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diff --git a/75870-h/75870-h.htm b/75870-h/75870-h.htm new file mode 100644 index 0000000..9b2241f --- /dev/null +++ b/75870-h/75870-h.htm @@ -0,0 +1,1147 @@ +<!DOCTYPE html> +<html lang="en"> +<head> + <meta charset="UTF-8"> + <title> + Constipation and Its Correction by Exercise | Project Gutenberg + </title> + <link rel="icon" href="images/cover.jpg" type="image/x-cover"> + <style> +body { + margin-left: 10%; + margin-right: 10%; +} + +h1, +h2 { + text-align: center; /* all headings centered */ + clear: both; +} + +h2 { + font-size: 120%; + font-weight: normal; +} + +p { + text-indent: 1em; + margin-top: 0.51em; + text-align: justify; + margin-bottom: 0.49em; +} +.p4 { + margin-top: 4em; +} + +.fs250 { + font-size: 250%; +} +.fs120 { + font-size: 120%; +} +.noindent { + text-indent: 0em; +} +.corr { + text-decoration: none; + border-bottom: thin dashed blue; +} +.x-ebookmaker .corr { + text-decoration: none; + border-bottom: none; +} + +hr { + width: 33%; + margin-top: 2em; + margin-bottom: 2em; + margin-left: 33.5%; + margin-right: 33.5%; + clear: both; +} + +hr.chap { + width: 65%; + margin-left: 17.5%; + margin-right: 17.5%; +} +@media print { + hr.chap { + display: none; + visibility: hidden; + } +} + +div.chapter { + page-break-before: always; +} +h2.nobreak { + page-break-before: avoid; +} + +table { + margin-left: auto; + margin-right: auto; +} +table.autotable { + border-collapse: collapse; +} +table.autotable td { + padding: 0.25em; +} + +.tdl { + text-align: left; +} +.tdr { + text-align: right; +} + +.pagenum { + /* uncomment the next line for invisible page numbers */ + /* visibility: hidden; */ + color: #A9A9A9; + position: absolute; + left: 92%; + font-size: small; + text-align: right; + font-style: normal; + font-weight: normal; + font-variant: normal; + text-indent: 0; +} /* page numbers */ + +.center { + text-align: center; +} + +.smcap { + font-variant: small-caps; +} + +/* Transcriber's notes */ +.transnote { + background-color: #e6e6fa; + color: black; + font-size: small; + padding: 0.5em; + margin-bottom: 5em; + font-family: sans-serif, serif; +} + </style> +</head> +<body> +<div style='text-align:center'>*** START OF THE PROJECT GUTENBERG EBOOK 75870 ***</div> +<div class="transnote"> +<p>TRANSCRIBER’S NOTE</p> + +<p>Some minor changes to the text are noted at the <a href="#transnote">end of the book</a>. +</p> +</div> + + + +<table class="fs120"> +<tbody> +<tr> +<td> +LITTLE BLUE BOOK NO. +</td> +<td rowspan="2"> +<span class="fs250">1435</span> +</td> +</tr> +<tr> +<td> +Edited by E. Haldeman-Julius +</td> +</tr> +</tbody> +</table> +<br> +<h1>Constipation and Its<br> +Correction by Exercise</h1> +<p class="center noindent fs120"> +C. O. Benson</p> +<p class="center noindent"> +(Instructor of Physical Education,<br> +Washington University,<br> +St. Louis, Mo.)</p> + +<p class="p4 noindent center fs120"> +HALDEMAN-JULIUS PUBLICATIONS<br> +GIRARD, KANSAS +</p> + +<hr class="chap x-ebookmaker-drop"> + + +<div class="chapter"> +<p class="p4 center noindent"> +Copyright, 1929,<br> +Haldeman-Julius Company</p> +<p class="p4 center noindent">PRINTED IN THE UNITED STATES OF AMERICA</p> +</div> +<hr class="chap x-ebookmaker-drop"> + +<div class="chapter"> + +<h2 class="p4 nobreak" id="CONTENTS">CONTENTS</h2> +</div> + +<table class="autotable"> +<tr> +<td colspan="2" class="tdr">Page</td> +</tr> +<tr> +<td class="tdl">Causes of Constipation</td> +<td class="tdr"><a href="#CAUSES_OF_CONSTIPATION">7</a></td> +</tr> +<tr> +<td class="tdl">Exercises for the Prevention and Correction of Constipation</td> +<td class="tdr"><a href="#EXERCISES">20</a></td> +</tr> +</table> + +<hr class="chap x-ebookmaker-drop"> + +<div class="chapter"></div> +<p><span class="pagenum" id="Page_5">[Pg 5]</span></p> + +<div class="p4 center fs120">CONSTIPATION AND ITS CORRECTION +BY EXERCISE</div> + +<p>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).</p> + +<p>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.</p> + +<p>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<span class="pagenum" id="Page_6">[6]</span> +bowels should move at least once a day without +artificial aid.</p> + + +<p class="noindent"><i>Results of Constipation</i></p> + +<p>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.