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The Art of Curative Gymnastics
35-3 5
VENUS DE lilLO
mejirtof
Curative Gi^mnastics
BY
TELL BERGGREN, M. D.
MEMBER OF AMERICAN MEDICAL ASSOCIATION. AMERICAN PHYSICAL EDUCATION ASSOCIATION. THERAPEUTIC GYM-
NASTIC SOCIETY OF AMERICA. ETC. LECTURER ON AND TEACHER OF SWEDISH GYMNASTICS, ORTHO-
PEDICS. GYMNASTIC NOMENCLATURE AND KINESIOLOGY AT TH^] NORMAL
SCHOOL OF PHYSICAL EDUCATION, BATTLE CREEK. MICH.
% 9 1 4-(c
]illu0ttatrti
8 86
3f^
PREFACE
"Health is the greatest wealth." Emerson.
That the dream of the "father of Swedish gymnastics," Pehr Henrik Ling,
has come true to-daj'^ the whole world aseeking health, not by nauseating pills
and powders, but natural processes of physical upbuilding ^is encouragingly
coincident with the forthcoming centennial celebration in 1912 of the original
Royal Gymnastic Institute which he founded in Stockholm, Sweden.
Persons gifted with "sanctified common sense" increasingly recognize that
there are unchanging principles of health principles that prove themselves
century after century. They rise supreme above the medical men of the ex-
tremely materialistic type on the one side, whose so-called scientific opinions are
at perpetual war, and, on the other, the ethereal mind-cure folk who flop from
one rosy-colored cult to another with each new "inspiration." Still, we can see
the comparative value of even such extremes at the present day. But Pehr Hen-
rik Ling emphasized the universal truth that within the body within this tem- ' *
ventilated offices and houses and so text-books have to be written to teach hol-
low-chested people how to breathe properly how to exercise that the blood may
;
PA6E
INTEODUCTION . .
. 11
PART II
Arm Movements 67
Leg Movements 69
Walking Exercises . . 72
Running Exercises 72
Jumping Exercises 72
Lessons 1 to 25 73
APPENDIX
Brief History of Curative Gymnastics 103
The Influence of Exercise and Mental Attitudes on the Circulation of the Blood ... 117
Introduction
THE ART OF CURATIVE GYMNASTICS
INTRODUCTION
SIMPLE, common sense methods in though the last twenty years have seen
the art of Manual Therapeutics and the greatest advancement in these lines.
Physical Education are now com- Such do not have to resort to any kind of
ing,more and more, to the front. impostures in order to get the confidence
The search of the enlightened physi- and faith of their patients. Their ab-
cian, nowadays, is not so much for mys- solute honesty and idealistic tendencies
terious remedies to suppress symptoms will have a far more beneficial influence
of disease, as to find the different causes on the mind of any cultured and intelli-
and their remedies. gent patient.
For generations, most people have al- The rational combination of manual
lowed their bodies to grow into abnor- therapeutics with other branches of
mal shapes, in that way interfering not physical
education massage, hydro-
only with the circulation but also with therapy, psychotherapy, dietetics, etc.
all the other vital functions. is by far the best way of getting speedy,
The scientific teacher of physical edu- as well as permanent results. The
cation will be able to accomplish far author has had unexcelled opportunities
more by the simple methods set forth in to prove this during his long connection
than one-sided specialists, who
this book, with the Battle Creek Sanitarium move-
do not pay due attention to the princi- ment and other similar undertakings.
ples here advocated. An unprejudiced comparison between
The fundamental principles of the the results obtained by the specialist of
Swedish sj'^stem have been adhered to as manual therapeutics, who does not pay
being the most practical and scientific due attention to other branches of physi-
system known. Its success is due to in- ological remedies and those obtained
telligent attention to the laws governing when these other rational principles are
the muscles, nervous system and circula- taken into consideration, convinced the
tion. author, many years ago, of the great
The great majority of athletes, as well need for a broader education along these
as people of more sedentary habits, are lines. He, therefore, hopes that this
more or less deformed, with collapsed book will aid in filling such a need and
chests,unnaturally curved backs, etc. also serve as a handy manual for the
This often due to one-sided work,
is busy practitioner as well as the teacher
wrong sitting habits, lack of proper ex- of physical education.
ercise, irrational and excessive exercise, The progressive methods illustrated
wrong dress, as well as wrong mental are original to the author. The great
attitudes. The system of Manual Ther- benefits derived from this scheme of
apeutics here advocated has proven to progression is remarkable; for it com-
be the quickest means of correcting this bines the virtues of the Swedish as well
injurious condition, equalizing the ,cir- as other rational systems of manual
culation and relieving disease. therapeutics. The progression is made
Physicians, as well as teachers of phys- gradual, beginning with passive move-
ical education, have not in the past ments and adding active ones, both free
given enough attention to the articula- and resistive, as the patient becomes
tions of the spinal cord and ribs. It has stronger. When the larger muscle
been left to the Swedish specialists and groups of the body are exercised in such
the osteopaths to actually demonstrate a way as to allow a free expansion of the
the benefits from such a general "lim- chest, the body will quickly recuperate.
