The Columbian. [volume] (Bloomsburg, Pa.) 1866-1910, 1897-08-26
A SIMPLE EXERCISE,
An Effective Way TO Fiattcn shoulder
Blades.

An Effective Way TO FIattcn shoulder
Blades.
If one Is desirous of possessing A
graceful figure the shoulder blades
should receive no end OF attention.
Correct shoulder blades are us fiat
as the traditional founder. II they pro.
trude IN the least degree series of
exercises should be inaugurated, and
ten minutes devoted to athletics night
and morning, when one Is free from
heavy clothing, viii do wonders in the
way Of Improving them. Before begin
ming the exercises one must stand
properly-that Is, squarely on both feet
and during the time breathe deep and
full. II one stands before an open
window, so much the better.
For shoulder blade movement num-
Der one, hold the right arm straight up
and the left arm at right angle to
the body, and then, standing on the
tips of the toes, stretch the arms to
their greatest length, turning the hands
constantly backward and forward
Movement No. 2.-Lie fiat on the
floor, raise the arms on line with the
shoulders and rotate them as rapidly
as possible.
No. 3-l,alse both arms above the
head in perpendicular line and
stretch them slowly, aiming to reach
an impossible point. Care must be
taken not to push the head forward.
No. BEND the body forward until
| Ii attains an angle of 30 degrees, keep
ing the chest and shoulder blades in
| straight position. Repeat this bending
| back and forth many times. bringing
| the body each time back again to the
| perpendicular.
| No. 5-Lle down on the chest, keep
| the feet on the floor and raise the
| head and shoulders up as far as pos
| sible, repeating many times. Indeed,
| all these exercises to be of any value
must be repeated, but not to the length
of fatigue.
No. 6-Stand erect, with arms hang
ing down and the palms against the
body. with the muscles of the arm and
hand as tense as possible, and then
turn the arms outward, making a
strong pull with the shoulder blade
muscles: then relax slowly and bring
the arms back to the original position
| There Is no better movement than this
for strengthening the muscles in the
nelghborhood of the shoulder blades
| No. Sit erect, raise the arms
keeping the muscles well stretched
and circle up and down: TO make the
movement of more force and still fur
ther employ the shoulder blade mus
cles, practice with the palms up.
Perhaps time may fail one to &C
| through with the entire seven move
ments twice daily, AS each, to be o
any benefit, requires many repetitions
1t may be best. then, to take four exer
clses III the morning and the remaining
three at night. Furthermore, she VIII,
has the interest Of her shoulder blade
at heart always keeps the follOwin,
rules tackled away in her brain for I'm
mediate reference:
Try to push the shoulder blade
together many times during the day.
make it rule to keep the back o
+ | the neck close to the back Of the collar
3-Roll the shoulder backward an,
, downward.
4-Walk or stand with the hand
clasped behind the head and the el
bows wide apart.
5-Stand erect at short intervals dun
ing the day, head up. chin in, ches
! | out and shoulders back.
6-S;and now and again during tn
day with all the posterior parts o
S the body, so far as possible, touchin
t | vertical wall
Put the hands on the hips wit
the elbows back and the fingers fol
ward.