</p> + +<p>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,<span class="pagenum" id="Page_7">[7]</span> +and causes much suffering. Appendicitis is +often traced to the continuous constipated condition.</p> + +<p>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.</p> + + +<hr class="chap x-ebookmaker-drop"> + +<div class="chapter"> +<h2 class="nobreak" id="CAUSES_OF_CONSTIPATION">CAUSES OF CONSTIPATION</h2> +</div> + + +<p class="noindent"><i>Lack of Exercise</i></p> + +<p>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.</p> + +<p>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<span class="pagenum" id="Page_8">[8]</span> +tone of the body. It is a life-enriching as well +as life-purifying habit.</p> + +<p>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.</p> + +<p>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.</p> + + +<p class="noindent"><i>Improper Diet</i></p> + +<p>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.</p> + +<p>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<span class="pagenum" id="Page_9">[9]</span> +stomach and whole digestive tract in assimilating +the food.</p> + +<p>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.</p> + +<p>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.</p> + +<p>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.</p> + +<p>Fruit will cure constipation quicker than any +constipation remedies ever advertised. Oranges, +orange juice, figs, dates, and prunes are very<span class="pagenum" id="Page_10">[10]</span> +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.</p> + +<p>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.</p> + +<p>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.</p> + +<p>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,<span class="pagenum" id="Page_11">[11]</span> +which that food has absorbed during the days +of its growth.</p> + + +<p class="noindent"><i>Laxatives</i></p> + +<p>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.</p> + + +<p class="noindent"><i>Posture</i></p> + +<p>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<span class="pagenum" id="Page_12">[12]</span> +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.</p> + + +<p class="noindent"><i>During Defecation</i></p> + +<p>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.</p> + +<p>A high closet seat can be remedied by using +a footstool to support the feet, thus bringing +the body into proper posture.</p> + + +<p class="noindent"><i>Hurried Defecation</i></p> + +<p>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</p> + + +<p class="noindent"><i>Irregularity in Answering Call</i></p> + +<p>Irregularity in answering nature’s call causes<span class="pagenum" id="Page_13">[13]</span> +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.</p> + +<p>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.</p> + +<p>The water of the waste which is absorbed +into the blood stream affects the body, causing +lower vitality and fatigue affecting the nerves.</p> + + +<p class="noindent"><i>Treatment</i></p> + +<p>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.</p> + + +<p class="noindent"><i>Proper Diet</i></p> + +<p>See your doctor and have him make out a<span class="pagenum" id="Page_14">[14]</span> +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.</p> + + +<p class="noindent"><i>Rules for Proper Eating</i></p> + +<ol> +<li>Do not eat too much.</li> +<li>Do not study your food while eating.</li> +<li>Enjoy what you eat.</li> +<li>Chew your food until it swallows itself.</li> +<li>Eat regularly.</li> +<li>Do not eat when tired.</li> +<li>Take a brisk short walk after eating, as +this is an aid to the digestive processes.</li> +</ol> + +<p class="noindent"><i>Laxatives and Enemas</i></p> + +<p>These should be used only upon the consent +of your doctor. They do not cure, and if possible +should be avoided.</p> + + +<p class="noindent"><i>Mental Attitude</i></p> + +<p>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.</p> + + +<p class="noindent"><i>Regularity</i></p> + +<p>Visit the toilet at least once a day—not to +read but to move the bowels. Aim to establish<span class="pagenum" id="Page_15">[15]</span> +a habit by visiting the toilet the same time +every day.