bering up" of the entii*e organism. All The exhilarating effects derived from
genuine practitioners of the Swedish such exercises will be far greater and
system will do this as a routine before more lasting than those derived from
attempting to build up any particular lighter and faster movements. The cir-
muscle groups. They have been doing culation will be freer and the strength
this for nearly one hundred years, al- of the system greatly increased. This
11
12 ART OF CURATIVE GYMNASTICS
building of a greater strength and vital- individual in placing his body better un-
ity is the best and quickest way of in- der the influence of his will. He gradu-
suring health. ally learns to concentrate his energy on
The lighter and faster movements are the muscles called into action and to in-
also of great value. Dumbbell and club hibit the other muscles from working,
exercises as well as other light calisthen- thus allowing them in the meantime to
ics, games, fencing, etc., develop grace relax. The muscular sense as well as
and speed. When taken alone, they the powers of inhibition and the sense
will not, however, increase the strength of co-ordination can in this way quickly
nor influence the circulation nearly so become educated and influence the moral
much as the slow and more powerful as well as the mental faculties.
movements. According to La Grange, The advantages of resistive movements
the flow of blood to a muscle subjected are as follows:
to a moderately heavy strain is more (1) Groups of muscles or even indi-
voluminous and prolonged than when it vidual muscles can be exercised while
is subjected to a slight strain. It is the antagonists and other muscles are
consequently also better nourished, pro- relaxed. Thus the patient is enabled to
viding it receives enough rest and relax- concentrate his energy on the muscles in
ation between the exercises. question.
Relaxation is best induced by means
(2) Contraction can be brought about
of passive movements and other manipu- verj"-early in muscles which have been
lations of the nature described. The considered paralyzed,
mental attitude is of the greatest impor-
tance, as it is impossible to relax any
(3) By graduating the resistance, the
muscle group without the aid of the
patient can be made to do as little or as
much work as is desirable in his case.
mind. Any unnatural mental strain will
tend to tense the voluntary as well as the (4) It is possible to draw blood to al-
involuntary muscles, especially if ac- most any part of the body desired, by
companied by a condition of autointoxi- means of isolation of muscle groups and
cation, that great destroyer of the hap- localization of effort.
piness and joy of life. (5) The patient can by this localiza-
A
muscle does not need to be fatigued tion of effort against resistance save time
in order to receive the best development. and accomplish more work of a nature to
In the words of George Elliot Flint: stimulate and develop.
In my belief, a large number of feeble
* *
(6) The stimulating effect of the trac-
contractions will tire a muscle com- tion applied is one of the main advan-
pletely and develop it very little and, ; tages.
conversely^ a few more powerful con- The suggestive element must be reck-
tractions will develop a muscle greatly, oned with in all cases. The stimula-
and fatigue it very little." tory effect just mentioned ^vill greatly
The great advantage of the Swedish encourage the patient. He will take an
system of progression advocated is in the optimistic view of his condition as he
author's opinion due to the combination realizes his unlimited possibilities for
of passive relaxing movements with improvement in these lines. Day by day,
heavier exercises. These latter are gen- as these improvements manifest them-
erally done comparatively slowly, either selves more and more plainly, he will re-
as resistive or free movements. The re- ceive an extra uplift, and will soon be-
sistance is gradually made stronger as come far enough advanced to catch the
the patient's strength increases. spirit of harmony and light heartedness
Sadler has made the interesting ob- so characteristic of all true advocates of
servation, that if resistance is offered physical education. Life will become
to a contracting muscle so as to prevent filledwith joy and hope beyond measure,
its shortening, a great deal more blood and him become a thing of
disease for
will pass through it than if it is allowed the past, which, however, he now might
to contract without an opposing force. feel almost thankful for because of
Resistive exercises also help to train the the many valuable lessons taught him.
Part I.
Neck Exercises
&=^g=^^^=5E^^*6^^^^=eE^^^
^^!^^^>>^"-t-"'i'----~--^^^^l:^#ri Pf
I Neck Exercises.
CHAPTER I
NECK EXERCISES
ALL rational movements
neck tend more or
the
stim-
less to
of The hand under the occiput works
opposition to the other, confining the
in
ulate the vital functions of the movement almost entirely to the occipito-
whole organism. By a thorough '
' toning atlantal joint.
Neck Exercises.
NECK EXERCISES 19
CHEST EXPANSION
THE term chest expansion is ap-
plied to certain movements given
the right way of executing it. Their
muscular as well as nervous system is
for the purpose of loosening the generally so unbalanced that they are
chest and developing the respiratory ap- unable to grasp even the simplest and
paratus. They are particularly efifective most fundamental of these principles.
in overcoming the chest-bound conditon People who have not yet been spoiled by
so common among all classes of people. the degenerating influence of our mod-
No teacher of physical education can ern conventional habits breathe natu-
really succeed without a knowledge of at rally in the manner here advocated.
least the simplest of them. Those people, however, who already
Every gymnastic system should in- have been deformed and crippled by
volve chest expansion, as the cardinal habit need the most scientific training.
rule in rational gymnastics should be to First, the cause of the deformity has to
keep the head up, the chin in, and the be removed, if possible. The common
shoulders do\^n and back as much as mode of dress seems to be the most im-
possible during the execution of each portant cause. Next comes the incor-
movement. rect sitting habit, lack of such work as
Allan Broman, writing on this sub- will compel the system to take in an
ject, says: "Every gymnastic exercise extra supply of oxygen, lack of poise in
should be done under conditions of full standing, walking, working, playing, etc.
and free breathing. An exercise which The joints between the vertebrae and
does not permit this is bad education- ribs, as well as between the individual
ally, and should be eradicated.
'
In fact, '
vertebrae, must be made more supple, if
every gymnastic exercise rightly exe- necessary, by the aid of manual move-
cuted is a respiratory movement. ments.
