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+*** START OF THE PROJECT GUTENBERG EBOOK 75870 ***
+
+
+
+
+
+  TRANSCRIBER’S NOTE
+
+  Italic text is denoted by _underscores_.
+
+  Some minor changes to the text are noted at the end of the book.
+
+
+
+
+                       LITTLE BLUE BOOK NO. 1435
+                      Edited by E. Haldeman-Julius
+
+                          Constipation and Its
+                         Correction by Exercise
+
+                              C. O. Benson
+
+                   (Instructor of Physical Education,
+                         Washington University,
+                            St. Louis, Mo.)
+
+
+                      HALDEMAN-JULIUS PUBLICATIONS
+                             GIRARD, KANSAS
+
+
+
+
+                            Copyright, 1929,
+                        Haldeman-Julius Company
+
+
+                PRINTED IN THE UNITED STATES OF AMERICA
+
+
+
+
+                               CONTENTS
+
+
+                                                                    Page
+
+  Causes of Constipation                                               7
+
+  Exercises for the Prevention and Correction
+  of Constipation                                                     20
+
+
+
+
+              CONSTIPATION AND ITS CORRECTION BY EXERCISE
+
+
+Constipation or dyskinesia is one of the important influences in making
+people old before their time. The breaking down of the faculties and
+functions supposed to be due to old age is in reality due to the
+accumulation of waste and bacteria in the intestines. A habit of life
+which keeps the bowels clean will set “old age” back to the time when
+men will enjoy perfect health to the utmost limit of a normal span of
+years (at the present time the normal span is fifty-eight years).
+
+There are many people who think they are quite normal, though they
+never had a regular daily movement of the bowels without the aid of
+laxatives in years. Yet, these same persons will not let the gasoline
+line on their automobile stay clogged one day.
+
+The body is a very delicate organism and it must be taken care of in
+a thoughtful fashion. A poisoned night is spent if a day is missed
+without a bowel movement, for the body cannot carry waste a great
+length of time without serious injury to it. Under a normal life the
+bowels should move at least once a day without artificial aid.
+
+
+_Results of Constipation_
+
+When food remains too long in the body it decays, putrefies, and
+develops into very active poisons. With this decaying comes a
+depressing feeling caused by these wastes being absorbed into the
+blood. Then, to make matters worse, this putrification retards the
+bowel action, thus keeping the poisons in the body. Thus, constipation
+results. Some of these poisons are not so harmful, yet others are very
+capable of infecting the body, and these enter the blood stream via
+the intestines and reach other organs where they may cause a chronic
+disease.
+
+Constipation brings many other ills besides that of poisoning and
+infecting the body. If this decay occurs too frequently, very serious
+infections may develop. Frequently diseases associated with old age,
+such as rheumatism, kidney trouble, and disturbances of the gall
+bladder are the result of a constipated condition which has run for
+years. The retained masses of putrefied food in the digestive tract
+many times displaces and distends the bowels with the ultimate result
+that it reacts on the nervous system and the circulation of the
+liver, and causes much suffering. Appendicitis is often traced to the
+continuous constipated condition.
+
+Other results of constipation can be dizziness, offensive breath,
+headache, loss of pep and vitality, bad temper, poor complexion,
+stomach disorders, skin eruptions, sleepless nights, loss of appetite,
+stupor, and piles.
+
+
+
+
+                        CAUSES OF CONSTIPATION
+
+
+_Lack of Exercise_
+
+One who leads an inactive life must expect to have a flabby body.
+Lack of exercise lowers the tone of the whole body and especially the
+abdominal viscera. This is an unhealthy way to live, for it offers no
+incentive to the stomach and intestines for the vigorous digestion of
+food. A good workout daily will stimulate and tone the intestines for
+better functioning.
+
+Unless your work involves a great deal of outdoor walking, a daily
+walk cannot be over-estimated in the treatment of constipation. Learn
+to stride along with the head and chest up, breathing deeply. Walking
+in this fashion will do as much good the last ten minutes as the
+first ten. This exercise will stimulate the appetite and increase the
+physical and mental tone of the body. It is a life-enriching as well
+as life-purifying habit.
+
+Learn to take a few workouts in the gym every week, that is, if you are
+physically able. However, before you plan your workout have your health
+doctor plan your program and limitations and what it should include.
+
+In the back of the book will be found exercises that will aid in
+the correction of constipation. These exercises will be found very
+beneficial if used daily.
