The Topeka state journal. [volume] (Topeka, Kansas) 1892-1980, 1918-10-05

vftalizlnE substance with them they rem.
der weak and feeble the tissues to which
they go. These tissues and muscle hbres
then lose their power of resistance TO
inishaps and Ill fortune, and the bodily
mocha nism acquires a condition too IN
fcrior to ward Off diseases.
1t does not depend upon the purity OF
the air alone as to whether you will
carry into your tissues and muscles as
much oxygen as they can hold but
largely upon the capacity OF your lungs
to hold q supply of air whether or not
you will benefit by all the supply OF
oxygen present.
"Msssuring" Your Lunxs.~
Your lungs. in order to be able to hold
a normal supply of air must measure al
least q inches from arm-pit to arm pit.
and this measurement must increase at
least three inches upon forced respira-
ton. In ordinary respiration you should
nave a waist expansion of at least half
an inch. and when you have exercised
and forced your breathing the expansion
should be from an inch to three or four
inches. This amount of expansion is
needed for a normal supply of oxygen
70. the healthy maintenance of the
muscle fibres of the human mechanism.
IN order that you may not fall below
this requirement it is necessary that you
take the proper exercises to help you eN-
pand.
Never breathe from the thorax. A man
is not bothered by such nufsances az
corsets, and probably does not need this
caution. When breathing is manipulated
by the thorax it becomes forced and ex-
haustins to the rest of the physical ma
chine.
When the abdomen Is not too hard
pressed 1t CAT manage to perform the
breathing by developing the abdominal
muscles and by wearing the corset as
loose as fashion permits. In this way
Ale muscles of the abdomen and dla-
ly To expand TO receive the air and con-
tract to expei 1t.
Exercises and Test.
Regular abdominal exercises should be
taken for this purpose every night be-
fore bedtime. Lie down fat on the floor
Or on the bed and lift up both legs as
far as they will go and then slowly Jet
them sink You will feel quite strain
at the stomach whens you do this the
first few times. but gradually the strain
will lessen as the muscles become
stronger. and you will be able to let
the legs sink more slowly. Do this
about three times on five counts each
time. and take deep breath after each
set of movements.
Let your stomach and intestines expand
as YOU take your breaths, and do not
move the Chest. Take the breath in 10
counts and retain it Tor five counts, after
which slowly reiease-1t on 10 counts.
After your have practised the upward
leg movements for time, strengthen
the abdominal muscles by raising the
trunk with the aid of the arms or
hands. This will perhaps be harder to
do, but with sufficient muscular effort
you will soon accomplish 1t. Count as
you did In the first abdominal exercise
and regulate your breathing the same
way.
n means of strengthening the muscles
of the chest and abdomen is by the
practice of, the arm-backward move
ment. Place the ciasped hands in
to the small of the back. and let them
work downward slowly. fists gradually
turning inward. Stretch hard with
palms inward. and pull at the
shoulders. This will help expand the
muscles Of the chest as we'll as
strengthen the muscles of the abdomen.
After che exercise let your ribs swell
outward and move upward as you
Lreathe. In this way you will widen
the diaphragm and breathing there will