This is of the greatest importance in
The tone of the trunk muscles, espe-
medical gymnastics as well as in other cially those of respiration, need to re-
branches of physical education. On the
ceive a thorough and systematic train-
respiratory functions are dependent to
ing; and spinal curvatures, as well as
a greater or lesser extent most vital phe-
other deformities of the trunk, must be
nomena. Consequently it would be dif-
corrected.
ficult to pay too much attention to this
very important procedure. Breathing exercises are used in several
The expansion in natural breathing
of the Eastern countries India, Thibet,
should principally be at the waist.
China, etc. as a religious measure, to
assist in the balancing of the higher fac-
Nearly the entire trunk wall, as well as
ulties, as well as to harmonize the vital
the organs within the trunk, should also
functions of the body. These different
take part in the movement. That the
forms of breathing exercises, some sim-
expansion takes place at the sides and
ple and beneficial, others more or less
behind, especially in the regions of the
fantastic and injurious, are generally
lower ribs, as well as in front, is not
generally understood. The majority of
advocated as an adjunct to other reli-
gious customs and practices.
adults breathe with the upper chest,
the lower part of the abdomen, or The conventional mode of dress in
both. Exclusive chest breathing as well women, with constriction of the waist,
as abdominal breathing is incorrect. The is one of the greatest of all factors in
entire trunk wall should participate in the general decadence in physical vigor
the movement. The majority of people so apparent among women of the pres-
seem to be very much confused in re- ent day. The natural respiration is in-
gard to this most vital phenomenon and terfered with, hindering the proper re-
38
:3^:
turn of lymph and venous blood from neither as definite nor as well emphasized
the parts below the chest. by any other physical cause so that to
;
The abdominal as well as the back breathe well will mean to live well, to
'
muscles are in these cases weak, and live longer, and to live better.
spinal curvatures are therefore common. The effects of respiration on the circu-
Deformities of the liver from tight lation of the blood are briefly as follows
lacing are also common, and the organs 1. Respiration assists the onward prog-
of the abdomen prevented from properly ress of the hlood in the veins.
discharging their functions. The change between positive and neg-
The pelvic congestion, as well as pres- ative pressure during respiration will al-
sure on these organs, aids powerfully in ternately increase and diminish the ca-
predisposing to, if not, indeed, actually pacity of the inside of the lungs, driving
causing, disease of these organs, with all the contents into the left auricle.
the disagreeable consequences, not only This change of pressure inside the
for the individuals themselves, but also chest will also alternately pump and
for future generations. force the blood out of the intrathoracic
The blood in crowding the veins of the portion of the superior and inferior vena
internal organs will be prevented from cava, in that way assisting the work of
circulating through the nerve centers, the right auricle. The flow in the intra-
as well as the muscles, robbing these abdominal portion of the inferior vena
organs of that life-giving arterial blood cava and its branches will be promoted
of which they are in such vital need. The by the descent of the diaphragm and the
Swedish specialists usually begin their tone of the abdominal muscles.
treatment with some form of chest ex- who
"With sedentary persons suffer
pansion, also frequently employing this
from a congestive state of the large ven-
form of exercise during the course of the ous trunks, an occasional deep inspira-
treatment for these same reasons. They
tion is a powerful means of facilitating
consider it of the greatest importance
the circulation." (Loven.)
that the ribs should be loose enough to
"In the case of persons with very
allow an easy play of the chest during
thin skins, the long saphenous veins
severe exertions as well as during rest,
and even during sleep.
can be seen to alternately fill and empty
with the movements of respiration."
In order to accomplish this, the follow-
( Schweigger-Seidel.
ing methods are by far the most effective.
They are progressively arranged to suit That the movements of the diaphragm
the feeble invalid as well as. the healthy and resulting expansion of the chest fur-
and robust individual. ther the blood supply in the liver and
The exhilarating effects of these exer- spleen, and also the onward progress of
cises may be of even greater value than the contents of the stomach and intes-
the purely physical effects. The mental tines, has been shown by Hasse.
effects are nearly always the more pro- 2. On the Flow of the Lymph. In-
nounced. Baron Posse, the pioneer in spiration increases the pressure in the
Swedish movements in this country, abdomen and decreases the pressure in
writes on these remarkable exhilarating the chest, thus the contents of the abdom-
effects as follows inal p^rt of the greatest lymph vessel in
"By hastening the general circulation the body, the thoracic duct, are emptied
the respiratory exercises prodtfce a de- into the thoracic part. Expiration re-
gree of exhilaration akin to the sense of verses the pressure. The thoracic duct,
total well-being a consciousness of an however, contains valves, which prevent
abundance of general energy, of power, its contents from passing backward. The
and of will to do not only great deeds, lymph is therefore driven onward into
but good deeds as well. They create in the sub-clavian vein. Owing to the com-
the individual a sense of moral repose, petence of the valves at the orifice of
of consciousness of goodness as a duty, this vein, the change of pressure does not
probably generated by the heightened cause any reflux under ordinary circum-
normal functional activity which is stances.