+
+
+_Improper Diet_
+
+One of the chief causes of constipation is improper diet. Correct
+feeding alone may cure constipation. Even this rule has its exception,
+for there is a form of constipation associated with proper diet. This
+brings out the point that it is essential to have a health examination
+frequently by your family doctor, for he will give you correct
+knowledge of the condition of your body immediately.
+
+Before taking up the matter of food, it must be remembered that the
+purpose of this book is to give exercises to cure constipation and not
+to plan a diet. Your doctor will give you a correct diet. However, it
+is essential that the food should be chewed until it is almost a pulp
+before swallowing. This will aid the stomach and whole digestive tract
+in assimilating the food.
+
+The spirit of happiness and cheerfulness is important when eating. It
+cannot be over-emphasized. In fact, laughter during the meal time is
+very good for the digestive tract in digesting the food. This buoyancy
+of the mind will aid a great deal in the correction of constipation. It
+is the only exercise that can be used successfully while eating. Do not
+be downcast while eating, as this will prevent normal digestion.
+
+The typical breakfast is usually orange juice, eggs, toast or rolls
+and coffee. This breakfast will satisfy hunger and supply energy, but
+it does not meet the demands of health. It is true that this breakfast
+includes the necessary nutriments, but it does not contain bulk or
+roughage, which are sometimes desirable in order to give the bowels
+something to work upon.
+
+In order to give the body foods with roughage bran may be used in
+moderation. However, bran does not agree with everyone. The indulgence
+in this food should depend upon the advice of your physician.
+
+Fruit will cure constipation quicker than any constipation remedies
+ever advertised. Oranges, orange juice, figs, dates, and prunes
+are very good for the prevention as well as the correction of
+constipation. It is a very excellent idea to have some form of fruit
+for every meal. It cannot be over-emphasized.
+
+Vegetables are an absolute necessity in everyone’s diet. Nature gives
+us food values that cannot be estimated in importance. They clean the
+interior of the body and act as a broom in the digestive tract, that
+is, if they are eaten twice a day. They are a mechanical necessity
+to the intestines. Their bulk is absolutely needed to stimulate the
+intestines to activity.
+
+Foods which contain no mechanical stimulation such as purées and
+gruel are open to objection. Pastries are very constipating due to
+the pasty element, for the secretions of the digestive tract cannot
+assimilate them. The psychic effect of a monotonous diet may cause
+poor digestion resulting in constipation. Such foods as eggs, milk,
+cheese--particularly cottage, pot smearcase and cream, white rice, tea,
+chocolate are said to be constipating because they seem to slow up the
+action of the intestinal tract.
+
+On the whole, eat foods that originally gave the human race its vigor,
+and you will get all the food values, the sunshine, and fresh air,
+which that food has absorbed during the days of its growth.
+
+
+_Laxatives_
+
+Laxatives do not cure constipation. They may serve to make it chronic.
+Yet one fourth of the people use them regularly. They only give
+artificial stimulation to the bowel movements. Every laxative, no
+matter how innocent in itself, is a habit forming drug for the bowels.
+They lash the bowel into action once or twice or a few times. After
+that the bowels will refuse to work without a laxative administered.
+The dose becomes larger and larger until heroic doses are consumed. NO
+LAXATIVE OR ANY FORM OF BOWEL WASHING SHOULD BE TAKEN UNLESS ADVISED BY
+A PHYSICIAN.
+
+
+_Posture_
+
+Poor posture ranks on a par with lack of exercise and improper diet in
+the cause of constipation. Poor posture aids in the slipping of the
+abdominal organs out of their respective places, resulting in a tangled
+mass which will act as an interference on the normal bowel action. As
+a general rule, poor posture hinders deep breathing. Thus, there is no
+compressing movement upon the organs of the abdominal regions, such as
+is found in a normal upright person. Deep, vigorous breathing is an aid
+to a normal bowel movement. Good posture is an absolute necessity for
+the freedom of the bowel acting.
+
+
+_During Defecation_
+
+Faulty posture during defecation causes insufficient emptying or
+difficulty in moving the bowels at all. Many closet seats are too high.
+The proper altitude is one that brings the knees a little higher than
+the posterior.
+
+A high closet seat can be remedied by using a footstool to support the
+feet, thus bringing the body into proper posture.
