The times. (Owosso, Mich.) 1882-1897, 1893-08-25
HOW TO EXERCISE
sensible Advice to Those Who Suffer From
Backache.

fcnstDio Auy1C0 tO THOSE w NO Sun6r FEOuM
Backache.
Kate Campbell Hurd, M. D., of the
Bryn Mawr school, Philadelphia, says
there would be no muscular backaches il
we had kept childhood's movements of the
back. There are no superfuous muscles
In the human body, and sooner or later
those which have been disused to degen-
eracy will be called into action. Then
naturally they will either fail utterly to
respond to the call or they will act be-
yond their strength and suffer for it.
To completely ruin the muscles of the
back, prop them up, making your form
as unnatural as possible.
Here are simple exercises which re-
quire no apparatus:
First-Q) Stand perfectly balanced,
heels together, shoulders back-not high
head up. chin as double as possible.
(2) Hands on hips, fingers forward. Take
long breath Is 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. (2) Bend
head and back slowly backward, keep
ing eyes on the ceiling and arching
back well 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 it all very
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
if you will do the movements with life.
Sixth-I.ie 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 q week or two you will
be ready for more violent exercises. Lie
down, face down, hands on the floor just
under your shoulders. Raise your body
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-If you have u 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
will answer for 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-
ercises 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 you will sleep
the entire night without dream, while
your freshly awakened blood will hurry
to rebuild broken down tissues and re-
move the waste matter of the day.