EXERCISES FOR CHEST EXPANSION
CHEST EXPANSION 27
IV
Lying Chest Lifting. The patient is Sitting Arm-Circling with Expansion.
reclining. The operator stands as in The operator takes hold of the patient's
Fig. 3, grasps the patient under the back upper arms, drawing them in a direction
with the fingers of his two hands meeting backward and a little upward. The op-
just below the shoulder-blades. Gently erator supports the patient's back with
arching the patient's spine by lifting his own trunk, using a small cushion be-
with both arms, he vibrates the thorax or tween to increase the expansion (Fig. 2).
shakes it carefully from side to side, the A moderate pressure over the false ribs
patient in the meanwhile taking a full can be exerted by the opertaor at the end
breath. While letting the patient down, of the expiration.
he moves his hands slowly to the side of
the lower chest, where he exerts gentle
pressure so as to assist in the expiration. Rest Sitting Chest Expansion. The op-
This is the gentlest of the so-called chest erator uses his knees for support, as il-
expansions, and can be given to bed- lustrated in Figures 6 and 7. The pa-
ridden patients with great advantage. tient clasps his hands behind his neck
II and inhales while taking the position of
Lying Chest-Lifting with Arm-Rais- Figure 6. He exhales, returning to posi-
tion of Figure 7. Either side can in that
ing. The patient lies with slightly ele-
vated trunk. The operator stands be- way be expanded separately.
hind, grasps the patient's hands and
lifts his arms forward to vertical (reach)
VI
position. He now draws the patient's Side Lying Rib-Lifting. While giving
arms backward to stretch position, lift- the movementsillustrated in Figures 8
ing the arras well, so that he and not the and 9, the lower ribs can be lifted and
patient carries them (Fig. 4). During lowered as the patient inhales and ex-
this movement the patient takes a deep most excellent way of raising de-
hales, a
inhalation, exhaling while the arms are pressed ribs. The middle fingers of both
brought back. Moderate pressure over hands will lift up each rib by pressure
the false ribs can be exerted by the oper- upward at their angles, while the side of
ator at the end of the expiration (Fig. the chest is lifted simultaneously, as il-
5). This is of great advantage in aiding lustrated in Figure 8, the patient mean-
the movement of the ribs, making the ex- while taking a full breath.
piration more complete. During the exhalation
pressure is exerted over
Ill
the same ribs, as shown in
Sitting Chest - Lifting Figure 9.
with Expansion. This is
the mildest form of chest VII
expansion taken in the sit- Stretch Grasp Standing
ting position. The opera- Chest Expansion. Figure
tor stands behind and sup- 10 illustrates a movement
ports the patient's back, of great value for expand-
grasping the upper arms ing the chest. The oper-
as in Fig. 1. ator placing his hands on
He then lifts them in the scapula presses for-
an upward and backward ward and upward, while
position, in that way the patient takes a deep
making the heads of the inspiration. The hands
humeri to describe a cir- can then be moved one on
cle (Fig. 2). The patient each side of the lower
inhales during the eleva- One of the best of all Swedish chest and pressure exerted
tion and exhales during movements for expanding the chest there vhi^e the patient ex-
that can be taken without manual
the reverse movement. assistance. hales.
Abdominal Exercises
CHAPTER III
ABDOMINAL EXERCISES
THE Swedes, as did the ancient
Greeks, have always paid a great
hernia, and a multitude of other evils
that may be traced to enfeebled abdom-
deal of attention to the develop- inal muscles."
ment of the abdominal muscles. Ob- The author has many times succeeded
serve the magnificent muscles of a typ- in relieving contraction of the abdom-
ical Swedish gymnast, or of the ancient inal as well as other trunk muscles and
Greeks, as exemplified in the statues that establishing a more normal tone by the
have come down to us. Even the use of the exercises outlined in this arti-
women of Greece possessed far better cle, alternating them with chest expan-
abdominal muscles than does the aver- sion and other forms of trunk exercises.
age man of to-day. We moderns have Even patients confined to the bed or to
degenerated enormously. Indeed, should the wheel chair, patients who at best
we continue to deteriorate at our pres- could take but a half dozen steps with-
ent rate the race would soon become ex- out becoming fatigued, have quickly re-
tinct. covered by a scientific application of
Dr. Abrams, who . these methods.
has done much to
aw^aken the people to "These are the muscles [ab-
the importance of dominal] upon which the Greeks The patient takes
better abdominal de- laid so much stress in their male the reclining position,
velopment, says and female statues, and for the
as in Figure 1. The
development of which they pre-
C 'The Blues ")^: scribed so many exercises."
assistant, grasping
'
' The erect post- Sargent. the patient 's heel
ure of man places with one hand, lays
him at a disadvan- "In their lives women have the other on the knee.
tage in several direc- terrible moments when weakness Then keeping up ex-
tions, notably, how- ternal rotation of the
in the contraction of the abdom-
ever, by increasing inal muscles prolongs the
thigh, the labor
patient
the height of the of a mother and sometimes bends the hip and the
blood column, thus
causes death." Mosso. knee as far as pos-
causing the blood to sible. The operator,
gravitate into the continually keeping~
intra-abdominal veins. Among the many the heel in line with the axis of the body,
resources of nature to combat this ten- remains passive, or assists the patient,
dency, the vigor of the abdominal mus- as the ease may require. The latter part
cles is paramount. The tonicity of the of the movement is best done with the
muscles in question is impaired by un- assistance of the operator.
hygienic clothing, occupation, disease, The patient now either extends the
lack of exercise. The sports of the leg with continued resistance from the
. . .
ancient Greeks were specially directed operator, or the operator presses the
toward development of the abdominal knee while the patient resists. The lat-
muscles. In the sculptural works of the ter is a more purely abdominal move-
old masters, the abdominal muscles are ment. With the knee as close to his
reproduced with as much accuracy as upper body, as possible, the operator
the other muscles of the body, and it is places one htod on the patient's
reasonable to assume, contrasting the shoulder, the other hand just above the
art of the ancients with that of modem knee, and while the patient resists, the
sculptors, that the decadence of the ab- operator presses the knee down. Mean-
dominal muscles is a modern heritage while the patient must extend his knee
and so are hemorrhoids, constipation. sufficiently to keep his foot off the couch.