+
+
+_Hurried Defecation_
+
+A normal defecation ordinarily takes about two to three minutes, but
+owing to the abuse of resisting the call, ordinary defecation is not
+always secured in the normal time. Thus residue is left in the large
+intestine. This offers difficulty when a call comes some later hour,
+for the residue becomes hard and dry. This residue in the colon results
+in the condition known as
+
+
+_Irregularity in Answering Call_
+
+Irregularity in answering nature’s call causes irregularity of bowel
+action. Nature’s call means that enough waste is in the colon to cause
+automatic processes to set in action the bowel movement.
+
+If for any reason the bowels are not permitted to move at once, the
+call usually disappears in a few minutes and may not reappear for some
+time. Thus, the wastes lie in the colon with the water in them being
+absorbed by the intestine, causing the wastes to become dry. Due to
+these wastes remaining in the intestine distention is produced in
+the colon and defecation may become difficult or impossible without
+mechanical aid.
+
+The water of the waste which is absorbed into the blood stream affects
+the body, causing lower vitality and fatigue affecting the nerves.
+
+
+_Treatment_
+
+Hygiene is an important factor in restoring the body to a condition
+of health. The various abuses of the body that make for constipation
+should be corrected. General habits, and especially that of neglecting
+nature’s call, should be corrected. Without good hygiene the treatment
+of constipation cannot be successful.
+
+
+_Proper Diet_
+
+See your doctor and have him make out a proper diet. However, the diet
+should contain a sufficient amount of roughage, such as vegetables,
+fruits, and bran. Milk should be used for its vitamin qualities and
+nourishment.
+
+
+_Rules for Proper Eating_
+
+1. Do not eat too much.
+
+2. Do not study your food while eating.
+
+3. Enjoy what you eat.
+
+4. Chew your food until it swallows itself.
+
+5. Eat regularly.
+
+6. Do not eat when tired.
+
+7. Take a brisk short walk after eating, as this is an aid to the
+digestive processes.
+
+
+_Laxatives and Enemas_
+
+These should be used only upon the consent of your doctor. They do not
+cure, and if possible should be avoided.
+
+
+_Mental Attitude_
+
+Patience is necessary, and the feeling “I can’t” should be changed to
+“I will.” This feeling can do more than drugs. Do not hurry defecation.
+
+
+_Regularity_
+
+Visit the toilet at least once a day--not to read but to move the
+bowels. Aim to establish a habit by visiting the toilet the same time
+every day.
+
+
+_Use of Water_
+
+Most people drink too little water. Six glasses of water a day is the
+minimum and eight are better. Even more should be taken in hot weather.
+Avoid ice water, for it chills the stomach. If ice water is the only
+water available, sip it slowly.
+
+Water should be taken freely between meals. A glass at each meal will
+help digestion, and there is nothing that so helps the bowels as a
+glass or two of water before retiring.
+
+
+_Bathing_
+
+After taking the exercises described in the back of the book a bath
+should be taken. Take a shower or tub bath for two minutes with the
+temperature between 95° and 100° F. for cleansing purposes. This should
+be followed by a quick cold rub over the entire body. Dry with a rough
+towel until the skin glows. This should be followed by a cold wet towel
+rubbed on the abdomen for a few minutes until it attains a reddish
+glow. Then dry the body thoroughly, dress quickly, and you will have a
+keen appetite for the morning meal.
+
+
+_Exercises_
+
+The effectiveness of certain exercises in overcoming constipation has
+been scientifically proved. Diet alone will not cure constipation. Diet
+and exercise should be used together, and the victim of constipation
+should not neglect either. Suitable diet and proper exercises can
+usually be relied upon to cure the most obstinate case of constipation.
+They will very frequently banish that tired feeling and make one tingle
+with energy and vitality.
+
+Every one needs exercise other than his work, for work tires the same
+old muscles and the same old back day after day, while it neglects the
+vital muscles around the waist. Work wearies, while exercise refreshes.
+Exercise builds up the muscular system and makes work easier. Exercise
+may be harmful if too vigorous, and if the patient is not accustomed
+to it. These exercises as described below should be indulged in mildly
+at first, and as the body becomes accustomed to exercise increase the
+dosage.
+
+Monotony in doing the same old exercise cannot be condemned too
+vigorously. It is better to spread the dosage of work around the
+different parts of the body rather than to concentrate too vigorously
+on the muscles of the waist. The continuous repetition of certain
+movements results in fatigue, which causes atonic conditions about the
+parts involved.
