The San Francisco call. [volume] (San Francisco [Calif.]) 1895-1913, 1904-08-28

take eight steps at your ordinary gait
while initiating the lungs but once, and
empty them at the same rate, and
keep 1t up for ten minutes, you need
never have any fear of being bothered
with lung trouble in any shape or
form, for your chest expansion will
not only be good, but you will have
acquired the habit Of deep breathing
and unconsctously your figure will be
more erect and you will be Infinitely
better to look upon from a physician
standpoint.
Women seldom ever exercise enough
In any way. Housework, mind you, is
not physical culture. 1t is frequently
a hopeless grind, and il 1t is not too
heavy is good enough IN it's own way.
but do not confuse the two Even in
walking the majority of women are
sadly out Of training. Instead Of TAX
ing CAB or a car to travel half a
dozen blocks, they should learn the
PHYSICAL strain Of standing, but unfOr-
tunately their physical strength is so
poorly developed that they are actually
unit to perform this simple feat, and
instead OF doing 1T simply and easily
they call in their nervous vitality to
help them out and the result is nervous
prostration or something like 1t.
Walking worthy of its name is fine
exercise, but to be worthy it must be
with erect trunk. chin up, slightly
drawn in, shoulders squared, drinking
the fresh air into the expanded chest
as one would drink cool water in sum
mer. The steps should be short and
sharp the foot leaving the ground with
an emphatic push. Such walking is
fine exercise. taken. of course, in the
open air and sunshine.
Women should cultivate, in fact all
exercises that give Suppleness to their
bodies, for there can be no grace with
out suppleness, as it is really the charm
OF carriage which distinguishes one
woman from another.
The exercises in to-day's paper are
for the development of the arms, Shout
ders and chest, and while they are very
simple, so simple in fact, that children
ana lnValidS may take them with all
safety, they are most excellent ones,
for they are far reaching and lasting
as we'll
In the first place there is a decided
position that you must assume or else
the weight of the body will not be
properly distributed and you will not be
able to go about the exercises in the
correct way. This position is called
for convenience position Of attention.
This, by the way, does not necessarily
mean that you must be uncomfortable
or strained in any fashion, for that real
=
care to avoid. The heels should be on
a line and as near each other as the
conformation Of the body permits. For
instance, select a line of the carpet
place your heels against it and then
turn the feet out equally and in such
way that they form with each other
an angle of about sixty degrees The
knees should be straight and without
stiffness
The body itself should be erect on
the hips, inclining a little forward,
shoulders square and falling equally
The arms and hands should be per-
United to hang naturally with the
backs of the hands outward and the
elbows near the body. or course It
goes without saying that the head
should be erect and square to the front
with the chin slightly drawn in, but
entirely without constraint 1t doesn't
make much difference where the eyes
are when you are having a little bout
with yourself, excepting It is always
better policy to do things systematic
cally and well and the various furnish
ings in the room may catch your eye
and distract your attention.
There are three arm exercises that
are simple but effective and I will give
them plainly and in the best order to
take them
1-Raise the arms laterally until hori-
zontal, palms upward, until the fingers
rest lightly upon the top of the head
To get the correct amount of exercise
out Of this. the fingers should touch
the head over the forehead with the
backs Of the fingers in contact their
full length, thumbs pointing to the
rear and with the elbows pressed we'll
back. Then extend the palms upward
their full length with the palms touch
ing. The next position is the down.
ward one and the arms are forced OBJ
liquely back until they gradually fall
to the sides when the body is at rest.
2-The next one is to develop the
shoulders so that you could hold your
hands out perfectly straight some five
minutes, If needs be, without getting
woefully tired. Swing the hands for
ward and back, making them go as far