</p> + + +<p class="noindent"><i>Use of Water</i></p> + +<p>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.</p> + +<p>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.</p> + + +<p class="noindent"><i>Bathing</i></p> + +<p>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.</p> + +<p><span class="pagenum" id="Page_16">[16]</span></p> + + +<p class="noindent"><i>Exercises</i></p> + +<p>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.</p> + +<p>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.</p> + +<p>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<span class="pagenum" id="Page_17">[17]</span> +the waist. The continuous repetition of certain +movements results in fatigue, which causes +atonic conditions about the parts involved.</p> + +<p>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.</p> + +<p>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.</p> + +<p>In the following exercises it must be remembered<span class="pagenum" id="Page_18">[18]</span> +that good posture is necessary for the +proper effect on the vital organs.</p> + + +<h2 class="nobreak" id="EXERCISES">EXERCISES FOR THE PREVENTION AND +CORRECTION OF CONSTIPATION</h2> + + +<p class="noindent"><span class="smcap">Exercise 1</span></p> + +<p><i>Position</i>: Lying on back on floor, hands on +sides, legs straight.</p> + +<p><i>Action</i>: Arch the body upward, forming a +bridge with the weight resting on the heels +and shoulders.</p> + +<p><i>Remarks</i>: This is an excellent exercise before +retiring. It can be done ten to twenty +times without fatigue.</p> + + +<p class="noindent"><span class="smcap">Exercise 2</span></p> + +<p><i>Position</i>: Feet apart, arms side shoulder +level.</p> + +<p><i>Action</i>: 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.</p> + + +<p class="noindent"><span class="smcap">Exercise 3</span></p> + +<p><i>Position</i>: Lying on back on floor, hands by<span class="pagenum" id="Page_19">[19]</span> +sides, legs straight with the weight of from +two to four pounds on the abdomen.</p> + +<p><i>Action</i>: Breathe slowly and deeply. The abdomen +should rise and fall <ins id="TN_1" class="corr" title="Transcriber's Note—original text: rythmically">rhythmically</ins> as you +breathe.</p> + + +<p class="noindent"><span class="smcap">Exercise 4</span></p> + +<p><i>Position</i>: Body erect and on toes.</p> + +<p><i>Action</i>: Full knee bend, extend arms forward. +Exhale and draw abdomen in. Rise to +normal position, keeping abdomen in. Raise +the chest and then inhale.</p> + + +<p class="noindent"><span class="smcap">Exercise 5</span></p> + +<p><i>Position</i>: 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.</p> + +<p><i>Remarks</i>: All twisting is done above the +hips.</p> + + +<p class="noindent"><span class="smcap">Exercise 6</span></p> + +<p><i>Position</i>: Stand erect with chest up, chin in.</p> + +<p><i>Action</i>: Bend or sway from side to side, +moving from the hips only.</p> + +<p><i>Remarks</i>: The arms should wave loosely like +the branches of a tree.</p> + + +<p class="noindent"><span class="smcap">Exercise 7</span></p> + +<p><i>Position</i>: Lying on back on floor, hands by +sides, legs straight.</p> + +<p><span class="pagenum" id="Page_20">[20]</span></p> + +<p><i>Action</i>: 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.</p> + +<p><i>Remarks</i>: 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.</p> + + +<p class="noindent"><span class="smcap">Exercise 8</span></p> + +<p><i>Position</i>: Lying on back with the body well +relaxed.</p> + +<p><i>Action</i>: 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.</p> + +<p><i>Remarks</i>: 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.</p> + + +<p class="noindent"><span class="smcap">Exercise 9</span></p> + +<p><i>Position</i>: Stand erect with hands resting on +hips.</p> + +<p><i>Action</i>: Raise the right knee until it is at right +angles with the body, with the toes pointing towards<span class="pagenum" id="Page_21">[21]</span> +the floor. Extend the foot forward until +knee is straight and stretch. Return leg to +normal position and repeat with the left leg.</p> + + +<p class="noindent"><span class="smcap">Exercise 10</span></p> + +<p><i>Position</i>: Stand erect with hands resting on +hips.