+
+Regular exercises in the open air and getting the abdominal muscles
+and organs in first rate condition is the first step in securing
+longevity of life and renewed vitality. This will increase the appetite
+and strengthen the voluntary muscles of defecation. Vigorous exercise
+diverts the thoughts from business and household cares and relieves
+an important factor in constipation. Hill climbing, walking, running,
+horseback riding, and all forms of games are the best forms of exercise
+for the cure of constipation. It so happens in many cases that the
+individual is not physically fit for such activities, and then the
+following exercises cannot be used to advantage until the patient is
+able to participate in recreative exercises and games.
+
+In the following exercises that of raising both legs to a right angle
+from the lying position is purposely omitted because of the severe
+action on the abdomen and the paralyzing effect on the sensitive
+nervous systems of that region. Often an exaggerated condition of
+constipation comes from this type of exercise.
+
+In the following exercises it must be remembered that good posture is
+necessary for the proper effect on the vital organs.
+
+
+      EXERCISES FOR THE PREVENTION AND CORRECTION OF CONSTIPATION
+
+
+EXERCISE 1
+
+_Position_: Lying on back on floor, hands on sides, legs straight.
+
+_Action_: Arch the body upward, forming a bridge with the weight
+resting on the heels and shoulders.
+
+_Remarks_: This is an excellent exercise before retiring. It can be
+done ten to twenty times without fatigue.
+
+
+EXERCISE 2
+
+_Position_: Feet apart, arms side shoulder level.
+
+_Action_: Twist the body to the right side, bend slightly forward,
+keeping the knees straight and touch the right foot with the left hand,
+the right arm being stretched straight up over the body toward the
+ceiling. Exhale and draw abdomen well in. Repeat exercise twisting the
+body to the left side and touching left foot with right hand.
+
+
+EXERCISE 3
+
+_Position_: Lying on back on floor, hands by sides, legs straight with
+the weight of from two to four pounds on the abdomen.
+
+_Action_: Breathe slowly and deeply. The abdomen should rise and fall
+rhythmically as you breathe.
+
+
+EXERCISE 4
+
+_Position_: Body erect and on toes.
+
+_Action_: Full knee bend, extend arms forward. Exhale and draw abdomen
+in. Rise to normal position, keeping abdomen in. Raise the chest and
+then inhale.
+
+
+EXERCISE 5
+
+_Position_: Feet apart, arms side shoulder level. Twist the body to the
+right side, lean slightly over the right knee; inhale. Return to normal
+position, then repeat to the left side.
+
+_Remarks_: All twisting is done above the hips.
+
+
+EXERCISE 6
+
+_Position_: Stand erect with chest up, chin in.
+
+_Action_: Bend or sway from side to side, moving from the hips only.
+
+_Remarks_: The arms should wave loosely like the branches of a tree.
+
+
+EXERCISE 7
+
+_Position_: Lying on back on floor, hands by sides, legs straight.
+
+_Action_: Draw the right knee to the chest and exhale. As the right
+knee is returned to its normal position the left knee is drawn to the
+chest.
+
+_Remarks_: A variation of this exercise for those whose abdominal
+muscles are weak, the knee may be lifted to the chest and compressed to
+it by both arms being wrapped around it.
+
+
+EXERCISE 8
+
+_Position_: Lying on back with the body well relaxed.
+
+_Action_: Expand the chest, pulling it well up and letting the abdomen
+become hollow. Count six. Then make the chest small, pushing down and
+making the abdomen large and count two.
+
+_Remarks_: Do this three to five times without breathing; then take
+several slow, long breaths. Repeat this exercise from fifteen to twenty
+times. A variation of this exercise may be done by getting down on all
+fours like a cat, and doing this exercise.
+
+
+EXERCISE 9
+
+_Position_: Stand erect with hands resting on hips.
+
+_Action_: Raise the right knee until it is at right angles with the
+body, with the toes pointing towards the floor. Extend the foot
+forward until knee is straight and stretch. Return leg to normal
+position and repeat with the left leg.
+
+
+EXERCISE 10
+
+_Position_: Stand erect with hands resting on hips.
+
+_Action_: Stationary run, with high knee action, that is, bring your
+knees up well in front of you and land on the balls of the feet.
+
+
+EXERCISE 11
+
+_Position_: Same as Exercise 10.
+
+_Action_: Draw the right knee to the chest and squeeze with both arms.
+Raise on toe of the left foot. Replace the right leg and continue
+exercise by repeating with the left leg.
