¬ pand and elevate the chest. They are therefore Useful in narrow and contracted chest and round shoulders, in weakness of the lungs and curvature of the spine. b. With the hands on neck, bend the trunk slowly forward and backward (Figure 24). In the forward-bent position, the trunk may be held still for a short while, and it will have a very strength¬ ening effect on the back. 42 RATIONAL HOME GYMNASTICS Figure 23. MOVEMENTS AND EFFECTS 43 Figure 24. 44 RATIONAL HOME GYMNASTICS Figure 25 a. MOVEMENTS AND EFFECTS 45 Figure 25 b. 46 RATIONAL HOME GYMNASTICS c. With the arms over head and feet apart, bend the trunk forward and downward, as far as possible, keeping the arms alongside of the ears and without bending the knees (Figures 25 a and b). This limbers, straightens, and strengthens the back and its nerves and muscles. d. With the arms over head, and one foot in front of the other, bend the trunk backward, standing evenly on both legs (Figure 26). This is an abdominal exercise. 21. Trunk flexion , sideways. 4 to 8 times. The trunk is bent alternately to the left and right, as far as possible without twisting (Figure 27). After some practice place one hand on the neck and the other on the hip, or both hands on neck, and later the arms may be kept sideways, or over head (Figure 28). 22. Trunk torsion. 5 to 10 times. The trunk is turned (rotated) round its long axis al¬ ternately to the left and right, without moving the hips. (Figure 29). 23. Kneeling trunk backward bend. 2 to 5 times. With hands on hips, kneel on both knees or on one, and bend trunk backward as (Figure 30) later with the arms over head. MOVEMENTS AND EFFECTS 47 Figure 26. 48 RATIONAL HOME GYMNASTICS Figure 27. MOVEMENTS AND EFFECTS 49 Figure 28. 50 RATIONAL HOME GYMNASTICS 24. Trunk circling. 3 to 8 times. With the hands on hips and feet apart, bend the trunk forward, then to the left side, then backward, then to the right, and forward, describing as large a circle as possible from the waist. The trunk should not be twisted, but kept square to the front throughout the whole movement, the chest well expanded, the hips, shoulders, and head steady, and the legs straight. When the circling has been done from 3 to 8 times in one direction it should be repeated as many times in the other. The effect of these trunk movements are to strengthen the muscles of the abdomen, the sides, and back, limber the back and loins, stimulate the spine and its nerves, assist the action of the liver, stomach, kidneys, and intestinals, and to increase the circulation of the blood. They are very valuable in cases of constipation, dys¬ pepsia, billiousness, lumbago, hemorrhoids, etc. D HEAD MOVEMENT 25. HeadJiexion. 4 to 8 times. a. The head is slowly bent forward, then backward; the rest of the body is kept still. b. Bend the head slowly over to the left shoulder, then to the right; keep shoulders still. MOVEMENTS AND EFFECTS 5i Figure 29. RATIONAL HOME GYMNASTICS Figure 30. MOVEMENTS AND EFFECTS 53 26. Head torsion . 5 to 10 times. The head is turned alternately to the left and right, as far as possible, without any bending of the neck, or turning of the shoulders. 27. Head circling . 3 to 8 times. The head is moved slowly around in as wide a circle as possible, with an even movement, without twisting or jerking, first 3 to 8 times one way, then as many times the other way; the shoulders and the rest of the body kept steady. These head movements strengthen the muscles of the throat and neck, assist the flow of blood to and from the brain, and sooth the nerves. Usefal in rheumatism of the neck, in congestion to the head, and insomnia. E COMPOUND MOVEMENTS 28. Charge forward . 5 to 8 times. The foot is placed straight forward, leaving a distance of three times the length of the foot between the heels, the feet kept well out. The forward knee is bent to a right angle, and over the foot (Figure 31). The body is at once advanced so that the back and rear leg, which is kept straight, are in the same plane (Figure 32). Head up; repeat 5 to 8 times with each foot. 54 RATIONAL HOME GYMNASTICS Figure 31 —Charge Forward (Forward Face Out.) MOVEMENTS AND EFFECTS 55 Figure 32 —Charge Forward (Forward Face Out.) 56 RATIONAL HOME GYMNASTICS Figure 33 —Charge Obliquely Forward (Outward Face Out.) MOVEMENTS AND EFFECTS 57 The nerves and muscles of the back and legs are straightened and strengthened, and it gives a general all- sided exercise. 