81
ABDOMINAL EXERCISES 33
Lying double leg flexion and exten- In this movement. take the position
sion is the same as in Movement IV, shown in Fig-
but is executed with both legs to- ure 8. Bend
gether, passive the elbow and
as well as gradually lower
active, with or the body until
without resist- the chest touches
ance.When the the floor, then
movement is return. This is
given with re- a particularly
sistance the ef- good exercise for
fects are more the extensor
marked, as the muscles of the
anterior abdom- arms aiM shoul-
inal muscles are ders as well as
mo r e strongly for the abdom-
The above cut illustrates the perfect way of bending the
placed in ac- bodv backward, with the chest held high and ,the abdomen
inal and back
tion. well drawn in. (By courtt'sy of Norstedt & Sons, Stockholm.) muFcIes.
Back Exercises
BACK EXERCISES
CHAPTER IV
IV
Figures 4, 5 and 6 illustrate an exercise for
the development of correct poise in standing.
The heels, hips, shoulders and head are pressed
against the wall, as in Figure 4. The head is
then bent
backward, as
in Figure 5,
the heels and
hips being
held against
the wall. The
muscles o f
the back, es-
pecially the
Figure 4.
deep ones,
are at the
upward, cooperating as much as same time
possible withthe operator in vi gorously
straightening the dorsal spine. contracted,
II care being
taken to force
This movement can also be
the dorsal
done with two assistants, each
spine as far
\vith one hand taking hold of the
forward as
patient's shoulders, the other
possible t o
hand resting on the back between
The forward Figure 5. prevent e x -
the shoulders.
eessive curve
bending is done passively. Dur-
ing the raising the same rules are observed as in
the previous exercise, the hand between the
shoulders making strong pressure and stroking
downward over the dorsal and lumbar back, and
straightening the same as much as possible and
simultaneously assisting in the movement, with
the hands resting on the patient's shoulders.
(Figure 2.) The patient meanwhile looks up to
the ceiling and tries to assist as much as possible
in the chest expansion and straightening of the
back.
Ill
The next step will be to have the patient do
the same movement without assistance, encour-
aging him to do this exercise together mth the
other ones particularly indicated in his case, sev-
eral times a day.
This is one of the favorite exercises of Dr. Kel-
logg, who recommends the patient to press his
own thumbs vigorously against the small of the
back while raising the body according to the
rules mentioned in the previous exercise. (Fig- Figure 6.
BACK EXERCISES 39
^ t
being forced a trifle
too far forward. This cellent movements can
f^Br^^
exaggerated position
s^ .
ta1g /
will be very beneficial more to quickly in-
for individuals with a W:d crease the tone of the
pronounced and long deep back muscles than
thoracic curve en- any other movement
tj'^.j known to the author.
croaching on the up-
per lumbar region.
l^^^l mM3
1H
'-TM
VII
J^
CHAPTER VI
being taken to hold the arms steady for and 9 illustrate the incorrect and often
a few seconds in the proper position as harmful way of executing the above-
nearly as possible in the way they are named movement. The chest will be
illustrated above. cramped and the shoulders drawn for-
This movement is also powerful in ex- ward in these positions.
panding the increasing the
VBalance-Hanging
chest,
Position
strength of the inspiratory muscles and
elevating the abdominal organs. Figures 10 and 11 show the right and
wrong ways of taking the balance-hang-
IllHanging by the Arms ing position. When the arms are held
This exercise can be taken on a hori- straight, head high and the chest well ex-
zontal bar, trapeze, rings or similar ap- panded, the body and legs form a grace-
paratus (Figure 5). The distance be- ful curve backward, a most powerful cor-
tween the hands should not be less than rective exercise. The opposite effects re-
the shoulder width, arms should be however, from allowing the body to
sult,
straight, and the body carried the same remain in the position shown in Figure
as in the fundamental standing position.
11 indeed, the effects may be positively
The head, however, should be carried a harmful.
littlefurther backward. The balance-hanging position can be
This movement should not be given to taken in a school-room, the pupils
persons who are standing in the
very weak or aisle and placing
troubled by ad- their hands on
vanced heart or the desks on
lung disease. either side of
them.
IV Hanging
Arm Bending VI Hand-Stand
Exercises
This movement
should first be Figure 12 shows
done with both the vertical hand-
araas and with stand position,
the help of an and Figure 13
assistant who the horizontal,
knows how to the feet in the
correct wrong po- latter position,
sitions (Figure however, being a
6). Later it may trifle high.
be executed with Figure 14 shows
the help of only the arm bending
one arm, as in from the vertical
Figure 7. hand-stand posi-
The pupil tion, a powerful
raises himself as arm as well as
high as possible. shoulder xer-
e
The head, elbows cise. The mus-
and legs should cles of the neck,
be carried well back and other
backward, legs parts of the
straight and the trunk are also
chest well for- A pose to show the muscles of the shoulder and arm and poWCrfully exer-
how they may be used to elevate the chest without apparatus j
ward. Figures 8 of any kind.
CORRECTIVE ARM MOVEMENTS
Reach position. ^.
Stretch position.