+
+_Remarks_: An alternate compression and stretching movement is given
+the abdominal organs.
+
+
+EXERCISE 12
+
+_Position_: Stand erect with fingers interlaced behind the neck.
+
+_Action_: Draw the abdomen in; lift the chest and look straight up
+towards the ceiling directly above you. Turn your head slowly to the
+right and then to the left.
+
+_Remarks_: Do this exercise about six times. This is a very good
+exercise before taking the morning shower or bath.
+
+
+EXERCISE 13
+
+_Position_: Stand erect with the hands above the head.
+
+_Action_: Bend body forward and touch toes with the hands. Exhale and
+draw in the abdomen. Return to the normal position and inhale.
+
+
+EXERCISE 14
+
+_Position_: Lying on back with the hands tightly closed on the
+shoulders.
+
+_Action_: Lift the chest and take a deep breath. Put your head back;
+then bend the body to the right. Stretch the left arm forward and the
+right sideward. Stretch vigorously. Exhale and return to the normal
+position. Repeat to the left side.
+
+_Remarks_: This is an excellent first exercise in the morning workout.
+It can be done while lying in bed. Yawn, stretch, and grunt as much as
+you wish for the circulation is stimulated.
+
+
+EXERCISE 15
+
+_Position_: Sitting on chair directly below the chandelier or light
+fixture.
+
+_Action_: Keeping head directly underneath chandelier, make a circle
+with the abdomen from right to left, or from left to right. Crumple
+down, then straighten up and you are making your circle.
+
+_Remarks_: Do this ten to twenty times. It is one of the best exercises
+for the cure and prevention of constipation. It may take some time
+before one can make the circle in a real circular fashion.
+
+
+EXERCISE 16
+
+_Position_: Feet together, standing with the hands above the head.
+
+_Action_: Twist the body to the left side. Place the left hand on the
+hip, and with the body in that twisted position, touch the outside of
+the left heel with the right hand and exhale. Return to normal position
+and repeat to the right side.
+
+_Remarks_: Knees should be straight during the entire exercise. It may
+be impossible to touch the heel, but stretch down as far as possible.
+In returning to the normal erect position, bring the hand out and up.
+
+
+EXERCISE 17
+
+_Position_: Lie on the back in form of a cross with arms extended.
+
+_Action_: Carry right foot up to the left until it touches the left
+hand. Repeat, using left foot touching right hand.
+
+_Remarks_: A difficult variation of this exercise may be done by doing
+the exercise in a standing position.
+
+
+EXERCISE 18
+
+_Position_: Lying on back with arms above head on floor keeping knees
+straight.
+
+_Action_: Assume a sitting position and touch toes with hands; exhale.
+Return to sitting position, keeping abdomen in; then slowly return to
+the normal position. Stretch and then inhale deeply.
+
+
+EXERCISE 19
+
+_Position_: Body erect, hands on hips, feet apart with knees straight.
+
+_Action_: Bend to right, then to left.
+
+_Remarks_: Do not bend too far backwards. Repeat this exercise about a
+dozen times.
+
+
+EXERCISE 20
+
+_Position_: Body erect, chest up, feet apart.
+
+_Action_: Turn head and shoulders to right as far as possible. Then
+swing arms, head and shoulders in the opposite direction.
+
+_Remarks_: Waist muscles should be as lax and lifeless as possible. Let
+them twine around the body as if tied to the body with strings. This
+should be a daily exercise and can be used by people of all ages. It is
+very beneficial.
+
+
+EXERCISE 21
+
+_Position_: Stand erect with hands on hips.
+
+_Action_: Bend right and reach towards floor or ground. Reverse
+movement to left.
+
+_Remarks_: In reaching towards floor bring the hand only to the knee
+at first and then with each successive stretch bend a little lower
+until ground is reached. This exercise is very helpful in preventing or
+curing constipation and torpid liver.
+
+
+EXERCISE 22
+
+_Position_: Stand erect, hands on hips, feet apart.
+
+_Action_: Swing hips as far to right as possible then to left. Keep
+head as nearly as possible in starting position.
+
+_Remarks_: Hold hips a second or two in each position: _i. e._, right
+or left.
+
+
+EXERCISE 23
+
+_Position_: Body erect, hands on hips.
+
+_Action_: Bend forward very slowly, hinging only at hips, while keeping
+back straight and face to front. Bend low enough so that back is
+parallel to floor. Return to normal position slowly.