</p> + +<p><i>Action</i>: 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.</p> + + +<p class="noindent"><span class="smcap">Exercise 11</span></p> + +<p><i>Position</i>: Same as Exercise 10.</p> + +<p><i>Action</i>: 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.</p> + +<p><i>Remarks</i>: An alternate compression and +stretching movement is given the abdominal +organs.</p> + + +<p class="noindent"><span class="smcap">Exercise 12</span></p> + +<p><i>Position</i>: Stand erect with fingers interlaced +behind the neck.</p> + +<p><i>Action</i>: 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.</p> + +<p><span class="pagenum" id="Page_22">[22]</span></p> + +<p><i>Remarks</i>: Do this exercise about six times. +This is a very good exercise before taking the +morning shower or bath.</p> + + +<p class="noindent"><span class="smcap">Exercise 13</span></p> + +<p><i>Position</i>: Stand erect with the hands above +the head.</p> + +<p><i>Action</i>: Bend body forward and touch toes +with the hands. Exhale and draw in the abdomen. +Return to the normal position and inhale.</p> + + +<p class="noindent"><span class="smcap">Exercise 14</span></p> + +<p><i>Position</i>: Lying on back with the hands +tightly closed on the shoulders.</p> + +<p><i>Action</i>: 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.</p> + +<p><i>Remarks</i>: 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.</p> + + +<p class="noindent"><span class="smcap">Exercise 15</span></p> + +<p><i>Position</i>: Sitting on chair directly below the +chandelier or light fixture.</p> + +<p><span class="pagenum" id="Page_23">[23]</span></p> + +<p><i>Action</i>: 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.</p> + +<p><i>Remarks</i>: 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.</p> + + +<p class="noindent"><span class="smcap">Exercise 16</span></p> + +<p><i>Position</i>: Feet together, standing with the +hands above the head.</p> + +<p><i>Action</i>: 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.</p> + +<p><i>Remarks</i>: 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.</p> + + +<p class="noindent"><span class="smcap">Exercise 17</span></p> + +<p><i>Position</i>: Lie on the back in form of a cross +with arms extended.</p> + +<p><span class="pagenum" id="Page_24">[24]</span></p> + +<p><i>Action</i>: Carry right foot up to the left until +it touches the left hand. Repeat, using left +foot touching right hand.</p> + +<p><i>Remarks</i>: A difficult variation of this exercise +may be done by doing the exercise in a +standing position.</p> + + +<p class="noindent"><span class="smcap">Exercise 18</span></p> + +<p><i>Position</i>: Lying on back with arms above +head on floor keeping knees straight.</p> + +<p><i>Action</i>: 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.</p> + + +<p class="noindent"><span class="smcap">Exercise 19</span></p> + +<p><i>Position</i>: Body erect, hands on hips, feet +apart with knees straight.</p> + +<p><i>Action</i>: Bend to right, then to left.</p> + +<p><i>Remarks</i>: Do not bend too far backwards. +Repeat this exercise about a dozen times.</p> + + +<p class="noindent"><span class="smcap">Exercise 20</span></p> + +<p><i>Position</i>: Body erect, chest up, feet apart.</p> + +<p><i>Action</i>: Turn head and shoulders to right<span class="pagenum" id="Page_25">[25]</span> +as far as possible. Then swing arms, head and +shoulders in the opposite direction.</p> + +<p><i>Remarks</i>: 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.</p> + + +<p class="noindent"><span class="smcap">Exercise 21</span></p> + +<p><i>Position</i>: Stand erect with hands on hips.</p> + +<p><i>Action</i>: Bend right and reach towards floor +or ground. Reverse movement to left.</p> + +<p><i>Remarks</i>: 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.</p> + + +<p class="noindent"><span class="smcap">Exercise 22</span></p> + +<p><i>Position</i>: Stand erect, hands on hips, feet +apart.</p> + +<p><i>Action</i>: Swing hips as far to right as possible +then to left. Keep head as nearly as possible +in starting position.</p> + +<p><i>Remarks</i>: Hold hips a second or two in +each position: <i>i. e.</i>, right or left.</p> + +<p><span class="pagenum" id="Page_26">[26]</span></p> + + +<p class="noindent"><span class="smcap">Exercise 23</span></p> + +<p><i>Position</i>: Body erect, hands on hips.