29. Charge , obliquely forward. The foot is placed obliquely forward in the direction of the toes, three feet between heels, the body at cnce carried forward. The front knee bent to a right angle, while the back and rear leg are in the same plane. The chest squarely to the front. Now raise and sink the front heel 10 to 20 times without moving the rest of the body (Figure 33). Useful as the former, and with a more special effect on the musles of the legs. 30. Back stretching, 2 to 5 times. Take position as in “ Charge forward,” but with the arms over head, then bend the trunk forward, as (Fig¬ ure 34). A fine exercise to stretch the spine and stimulate the nerves. 31. Balance , knee flexion, 2 to 4 times. With arms over head, and right leg raised backward, bend the left knee to a right angle, incline the body forward to nearly horizontal; keep the head and shoul¬ ders well back (Figure 35). 58 RATIONAL HOME GYMNASTICS Figure 34 —Back Stretching. MOVEMENTS AND EFFECTS 59 Figure 35. RATIONAL HOME GYMNASTICS Figure 36. MOVEMENTS AND EFFECTS 61 This straightens and strengthens the back and steadies the nerves, and gives a good balance and grace of the body. 32. Trunk ben dingy forward, and arm flinging. With feet apart and arms bent forward, the trunk is bent forward (Figure 36). In this position the arms are alternately flung outward and bent as in No. 5. Especially useful against crooked and curved spine. 33. Chest slapping and vibration. Draw both arms well back (Figure 37), then thrust them quickly and forcibly crosswise over the chest so as to stroke it (Figure 38). Repeat 8 to 16 times, and alternate the arms to be on top of the other. Increases the circulation, and is very useful when feel¬ ing cold. 34. Chopping movement. Feet apart, arms over head, hands together, bend the body quickly forward, and fling the arms down. Re¬ peat 5 to 10 times. Strengthens the nerves and muscles of the back, arms, and abdomen, and increases the action of the organs of the pelvis. 35. Harvesting movement. Bend the trunk forward. Fling both arms forcibly 62 RATIONAL HOME GYMNASTICS Figure 37, MOVEMENTS AND EFFECTS Figure 38. 64 RATIONAL HOME GYMNASTICS Figure 39. MOVEMENTS AND EFFECTS 65 ....... Figure 40 66 RATIONAL HOME GYMNASTICS from one side to the other and twist the trunk with them. (Figures 39 and 40). Repeat 8 to 16 times. Completes the effect of the former exercise on the pelvis, increases the circulation of the blood, strengthens the nerves and muscles of the chest and back, and lim¬ bers the joints of the shoulders and the loins. 36. Body horizontal on toes and hands. Place the hands on the floor and stretch the legs backward so as to keep the whole body in one horizon¬ tal line for a few seconds; then rest by lowering the trunk to the floor, and again raise up to first position. (Figure 41). Effects a muscular contraction of the front part of the body, and especially of the abdomen and pelvis. Useful in prolapsus of the womb, vagina, or rectum, and in obesity. 37. Abdominal compression. Standing, sitting, or lying, pull or push the abdomen forcibly but slowly in and let it quickly out 4 to 6 times. Strengthens the abdominal muscles, assists the action of the stomach and bowels. 38. Leg elevation , upward. 3 to 7 times. Lying on the back, raise one leg as far up as possible, with straight knee, let it slowly down, and raise the MOVEMENTS AND EFFECTS 67 Figure 41 —Body Horizontal. 68 RATIONAL HOME GYMNASTICS other leg 3 to 7 times, each leg. After some practice raise both legs at the same time (Figure 42). Strengthens the abdominal muscles and the action of the bowels, stretches the sciatic nerve, increases the cir¬ culation in pelvis and legs. 39. Trunk elevation. The person lying on a lounge or bed with lower legs hanging down, raises his body to a sitting position. Re¬ peat 1 to 6 times. These two exercises are very useful in constipation and to reduce obesity, also in rheumatism of back and legs. 40. Thigh circling. 10 to 20 times. The person lying on his back bends one knee up to a right angle and moves it around in a circle at the hip- joint, first one way 10 to 20 times, then the other. Strengthens the nerves and muscles of the loins, groins, hips, and the abdomen, limbers the hip-joints, draws the flow of blood away from the pelvis and assists the intes¬ tines in their action. 