+
+_Remarks_: You will not like this exercise at first, but it is a very
+helpful exercise. Repeat exercise three to five times.
+
+
+EXERCISE 24
+
+_Position_: Stand erect with hands high above the head.
+
+_Action_: Bend to right and bring hands to floor near the right foot,
+going down slowly. Reverse movement and swing hands directly over head
+and down to floor near left foot.
+
+_Remarks_: Repeat in each direction four or five times. Combine deep
+breathing with this exercise; exhale as you bend in one direction and
+inhale as you reverse movement.
+
+
+EXERCISE 25
+
+_Position_: Stand erect with hands on hips, feet together.
+
+_Action_: Bend forward until back and legs are at right angles. Turn
+right by pivoting at waist and swing head and shoulders around in
+a large circle until they have been returned to starting position.
+Reverse movement and swing around in opposite direction.
+
+_Remarks_: Keep knees straight. Do not bend too far backwards.
+This is a very strenuous but very effective waist strengthener and
+liver stimulating exercise. (Do not use until you are accustomed to
+exercising.)
+
+
+EXERCISE 26
+
+_Position_: Stand erect.
+
+_Action_: Take a full breath, hold it, reach out right and left, close
+fists tightly and tense arms. Repeat two or three times. Now take
+another deep breath and reach as far as you can with the feet while
+tensing the muscles of the legs.
+
+_Remarks_: This is an excellent exercise in beginning the morning
+workout.
+
+
+EXERCISE 27
+
+_Position_: Lying on back very lax and lifeless.
+
+_Action_: Take a full, deep breath very smoothly through the nostrils
+and at the same time expand the abdominal muscles as much as possible.
+Hold breath a few seconds, relax waist and abdominal muscles very
+slowly and then draw in and upward and exhale. Repeat five to ten times
+or oftener.
+
+_Remarks_: One of the best exercises a frail, weak person can take and
+quite as valuable for strong folk.
+
+
+EXERCISE 28
+
+_Position_: Stand erect, arms on level with shoulders.
+
+_Action_: Swing right foot around to a position two feet from left
+side of left foot thus twisting the legs. At the same time swing head
+and shoulders as far around to right as possible while keep the arms
+straight and in line with each other. Reverse and swing as far as
+possible to the left.
+
+_Remarks_: Repeat exercise eight to sixteen times. This is a good
+exercise to strengthen and make flexible a good many muscles of the
+body.
+
+
+EXERCISE 29
+
+_Position_: Stand erect, hands on hips.
+
+_Action_: Right foot raised backward, bend forward until back and legs
+are at right angles, exhale. Return to normal position. Repeat exercise
+four times to both sides.
+
+
+EXERCISE 30
+
+_Position_: Stand erect with chest up, chin in.
+
+_Action_: Expand chest and abdominal muscles suddenly while bringing
+hands up quickly above head at the same time taking a deep breath just
+as quickly as possible through the nostrils. Hold breath a few seconds
+then exhale very slowly as you lower hands to starting points. Repeat
+three to five times. Now take breath very slowly while bringing arms
+up laterally till hands meet above head. Bring arms back to sides very
+quickly and suddenly exhale completely through mouth. Repeat three to
+five times.
+
+_Remarks_: Another part can be added to the above exercise by taking a
+deep breath and counting fifty without taking more breath.
+
+The above exercises should be indulged in as you arise in the morning.
+They will give you pep and vitality that is needed to carry on a
+successful day. They will give the abdominal organs the workout that
+will prevent and correct constipation.
+
+These exercises are in reality liver regulators. You will undoubtedly
+discover after doing these exercises that you feel better in every way.
+
+It is essential to take several deep, long breaths between each
+exercise. Do not do the same exercises every morning. Pick out five and
+do them vigorously for fifteen minutes. There are enough exercises for
+six days of the week; thus you will not become tired of the monotony of
+exercises.
+
+
+
+
+  TRANSCRIBER’S NOTE
+
+  Obvious typographical errors and punctuation errors have been
+  corrected after careful comparison with other occurrences within
+  the text and consultation of external sources.
+
+  Some hyphens in words have been silently removed, some added,
+  when a predominant preference was found in the original book.
+
+  All misspellings in the text, and inconsistent or archaic usage,
+  have been retained.
+
+  Page 19. “rythmically” replaced by “rhythmically”.
+
+
+
+
+*** END OF THE PROJECT GUTENBERG EBOOK 75870 ***