CHAIR EXERCISES
THE exercises described below are
the outcome of many years' ex-
hips
trated.
supported by a pillow, as
Stretch the legs upward (Fig-
illus-
perimenting and practicing for ure 5), sidewise (Figure 6), forward
the purpose of simplifying and popular- (Figure 7), backward (Figure 8), and
izing the very best and most etfective of downward (Figure 9). To begin with,
all trunk exercises. The latest discoveries the knees may be kept well bent while
in kinesiology and orthopedics have been swaying from side to side, as in Figure
so simplified as to make them accessible to 10.'
all common-sense people.- With a little These excellent abdominal exercises
extra instruction, either personal or by are also very good for limbering the
correspondence, thoughtful people will be spine, particularly the lower part. They
able, by means of these simple exercises, are especially useful in relieving portal
to relieve themselves not alone of stiff- and pelvic congestion, constipation and
ness and muscular weaknesses but actu- sluggish activity in the pelvic and ab-
ally to overcome many serious deformi- dominal organs.
ties, more than double the;ir vitality, and Back Exercises
thus cure many of their ailments.
Take position of Figure 11, with feet
The exercises described in the prev- well supported and pillow under the
@v
^
J
1K\
M GO
Part II.
Corrective Barbell and Wand Exercises
CORRECTIVE BARBELL AND WAND EXERCISES
Progressively Arranged in Twenty-five Lessons
REGULAR
Culture
progression in Physical leave an exercise until it can be done as
isof the greatest impor- well as their degree of physical culture
tance if the best results are to be at the time will permit. Do not hurry
obtained. This is accomplished by in- too much for the sake of variety, but
creasing the number of the exercises and work steadily and conscientiously, and
by making the exercises more difficult, wonderful results will follow as a natu-
requiring more strength and mental con- ral consequence. More can often be ac-
centration. complished in a few months by progres-
The duration of an exercise may be sive exercises taken systematically and
increased and the weight made greater with enthusiasm than by several years
by changing the position of the body, in of irregular work without definite system.
that way making longer levels for the Be sure to put vim and enthusiasm
trunk muscles to control, or by increas- into 5'^our work. A very good idea is to
ing the weight of the wand or barbell. work in front of a large looking-glass,
The wand, however, ought not to be too taking care to have the windows suffi-
heav;v^ A good way of testing this is ciently open to allow an abundant sup-
the following: Grasp one end of the ply of fresh air to enter the room. Re-
wand with your strongest hand. Now move as much clothing as possible with-
lift it till the arm as well as the wand out chilling yourself too much and train
comes in the horizontal position. See the skin by cold baths, friction, sun and
Figure 10. If the wand can be held in air baths, etc.
this position a few seconds, it is not too Take care to keep the body in as pure
heavy for an average individual. The a condition as possible, breathing only
position of the feet and body can also be pure air, drinking the purest water and
changed so as to make it more difficult eating moderately of the purest of food.
to maintain equilibrium, necessitating a Above all, maintain a cheerful spirit
firmer holding of the muscles. under all circumstances. Keep in mind
I have in these lessons endeavored that you are not only helping yourself
to give a systematic progression of wand by all these things, but by your example
exercises based on the Finnish and and practical instructions you may help
Swedish systems and graded so as to thousands of others. The world is greatly
make them applicable to the weak inva- in need of instruction in these lines, and
lid as well as to healthy and robust in- it is our earnest hope that these lessons
di^dduals. Even children down to eight will prove helpful to many, guiding them
or ten years of age are wonderfully ben- on the road to health and symmetrical
efited by these exercises, as it gives them development.
that erect carriage and alertness of mind
rundamental Position (Fig. 1)
so characteristic of students of these sys-
tems of gymnastics. If taught by com- 1 In this position "the heels are to-
petent, enthusiastic teachers, their moral gether and on the same line feet turned
;
as well as their physical and intellectual out equally and making with each other
powers will be greatly strengthened, and an angle of about 90 degrees; knees
their courage, confidence and self-control straight without being stiff; the body
will be increased, the exercises thus prov- erect on the hips, which are drawn
ing of great educational value for de- slightly backward; the chest well ex-
velopment of both mind and body. panded; the shoulders drawn backward
The progression should not be made and downward so that they are level;"
too rapidly, but in order to accomplish the arms should be straight and wand
the most in the shortest possible time grasped as in Figure 1, the head erect,
we have been obliged to omit many ex- the chin drawn in ;the eyes looking
cellent movements, only accepting those straight forward, not downward the
;
which have proven of special value. The weight of the body carried by the balls
pupils are therefore advised never to of the feet. The breathing should be free.
BARBELL EXERCISES
CORRECTIVE BARBELL AND WAND EXERCISES 67
the bar, as in Fig. A. This grip will arm stretched. Bend the body alter-
make the movements steadier. nately from left to right, 4 to 12
34 Take position of Fig. A, wand on times. Then change the position of
the shoulders, left arm sideways. the wand, bending the left and
Twist the body to the right till it stretching the right arm. Repeat the
comes in position of Fig. B. Now bendings.
twist to the left as far as possible 36 Take the position of Fig. A, left
without bending the knees or arm stretched. Turn to the right till
changing the position of the feet the body comes to the position of Fig.
(Fig. C). This twisting can be con- B. Bend to the right (Fig. D). Re-
tinued alternately to the left and turn to position of Fig. B and then
right, swinging slowly, as a pendu- bend to left (Fig. E). Bend 4 to 12
lum, from 10 to 100 times. Then times each way; turn forward;
change the position of the wand to change the position of the wand,
the right side by bending the left and right arm stretched as in previous
stretching the right arm, and repeat exercises; turn to the left and re-
the twistings the same way. peat the bendings the same way.