41. Body sideways on foot and hand. Place one hand on the floor and stretch the legs side¬ ways, so as to keep the whole body in one line for a few seconds, then change over to the other side. MOVEMENTS AND EFFECTS 6g Figure 42. MOVEMENTS AND EFFECTS 7i Has a very strengthening effect on the muscles of the sides of the body. 42. Back curving. Lying face down on the floor and with hands on hips or neck, bend the trunk as far backward as possible. (Figure 43). Is of great strengthening effect on the muscles of ‘■he back, and very useful in curvature of the some. RATIONAL HOME GYMNASTICS Chapter III HEALTH POINTS ON WALKING AND BICYCLING As already said: many persons adopt walking as their only means of exercise, and although it is rather one¬ sided, it certainly should not be given up altogether. In connection with regular practice at the home, a good brisk walk in open air is most beneficial, but the walk should not be for the sake of business, — it should be taken as a walk for the sake of the health, and away from the city; the length and quickness of the steps should be varied as much as possible, and an occasional running followed with a slow walk on tip-toes ought to be practiced wherever it can be done. The now so commonly used bicycle will surely prove of great advantage as a health agent. Here come into play not only the muscles of the legs, but also of the back, and to some extent of the chest and abdomen; and the lungs and heart as well as the nerves are forced to great activity. But there is great danger of over¬ doing this so highly favored sport, and especially are the lively American people apt to get excited and strain WALKING AND BICYCLING 73 themselves when they are out in good company cycling rapidly through the beautiful country roads. During excitement fatigue is not felt, but the danger is there just the same, and if such a course of over-exertion is persisted in, the inevitable result of nervous prostration or generally breaking down will follow. Another dan¬ ger is that arising from suddenly cooling off when in a state of perspiration, and also from indulging at such times in too free use of ice cold water. Many persons have been ruined in health for life by so doing. Still another source of danger for the bicycler is the bad and constrained position frequently taken by men and boys who are trying for speed. This doubled-up position — “ see that hump ”? — is not only outrageously awkward on the part of the rider, but it seriously affects the proper functions of the body. Instead of giving strength to the lungs and heart as bicycling ought to do, this can not but weaken those organs to a fearful degree, and those who indulge in it will either die early from con¬ sumption or heart failure, or be a burden to themselves and others on account of their exceedingly weak condition. As a rule, racing of any kind is not good for the health; it cannot but overtax not only the muscles, but the nerves, heart and lungs; the best proof of which is 74 RATIONAL HOME GYMNASTICS that the professional athletes and sportsmen never live to old age. Gymnastics and all sorts of sports should be practised for the sake of the health and pleasure it gives, and if a good position with a well-expanded chest is main¬ tained, great benefit will be received therefrom. But if this rule is overlooked, such practice is not likely to have any good results. In the house the following exercises may be taken: 43. Double quick-step , by alternately and quickly raising the feet either back¬ ward or forward, with the weight of the body on the toes. The exercise may begin in walking-time, and gradually increase in rapidity till it attains the quickness of running. 44. Alternate knee elevation , quick. 20 to 40 times. The knees are alternately raised as in Figure 14, as quickly as possible, without too great exertion. Thus the weight of the body is thrown now on one foot, now on the other. 45. Tip-toe walk. ■ Walk slowly forward when the heels are raised as high up as possible. WATER AND MASSAGE 75 Chapter IV THE USE OF WATER AND MASSAGE MASSAGE The word massage means kneading, but is now gener¬ ally used to describe the handling and manipulating of the flesh, as in friction, stroking, kneading, percussing, etc. Many devices have been invented for saving the manipulator’s strength, but no better results can be ob¬ tained than with the practiced hand, which surpasses even the best instruments. Whenever possible, massage should be applied to the bare skin, and when necessary to knead or stroke pretty hard, it will be better to use vaseline or some other kind of ointment so as not to raise the skin. Although massage requires a skilful hand and a well- trained specialist to be beneficial, there are cases where one can apply massage to himself, or where a friend may be able to render good service, especially when success depends on the massage being applied at once. In such cases some points shall here be given: As a rule, massage is given towards the heart, viz. : from the fingers to the shoulder, from the foot to the hip; the back should be manipulated downwards and 76 RATIONAL HOME GYMNASTICS from the spine to the sides; in cases of very weak and irritable nerves the massage will be of more soothing effect if given away from the heart, or dovyn the arms and legs. 46. Friction is done with the whole hand, grasping around the arm or leg, and rubbing straight down, or by placing the hands on the back at the shoulders, and making long and even strokes down to the end of the back; or from the middle of the forehead towards the temples, backward and down the neck. These have a very soothing and quieting effect on the nerves. 