The Pensacola journal. (Pensacola, Fla.) 1898-1985, 1917-01-01


fair sex continue to prove
themselves a hardy lot, willing
and able to cope with the big things OF
life. The wave OF preparedness which
has swept the country is making all
women more or less anxious to get
training along all lines which will
prove helpful In time Of trouble or OF
peace. There are many women unfit
for the various tasks because they
have not strengthened their muscles.
Therefore it is quite essential that ev-
cry woman should go in for systematic
training Until the muscles are sufl-
cientIy strong they can not be expect
ed to stand pressure and strain.
In the home the woman has many
strength. Very few women realize
there is a right and wrong way to do
these things. Evidence of this was
made plain when the women of Eng
land started to take on the work which
the men who went of to war left be-
hind. For instance, the women who
became delivery girls were all prompt
~ taught that the easiest way to carry
a weight is on the head, provided the
muscles of the neck and shoulders are
strong. This method of carrying will
also do much to improve the carriage.
At first it may seem rather difficult TO
carry things IN this manner, but II is
quite important that you persevere.
The method of carrying the burden on
the arm and hip is very bad, for II is
apt to cause a very marked curvature
Of the spine. Carrying 1t directly in
front, pulling the body forward. is in
furious also and causes the carrier TO
expend a great deal of muscular and
nervous energy on a minimum of use
full result Consequently the carrier
will soon grow very tired and will be
unable to continue.
II one Is not able to. carry burden
directly on the head, the next best
thing is to carry it above, as shown in
the picture. The housewife often has
occasion to move furniture from one
room to another. The work might as
well be done in a scientific way. The
upright position of the arms will do
much to correct round shoulders, to
expand the lungs and generally de-
velop an erect and graceful carriage.
OF course, common sense must be
brought into play here as well as in
anything else. No heavy pieces of fur
niture should be lifted in such manner.
II the shoulder and neck muscles are
not strong enough to bear the burden
they should be developed. A very splen-
did exercise which will serve this pur-
pose Is to walk around the room with
the arms held down at the sides Of the
body. The chest should be thrown out
and the head held back as far as pos
sible. This will not only expand the
chest, but 1t will correct improper
breathing methods, strengthen the
lungs and produce brisk circulation
Of blood through the muscles, thus get
ting them In good trim to Withstand
any strain put on them.
When a heavier piece of furniture or
g cumbersome box is to be moved the
thing should be rolled eitheron casters
or on its end. If there is any great
need to lift the heavy object you
should let the strain fall on the shout
der muscles. Unless you can prevent
strain of internal organs you should
not attempt the lifting. The gymna-
stun lessons given in lifting are really
so practical that every woman should
try to avail herself of them If there is
any possible way to do so.
At some time or other every woman
has OLCA6AOu " I'LL bOuGluluk 1IOul a
high point. 1t is quite usual to see a
woman stand on one foot and reach for
the object This is all wrong. If the OBJ
ject Ia out of reach a chair or stool can
be used Then If the object sought is
large, both hands should be used to
lift 1t down. Girls and women should
never strain themselves when reaching
down weights from a height by undue
49, rH Of he 4
trunk. The trouble is done when the
burden is being taken down, internal
stresses and strains being caused to
various organs. While cleaning win
dows women are very apt to stretch
Z too far to reach certain point on the
glass. Instead of doing this the sash
should be lowered. If the windows
are not fitted with pulleys, they should
be removed from the frame
When one has occasion to lift a shall
low but heavy box from the floor one
should get the body into proper posi-
ton before attempting to touch the
box. BY getting the feet firmly planted
far apart on the ground you have 8
better base. and consequently a better
balance. It's the same principle as
standing with the feet firmly planted
far apart when riding in a trolley car
Now then, when actually lifting tn,
heavy burden. let the strain come OIL
the shoulder muscles.
The principle of leverage can be sue
cessfully applied when moving large
cumbersome articles. A crowbar or ,
heavy pole can be used for the pur
pose.
The muscles of the trunk and leg,
should be very well strengthened in or
der to do the heavy work There ar,
numerous exercises to be practices
with this end in view. very benefi
cial one is to lie on the back, with tn
hands folded beneath the head. Thel
raise the right leg slowly until it forms
a right angle with the body. Mex
practice with the left leg. Now prac
tice with both legs. As you slowl,
draw the legs into such a position yol
will feel the action on the muscles