35 Take the position of Fig. A, left 37 Take the position of Fig. A, left
72 ART OF CURATIVE GYMNASTICS
arm stretched. Turn to the left till (Fig. 4). Walking on the toes, espe-
the body comes to the position of cially with knee bending upward (27),
Fig. C. Now bend alternately to has a stimulating effect on the bowels, in-
right and left, as in previous exer- creasing peristalsis and strengthening
cise (Figs. F and G), 4 to 12 times the abdominal muscles. Walking on the
each way. Change wand to the other toes is also very good after movements
side and repeat the bendings the requiring muscle exertion, because of its
same way. quieting influence upon the heart action.
38 Take the position of Fig. A, left
arm stretched. Turn to the left and
42 RUNNING EXERCISES
bend to the right till the body comes This exercise is always done on the
in the position of Fig. F. Now turn toes, either forward, backward, or in
to the right, at the same time bend place. In running, the head should be
to the left, making the body twist in thrown a little backward, the chest
the shortest possible way from posi- raised, and the mouth closed. The
tion of Fig. F to position of Fig. C. breathing should be natural and deep.
Continue this twisting exercise, A distinguished Swedish writer has de-
swinging as a pendulum from 5 to 50 scribed walking as being "a constant
times. Change wand to the other falling forward, where the weight of the
side and repeat the twisting and body is received by each leg alternately. '
bending the same way. This is still more true in running. The
'
39 Take the position of Fig. A, left secret of running is, waste no more en-
'
arm stretched. Turn to the right ergy than necessary; breathe deeply."
and bend to the right till the body This will enable one to run great dis-
comes in the position of Fig. D. Now tances without becoming fatigued. Run-
turn to the left and at the same time ning in place can be done with leg throw-
bend to the left, making the body ing, when the free leg is thrown either
twist the shortest possible way
in forward, sideways, or backward (28).
from position of Fig. D to position
43 JUMPING EXERCISES
of Fig. G. Continue this twisting
exercise, swinging as a pendulum Both knees are bent as described un-
from 5 to 50 times. Change wand to der knee bending (26), and are then
the other side and repeat the twist- quickly extended. The landing should
ig and bending in the same way. always be on the toes, with bent knees,
40 By bringing into vigorous play the the body erect and the head well up.
.transversalis muscles of the abdo- 44 Jumping to Stride and Starting Position
men, the above exercises will greatly jump
strengthen these muscles "Nature's
During the first the leg separa-
tion takes place so that the landing is
corset." The viscera will become done in stride position (24). During the
better supported, and the capacity of next jump the legs are returned to start-
the chest will be increased. The rais- ing position, and so on.
ing of the chest will also draw the vis-
45 Jumping Leg Separation
with.
cera upward, create a negative pres-
sure, and thus hasten the emptying
The thrown quickly and well
legs are
stretched sideways and are again closed
of the contents of the vena cava and
before the landing.
thoracic duct.
41 WALKING EXERCISES 46 Jumping with Leg Striking
78
LESSON II
74
LESSON III
76
LESSON IV
1. Breathing Ex. 4. Trunk Bending Forward
(A) Foot placing sideways (24) with (A) Left foot placing sideways, wand
in front of shoulders.
wand lifting behind the shoulders (Fig.
(B) Trunk bending forward, wand
2) (11).
(B) Trunk slightly backward bend. thrusting downward.
(C) Trunk raise. (C) Trunk raising, wand in front of
shoulders.
(D) Position. 5-8 times with each
foot. Inhale on A and B. Exhale thor- (D) Position. Repeat with right foot
placing. Sharply. 4-6 times with each
oughly on C and D.
foot.
76
LESSON V
Breathing Ex. 4. Balance Ex.
Raising on the toes with wand lifting Leg backward with wand lift-
lifting
behind the shoulder. Alternately behind ing forward upward. Deep breathing.
left and right shoulder (12). Slowly 2 or 3 times with each leg.
with powerful inspirations. 6-10 times.
5. Trunk Bending Forward and Backward
See note after Exercise 10, Lesson II.
Wand
behind the shoulders, left foot
2. Foot Placing with Wand Thrusting placed forward. Trunk bending for-
ward and slightly backward. 4-6 times.
(A) Left foot placing sideways with
wand lifting in front of shoulders. 6. Trunk Bending Sideways
(B) Foot replace, wand thrusting for- Stride standing, wand in front of
ward. shoulders. Trunk bending alternately
(C) Right foot sideways, wand in from left to right. Slowly and a little
front of shoulders. carefully. 4-6 times to each side.
77
LESSON VI
1. Breathing Ex. (C) Trunk raising with arm bending.
Heel raising with wand lifting. Wand in front of shoulders.
(A) Raising on the toes with wand (D) Position. Quite powerfully 4-8
times.
lifting forward.
(B) Wand
lifting upward.
5. Trunk Twisting
(C) Wand
sinking forward.
(D) Position. Slowly and thoroughly. (A) Feet closing with wand lifting
While going back to position the heels forward.
should not be lowered before movement (B) Twist to left, wand obliquely to
D. 5-8 times. Inhale on A
and B. Ex- left.
78
LESSON VII
1. Breathing Ex. 5. Trunk Bending Forward
Wand lifting behind the shoulders and (A) Left foot placing forward with
slight trunk bending backward. Slowly wand lifting forward upward.
with deep inspirations. 6-10 times. (B) Trunk bending forward.