47. Stroking is performed towards the heart either with the whole hand grasping around the limb, or the fingers, especially the thumb, pressing deep on the parts when stroking upward. 48. Kneading consists of picking up each group of muscles with one hand, and, when releasing the grasp, making an upward pressure with the other hand. 49. Circular kneading are rubbings most frequently made with the cushion of the thumb or the middle three fingers, which are moved in small circles with consider¬ able pressure and followed with stroking. These kneadings and strokings loosen and promote WATER AND MASSAGE 77 the absorption of lymph, exudations, etc., and effect the solution and removal of adhesions. What the nature would need weeks to absorb can be re¬ moved in a few days by well-performed kneading and stroking. 50. Muscle rolling. Grasping the limb with the palm of both hands and making a quick, alternate pushing and pulling motion, and gradually gliding downward from the shoulder or hip; the muscles of the limb will be rolled against each other, whereby the circulation of the blood is very much increased. 5 1. Percussion is performed with the edge of the ex¬ tended fingers, which are kept loose, and with quick motion of the wrist-joint the fingers are flung across the muscles. This has a very stimulating effect on the nerves. ABDOMINAL MASSAGE 52. Stomach Friction. Recline back on a chair and rest the feet on another chair with the knees bent. Fric¬ tion is made with both hands all over the abdomen, from the middle and out to the sides several times, followed with an upward stroke with the one hand on the right side from the groin to the ribs, then over to the left side, and down to the groin on the left side. Useful in indigestion, dyspepsia, constipation. 78 RATIONAL HOME GYMNASTICS 53. Stomach Kneading. With the slightly-bent knuckles of the fingers, an alternate pressure is made with both hands all over the abdomen several times. Then kneading and rolling of the flesh and muscle is made in a circle from the right upward, over to the left and downward. Especially useful in constipation. 54. Bowel Vibration. Either standing bent a little for¬ ward or reclining, put both hands on the abdomen, and by a rapid pushing and pulling motion of the hands an effective vibration is applied to the whole bowel. Re¬ peated three to six times. Useful in constipation, indigestion and hemorrhoids. Neither of these manipulations must produce any pain or disagreeable feeling. THROAT MASSAGE has proved itself of such value in cases of sore throaty tonsilitis and catarrh of throat and nose y and against rush¬ ing of the blood to the head, that it ought to be a com¬ mon remedy in every family. If mothers would apply this method as soon as the children complain of any soreness or pain in the throat or ears, or they are troubled with catarrh, much suffering would be spared the little ones, and many a wakeful night and big doctor and druggist bills be spared the parents. WATER AND MASSAGE 79 In applying throat massage, put your hands with the palms upon the side of the patient’s neck so as to let the edge of your right little finger come just under the left ear, and the edge of your left little finger under the right ear of the patient; now make a stroke down toward the chest and shoulder at the same time, turning your hands with the palm full against the throat and neck, and con¬ tinue the stroke down to the chest. Keep this up for 5 to io minutes. If one has to apply the massage on one’s self, use the hands alternately with the right thumb on the right side and the other fingers on the left side of the throat (the left thumb on the left, and other fingers on the right side) and stroke down towards the chest. This massage ought to be applied from two to four times in a day. WATER is a great health agent, but even that can do harm when inju¬ diciously used. The common habit of drinking three or four glasses of ice cold water morning and night, and whenever one feels warm or thirsty, is not healthy; it is an over-doing of a good thing. Ice cold water, as a rule, is not healthy; it should not be colder than 45 to 55 degrees, and a few swallows at the time will accomplish much more good than several glasses, which will only produce flabby fat. 8o RATIONAL HOME GYMNASTICS For those suffering from indigestion or constipation, a cup of hot water before breakfast will be of great value. 