</p> + +<p><i>Action</i>: 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.</p> + +<p><i>Remarks</i>: You will not like this exercise at +first, but it is a very helpful exercise. Repeat +exercise three to five times.</p> + + +<p class="noindent"><span class="smcap">Exercise 24</span></p> + +<p><i>Position</i>: Stand erect with hands high above +the head.</p> + +<p><i>Action</i>: 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.</p> + +<p><i>Remarks</i>: 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.</p> + + +<p class="noindent"><span class="smcap">Exercise 25</span></p> + +<p><i>Position</i>: Stand erect with hands on hips, +feet together.</p> + +<p><span class="pagenum" id="Page_27">[27]</span></p> + +<p><i>Action</i>: 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.</p> + +<p><i>Remarks</i>: 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.)</p> + + +<p class="noindent"><span class="smcap">Exercise 26</span></p> + +<p><i>Position</i>: Stand erect.</p> + +<p><i>Action</i>: 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.</p> + +<p><i>Remarks</i>: This is an excellent exercise in +beginning the morning workout.</p> + + +<p class="noindent"><span class="smcap">Exercise 27</span></p> + +<p><i>Position</i>: Lying on back very lax and lifeless.</p> + +<p><i>Action</i>: Take a full, deep breath very smoothly +through the nostrils and at the same time<span class="pagenum" id="Page_28">[28]</span> +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.</p> + +<p><i>Remarks</i>: One of the best exercises a frail, +weak person can take and quite as valuable for +strong folk.</p> + + +<p class="noindent"><span class="smcap">Exercise 28</span></p> + +<p><i>Position</i>: Stand erect, arms on level with +shoulders.</p> + +<p><i>Action</i>: 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.</p> + +<p><i>Remarks</i>: Repeat exercise eight to sixteen +times. This is a good exercise to strengthen +and make flexible a good many muscles of +the body.</p> + + +<p class="noindent"><span class="smcap">Exercise 29</span></p> + +<p><i>Position</i>: Stand erect, hands on hips.</p> + +<p><i>Action</i>: Right foot raised backward, bend<span class="pagenum" id="Page_29">[29]</span> +forward until back and legs are at right angles, +exhale. Return to normal position. Repeat +exercise four times to both sides.</p> + + +<p class="noindent"><span class="smcap">Exercise 30</span></p> + +<p><i>Position</i>: Stand erect with chest up, chin in.</p> + +<p><i>Action</i>: 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.</p> + +<p><i>Remarks</i>: Another part can be added to the +above exercise by taking a deep breath and +counting fifty without taking more breath.</p> + +<p>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.</p> + +<p>These exercises are in reality liver regulators.<span class="pagenum" id="Page_30">[30]</span> +You will undoubtedly discover after +doing these exercises that you feel better in +every way.</p> + +<p>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.</p> +<hr class="chap x-ebookmaker-drop"> + + +<div class="chapter"> +<div id="transnote" class="transnote"> +<p> +TRANSCRIBER’S NOTE<br> +<br> +Obvious typographical errors and punctuation errors have been<br> +corrected after careful comparison with other occurrences within<br> +the text and consultation of external sources.<br> +<br> +Some hyphens in words have been silently removed, some added,<br> +when a predominant preference was found in the original book.<br> +<br> +All misspellings in the text, and inconsistent or archaic usage,<br> +have been retained.<br> +<br> +The table of contents has been changed to link page <a href="#Page_20">20</a> +to the "Exercises for the Prevention and Correction of Constipation" +section on page <a href="#Page_18">18</a>. +<br> +<br> +Page <a href="#TN_1">19</a>. “rythmically” <i>replaced by</i> “rhythmically”.<br> +</p> +</div> +</div> + +<div style='text-align:center'>*** END OF THE PROJECT GUTENBERG EBOOK 75870 ***</div> +</body> +</html> + diff --git a/75870-h/images/cover.jpg b/75870-h/images/cover.jpg Binary files differnew file mode 100644 index 0000000..36d6f05 --- /dev/null +++ b/75870-h/images/cover.jpg |
