The record-union., 1893-02-20
TAKING EXERCISE.
How to Set the Blood Coursing
Freely.

Every Muscle in the Body Can be
Exercised by Using a Simple
Walking Stick.
When this man or that goes to the
physician for medicine to cure some i'm
aginary trouble, nine times out of ten, if
1t is the family physician, he is advised to
take exercise. The complainant invari-
ably answers that he can not find time.
his business will not permit him to go to
the gymnasium or to run or take big
walks. All this is not necessary. Enough
exercise can be taken before retiring at
night and after rising in the morning to
Keep II an or woman in good health, if
not in what the athletes term good condi-
ton. Few people are aware Of this fact
and suffer from Indigestion and other
diseases, of which five minutes given
each morning to exercise would cure
them. All that is needed is to take the
properly selected exercise, that will call
the principal muscles into play and set
the blood coursing freely TO the extrem-
tiles, to stimulate the action of the heart,
to massage the bowels, to stir up the
liver, to strengthen the shoulders and in
crease the capacity of the lungs. And TO
DO all this nothing more is needed than a
simple walking stick.
For muscles of side and chest-for the
upper part of the arms: Grasp the cane
firmly at both ends with the hands and
hold it across the chest, letting the middle
of the cane rest on the chest just under
the chin. Drop the hands forward and
down to the full length of the arms
rapidly and return to position on the
chest, accenting the upward movements.
Continue this for thirty seconds. Hold
ing the cane as before. push the arms
straight above the head, tull length, talk
ing long, full breaths. Continue this for
thirty seconds more.
For the muscles of the sides: With the
arms at full length above the head and
the hands grasping the cane as III the
end of the last exercise, swing from side
TO side as far as possible; time, thirty
seconds.
Here pause and take two long deep
breaths of five seconds each.
To strengthen the forearm: Grasp the
cane in the middle with one hand and ex-
tend it at arms length, on Il level with
the shoulder. Then twist the cane back
and forth, like the spvkes of a wheel, for
twenty seconds. Then change hands and
repeat for twenty seconds more. This
WIZ tloO otttIiSliicl luG grip.
For abdominal and back muscles,
take the cane in hand, push it straight
above the head, then holding the arms
straight bend slowly forward bringing
the cane down until it rests against til e
shins or ankles. Keep the knees unbent.
The lower you go the better. In return
ing to the upright position lean back as
far as possible. Do this about thirty
times at first, increasing it as it becomes
easy. After the first day the muscles of
the abdomen, back and thighs will be
very sore. Three days will work all this
soreness off and the light exercise will
become a pleasure.
For strengthening the neck and
strengthening stopped shoulders: Drop
the cane and clasp both hands back Of
the top of the head. Let the elbow point
straight forward. Drop the head forward
and down so that the chin touches the
chest. Pull on the arms so as to put
tension on the neck muscles and then
push the head back of an erect position.
Throw the chest forward as the head and
shoulders go back. Continue this for
thirty seconds. If the head is thrown
back with the chin held down, we can
hardly help standing erect.
For exercising the calves of the leg
stand with the heels together and the toes
turned out, head thrown well back, with
the hands hanging at the side. Rise
slowly on the toes, then fall slowly back,
keeping the heels from touching the floor.
Then rise again. Keep this up until you
have raised yourself thirty times. This
can be increased daily. 1t will strengthen
the calves and add to their girth One
well-known athlete rises on his toes 800
times every day. He began with four
teen-inch calf, and in four months had
increased the size to fifteen inches and in
year to sixteen and quarter. For the
. h IL ND lxyna cfn Il
then go down into sitting position, ris-
ing to your full hight and then upon
your toes. Do this to start with twenty
or thirty times.
For the liver, take two more long, deep
breaths, five seconds each.
For kneading the lower part of the
bowels, stirring up the kidneys and liver
and preventing constipation, stand erect
and kick at the chest with each knee
alternately, bringing the knee up as high
and as close to the body as possible. Con-
tinue this for twenty-five seconds. This
gives practically Swedish massage to
the bowels.
Pause now and take two long full
breaths, five seconds each.
There are many who take part in SPAR
ring bouts who do not have time to train
An exercise that will give them plenty of
wind, quicknesS Oh their feet and endur-
ance can also be taken in their rooms
with the cane. Catch the cane at each
end, raise it above the head, then bring it
quickly down, leap from the floor, bring
ing the knees against the chest at the
same time, and pass the cane under and
behind. AS you light steady yourself
make the leap again and bring the cane
back in front. DO this rapidly, making
the backward and forward jumps in
quick succession. II is very violent, and
the athlete who can make twenty quick
jumps without getting winded can spar
three rounds without being distressed.
This exercises every muscle in the body
and gives good wind. There are many
other movements, but ten minutes of
these night and morning will make
man enjoy good health.