The Clarksburg telegram. [volume] (Clarksburg, W. Va.) 1874-1926, 1893-09-08
HOW 10 EXERCISE
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\ Kate Campbell Hurd, II. ., Of the
Bryn Mawr school, iladelphia, says
there would be no muscular backaches Il
wehad kept ldhood' smoyementsof the
back. There are no superhuous muscles
In the human body. and sooner or later
those which have been disused to degen-
eracy wiz be called into action. Then
naturally they win either fail utterly to
respond 70 the call or they viii act be-
You'd their strength and suffer for 1t.
To completely ruin the muscles Of the
back, prop them up. making your form
as unnatural as possible.
Here are simple exercises which re-
squire no apparatus:
Firstly Stand perfectly balanced,
heels together, shoulders back-not high
bead up. chin as double as possible.
(g Hands ON hips, fingers forward. Take
q long breath as slowly as possible and
as slowly exhale with mouth shut. Re
peat 10 times.
Secondly Same position. Heels to-
gether, toes turned out, hips firm. (g Bend
head and back slowly backward, keep
ing eyes on the ceiling and arching
back we'll and taking deep inspiration.
90 Bend forward, still looking at ceiling,
shoulders well back. Repeat 10 times.
Third Rotate the head slowly. Bend
the head to right and left. Do livery
slowly and forcibly.
Fourth-Arms upward-stretch, keep
ing them close to the ears. Forward,
downward bend until your finger tips
touch the floor; upward, backward bend,
always keeping your head between your
arms. Repeat five times.
Fifth Position, the fingers touching
shoulders Of same side shoulders well
back. Now forcibly extend your arms
upward three times, outward three times;
forward three times, out and downward.
This is like one Of the old dumbbell ex-
ercises, but you do not need dumbbells
II You will do the movements with life.
Sixth-Lie fiat on your back on the
floor and take long deep inspirations,
first making sure that the windows are
open and that you are breathing pure air.
And Of course you are not exercising in
your corsets. Now with feet well ex.
tended and hips firm try to get up with.
out using your arms.
Seventh-Lie face down on the floor
with your hips firm and see how far you
can raise your head and trunk.
Eighth-March up and down the room,
extending your arms upward at every
fourth step, keeping regular martial
time. ~
Ninth-After o week OF two You will
be ready for more violent exercises. Lie
down, face down, hands on the floor just
under your shoulders. Raise yourbody
on your toes and arms. keeping your
knees and back perfectly straight. Lower
your back to the floor very slowly. Re
peat three times.
Tenth-H you have doorway appa-
ratus, fasten your vaulting bar at the
height Of your waist line. Stand with
your right side to the bar-a stair rail
viii answer for o bar-extend your arms
upward and bend your body to the right
against the bar for support. Do the
same to the left. Finally finish your. ex-
sercises with breathing. Rub your
back with strong cold brine and at times
Alternate with very hot water. Take a
glass Of warm milk or hot water, go to
bed and ten chances to one youwill sleep
the entire night without q dream, while
your freshly awakened blood win hurry
to rebuild broken down tissues and re
move the waste matter Of the day.