The Minneapolis journal., 1905-11-19

A woman must never "forget herself to such
extent that she unconsciously assumes these
positions. There are times when every woman,
young or old, wishes to appear to her best ad-
vantage and with several unlovely traits that
have become habitual, she is fearful lest by acc-
dent she unthinkingly assumes them.
The sitting posture is quite as faulty as those
Of standing or walking Bending forward or
lounging, strains the back and shoulders and
cramps the chest which, of course, has its direct
effect upon breathing. The spine and back
should be supported against the chair, but at
the same time held erect A chair which also
gives support to the shoulders gives them a COM
Portable brace. The table should not be too
high or low. Women accustomed to violate these
important details will find it difficult matter
dulged in, the more impossible it will seem to
| overcome. However, patient and persistent ef-
| fort will accomplish great deal. .
SOME SPECIAL EXERCISES ,!
The most generally convenient time for taking
physical exercise is at night before retiring, when
the body is free from natural weight and pres
sure of clothes. =, 49,.
| The following exercise combines breathing and
movements for Strengthening the arms, it
| also has tendency to expand the chest and
correct that very common habit-round shou
| ders.
| Allow the arms to hang free from the shoul-
der, placing the hands side by side, palms in.
| ward with thumbs interlaced in front of you.
Then raise the arms directly up over the head,
and at the same time taking deep full breath.
This may be difficult and possibly bit painful
at first, especially when the muscles are not fex-
ible, but this can be easily overcome. Hold
the arms in the air until You have counted ten,
then slowly allow them to descend, exhaling at
the same time Repeat from five to ten times.
After you have mastered this exercise then hold
your breath while slowly lowering the arms, then
exhale =
Here is another excellent exercise which a
physical culture instructor declares will insure
perfect poise when done correctly for sufficient
period Of time. Place the arms above the head
as in previous exercise, then inhale deep breath
; while you slowly bring them down in semi
circle at the sides, until the little fingers touch
y the legs, the palms turned outward.
An exercise which imparts suppleness to the
BODY and strengthens the limbs Is to rise slow
" on the ball of the foot, keeping the body from
the hips upward erect, throw the arms backward
about eighteen inches; relax muscles Of limbs,
bend the knees and drop quickly as low pos
sible. As the body descends allow the "a arms = to
! swing downward and forward; do not allow the
= body to drop to the heels until correct posture
has been assumed. <s
Unexpected pains will frequently shoot through
the various joints and unused muscles seem
i drawn, but this must be expected. However, be
careful not to overstrain any part of the body, OF
: attempt physical impossbiities for all people
are not built alike. Some have shorter limbs
. than others, and for them it would be folly to
attempt exercises which are easily accomplished
by longer limbed person.
An exercise advised for expanding thefchest
s filing out the hollows of the neck and throat
n is to rise upon the tips of the toes, at the mo
h ment of inhalation, holding the breath, ano
,e throwing it forcbly against the muscles of the
. throat and neck, while you count from ten tt
=. fifteen. Then exhale forcibly with open mouth
,s and come down squarely upon the heels.
- Repeat from five to ten times night and morn
ing.
The simplest arm exercise combined with deel
'e breathing is to place the arms the shoulde
IT as shown in the centre illustration; take full
o. deep inhalation then slowly straighten the arm
es in horizontal position, exhaling at the sam
is time.
re Remember that in correct breathing the prope
q. poise Of the body and slow movements shoul
as characterize all exercises. When this is reEe
,e iously followed two-fold benefits derived. ES
of ercises taken but once or twice week will re
in auire that much longer time to show their benz
a. fetal value.
as When you once adopt these exercises as par
us of your bedtime toilet, it will seem strange t
en- omit them These exercises induce sound, health
ke full slumber and when cup of hot milk is take
re as a night cap they form a reliable barrier
insomnia. MAJORIE.