The San Francisco call., 1903-09-06
copyright. 1903. by Anthony Barker)

~ o you remember how, when you
were a boy, you used to roll
around in the grass when you
- were taken to the country for the
summer Do you remember what your
father used to say: Let the rascal roh'
it's good for him?' And. more impor-
tant still. DO you remember how the loss
ing exhilarated you and sent you to bed
O. nights ready for healthful sleepE
II there is any business man who re-
members these things let him lose ms
rnanhood's dignity for the sake OF ms
health when he goes into the country
this summer. In the roly-poly system OF
outdoor. hot weather physical culture
Herein lies the chief value OF the roy
poly system Man scarcely ever alos tl-e
heart in its work Of lifting blood TO those
Dsrrs Of the body above it, principally
the head He is so particular about Keep
ing his head higher than his feet at all
times that he sleeps on fat pillow ana
takes special care not 10 bring ms heau
into bodily exercise any more thah ne
can help Consequently the brain Dlooo
supply IS neither varied nor stimulated
IN contradistinction 10 other portions OF
the body So the brain goes on craving
for more blood and physical exercise
which is as necessary to II as TO other
parts Of the body, and the result Is IAN
guor, stupor. headaches and other KIN
dred troubles.
Let the man who has been in his office
the year around, or who smokes too
much, or who has been living too hlgh'
start with the simplest roly-poIy exercises
and gradually work up 10 the haroer
ones. In this way he viii accustOm his
body 10 strange positions that once were
natural and easy Of accomplishment with
out any accompanying traces of dizziness
But IL he should become dizzy let him
rest and try it again, and before long no
uncomfortable feeling will be noticed.
The eXercises-fOur are described below
will soon let the man know where he
IS weak and what muscles need building
IN Let him heed the warning. center the
mind on these parts and strive earnestly
TO strengthen them against the day OF
disease. Let him not be annoyed by any
strain on those parts, for this Will be
sure sign 10 him that his efforts are hav-
ing q beneficial effect
!. Side Roling.-Lie down fat on your
back on a grass plat or the seashore.
Bend the legs. grasp the toes on the out
side in the hands and see that the feet
are touching. Pull a little in opposite dt-
rections with feet and hands, that the
arms may be well stretched. Then at
first roll from side TO side on the back
only. Figure - When YOU become more
proficient roll clear over and make
AS IN nearly all Of these exercises, the
whole Of the body is benefited. but the
parts especially looked after are the neck,
due to holding up the head: the should
ers. the upper legs. the small of the back
and the region around each knee.
IL The Back Roll.-This is a difficult
but excellent exercise for a fat man, as
It speedily reduces the abdomen by con-
tracing IL in an unusual way
Lie down fat the back, with the
palms Of the hands on the ground at the
sides OF the head and with the fingers
pointing back Of the head Raise the legs
and lower part of the body over the head
until the toes touch the ground. Gig
ure p
When you become adept push against
the ground with the hands while the legs
are being carried over the head. draw the
head from between the arms and lie fat
on your stomach.
Next. push harder with the arms and
spring up 70 a standing position the mo-
nnent the toes touch the ground.
The placing Of the legs over the head
keeps the abdominal region and the or
gsns contained therein in fine trim. The
pushing is good for shoulders arms and
neck The stretching of the muscles along
the spine cures weaknesses of the back
and the enlarged supply Of blood insured
the head banishes headaches.
III. Equilibrium Exercise.-This is ex
feet in diameter a rock or a rnounC
OF earth sand.
Place the abdomen on the log and hav,
the head, knees and feet on the grount
20 begin with. Stretch the arms to the
full length clear Of the ground in from
of the head. and then bring the body II
q straight line, with the abdomen alon,
touching any earthly thing Figure 81
Later on. when this can be easily done
bend uD and backward the head. uppe
back and legs. so that the body will form
much OF a semicircle as possible. A
least make them go higher than the alb
oomen.
This vigorous exercise is especially goot
for the trunk
". The One-Arm Roll.-The one-aru
roll is quite severe for beginners bu
even the weakest can master Il with Z
little perseverance.
Lie down at full length on your sid,
and spread the legs so that both feet car
be firmly planted on the ground later on
Then assist with both hands to raise the
body one outstretched arm and hold
the other outstretched directly above the
former, so that IL will be in readiness
70 support the body in ifs turn. CFigurt
a. When the balance is complete shift
Il completely TO the other side and arm
taking care that the body does not sae
down, but presents a straight slantinE
line. Keep going over in a circle and re.
NolTe either forward or backward.