New-York tribune., 1907-12-05
SIMPLE HEALTH EXERCISES.
A BEFORE Breakfast Tonic That Keeps the
Liver and Digestion in Order.
Hy Dr. Charlotte & hs

.,., DAYS of physical culturists' oe"u
-, and what not one seldom fel'"S "
si,.,l, effective and reliable methodS VI
a,ni-,,, tho body for the attainment anu
..foJ, Of health so essential TO the army "a
-, u,,,ners The beauty doctors are io'
-, f.,,.. the following simple little rules az
for all: f-s They
"a, ms begin with breathing eNeIelS'S'
,5,,d ba performed before breaKldS' III " -
+,la+ad room Rise the hands slo"45 60
-. -.ard straight above the head lnteriocA
tbe thumbs. While raising the arms HI t'''
,,,r,,s slovvIv with air, so that by the time the
-. -. f,,,l,- extended the lungs will be eN-
ia >-ou- holding the breath and keeping
-, ,s stiff and straight slowly lower then'
and gradually force them down as near the moor
&C rossibIe. This curves the back and gives 'i'e
hod,- the appearance of an inverted L "iie'
tbe arms can reach no further Slowly eApe'
the air in the lungs. After sec9hu > p., pauoe 50
repeat the exercise. rms may DC ' "
twenty times. -. ,t-o !. faI,
The refreshing erect oL tLiS -, -, $50.
.hraI1gI,out the day The body Will feel more
alive than it has In years perhaps- +b bIood
the immediate effect of oXygenatlns the piood
the liver will have undergone natural Ilissase
nv Dress,1re between the diaphragm ana lhteS
tines-a very important and uSekuI result anu
tba muscles of the back and chest viii have
been exercised from within outward Mere mus
cuar exercises to expand the cheSt' without re- re
gard 10 proper breathing, are likely 10 do more
harm than good. They tighten and harueh ths
muscles converting them into so many pands
of iron to conline the chest and lungs. develop
the lung capacity and the rest VIII follow nat
urally. Hard muscles are proof neither or
health nor strength. in spite of the common be-
lief to the contrary. The true OBJECT OF eXer-
else is not that of hardening the muscles but
of giving every tissue the opportunity 10
breathe. a man may have immense biceps
and vet be thoroughly lacking in muscular tone
Every other tissue in the body may be choked
with poisonous waste products.
The first essential is TO learn to stand properly.
with the head erect and the shoulders iat-not
pressed backward. Having assumed this posi-
ton. raise the heels slowly. digging the floor
with the toes. Repeat ten times. Now hold the
arms fiat against the sides, bend the knees and
lower the body toward the heels without actual
ly touching them; raise the body without bend
ing the back allowing the hands to touch the
floor Repeat after an interval of rest.
Next: Hold the hands each side of the
waist, keeping the shoulders fiat and as stiff
possible, and the legs stiff and straight. now
bend the upper part Of the body far to one side.
and then at that angle move it around in a.
circle, the centre of which will be the waist
The object is to move the body from the hips
in the direction of f1exion. the circular move,
ment being particularly beneficial to the ah-
dominal muscles and organs. 1t Increases the
flow of blood to the entire digestive tract
Next: Fill the lungs full of fresh air, hold IT.
with the body and head erect; raise one arm
forcibly above the head, while the other is held
close to the side. Lower the raised arm and at
alternate movement vigorously until the air i'm
the lungs must be expelled. Slowly refill the
lungs and repeat This exercise has particu-
larly stimulating action upon the liver.
To increase the breadth of the shoulders, to
strengthen the lungs and by the way, to mark
edy increase the bust and bury the collarbone:
Stand upright with head erect In such way
that when one arm is extended parallel with
the feet an inch at time away from the wall
and while keeping the legs and lower spine
erect. stretch the arm and shoulder so as to
with the wall. When you have receded as far
! - YOU can from fhA wall Without 6ASanO 1ook