(C) Raising.
2. Knee Bending Ex.
(D) Position.
(A) Left foot placing forward with Repeat with right foot. A and D
wand lifting forward. quickly and powerfully. B and C slowly
(B) Eaise on toes with wand lifting and thoroughly. 3 or 4 times with each
upward. foot.
(C) Knees bend, wand behind the
shoulders.
6. Trunk Twisting *"
(D) Knees stretch, wand upward as Stride standing, wand behind the
inB. shoulders. Trunk twisting with arm
(E) Heels sink, wand forward. stretching.
(F) Position. Repeat with right foot. (A) Twist the trunk to left while rais-
Then foot placing sideways, and lastly ing on toes and stretching the arms up-
backward, the wand moving as before. ward.
Distinct and powerful movements 1 or 2 (B) Twist forward while sinking the
times in each direction. heels, and bending the arms until the
wand comes behind the shoulders.
3. Wand Circling (C) Repeat to right.
Stride standing. The wand is grasped (D) Twist forward as in B.
in the middle with right hand, the left
hand is on the hip. Lift the wand for- 7. Running Ex.
ward upward, then lower it backward Wand in front of or behind the shoul-
and downward. Slowly and thoroughly ders. Run in place with leg throwing
6-8 times. Repeat with left.Breathe in backward (42), about % minute.
while the wand is lifted upward.
8. Breathing Ex.
4. Balance Ex. Toe placing backward with wand lift-
Wand in front
of shoulders. Leg ing forward upward. Alternate with
throwing forward alternately left and left and right foot. Slowly with deep
right, in even time, 16-20 times. inspirations. 4 or 5 times with each foot.
79
LESSON VIII
1. Breathing Ex. (B) Trunk bending forward, keep-
Toe placing back outward, wand be- ing the arms as high as possible.
hind one shoulder. Quietly with power- (C) Trunk raising.
ful inspirations. When the left foot is (D) Position. 3-5 times.
moved back outward, the wand is car-
ried with the right hand behind the right 5. Knee Bending Ex.
shoulder, and reverse. 6-8 times with
Leg lifting sideways, alternating with
ach foot.
knee bending. Wand in front of shoul-
2. Foot Placing with Wand Thrusting ders.
(A) Left leg lifting sideways with
(A) Left foot placing backward with arms stretching upward.
wand lifting in front of shoulders.
(B) Left leg sinking, wand in front
(B) Foot replace with wand thrust-
of shoulders.
ing upward.
(C) Knee bending with wand stretch-
(C) Right foot placing backward, ing forward.
wand in front of shoulders.
(D) Knee stretching, wand in front
(D) Position.
of shoulders.
The thrusting upward should be done Repeat with right leg raising. The
carefully, especially by inexperienced
whole exercise 3-5 times.
persons, otherwise the exercise is done
quickly and distinctly. 5-8 times. 6. Trunk Bending Sideways
3. Balance Ex. Left foot placing sideways with
(A)
(A) Left leg and wand lifting for- wand lifting left upward (Fig. 5).
ward. (B) Trunk bending to right.
(B) Leg and wand moving sideways, ( CRaising.
)
wand to opposite side from leg. (D) Position. Evenly and carefully.
(C) Leg backward, wand behind the 3-5 times to each side.
shoulders.
(D) Leg and wand sideways to posi- 7. Jumping Ex.
tion of B.
Wand in front of or behind the shoul-
(E) Leg and wand forward. ders.Jump in place with leg separation
(F) Position. 15-20 jumps.
(45).
Repeat with right leg. Slowly and
thoroughly, one or two series. 8. Breathing Ex.
4. Trunk Bending Forward Leg lifting backward, wand behind the
(A) Feet closing with Avand lifting shoulders and deep inspiration. 4-6
forward upward. times with each leg.
80
LESSON IX
1. Breathing Ex. 4. Trunk Bending Forward and Backward
Leg liftingwith arm stretching. wand upward. Bend
Stride standing,
(A) Left leg lifting backward, wand backward carefully, placing the wand
"behind the shoulders. behind the shoulders. 4-6 times.
(B) Arm stretching upward. 5. Trunk Twisting
(C) Arm bending until wand comes
behind the shoulders.
(A) Left foot sideways, wand hori-
zontal to the same side.
(D) Position.
Repeat with right leg. Thoroughly 4
(B) Trunk and head twisting to the
left.
or 5 times with each leg. Inhale on A
Twist forward.
(C)
and B, and exhale on C and D.
(D) Position. Repeat to the right.
'2. Foot Placing Sideways (Fig. 55) with Thoroughly, 3 or 4 times to each side.
Wand Moving Backward Downward 6. Trunk Bending Sideways
When the placed sideways,
left foot is (A) Right toe placing sideways, wand
i;he left arm bent as the wand is moved
is left upward. See position of wand in
^own behind the body, 4-6 times on each Fig. 5.
81
LESSON X
1. Breathing Ex. 5. Trunk Bending Forward
Stride standing, wand raising for- (A) Left foot placing forward, wand
ward, upward, with slight trunk bend- upward.
ing backward. Carefully. The breath- (B) Trunk bending forward.
ing should be deep. 8-12 times. (C) Trunk raise.
(D) Position.
Repeat with right foot placing. Dur-
2. Knee Bending Ex. ing the bending forward, the legs, espe-
cially the front leg, should be well
(A)Raise on toes with wand lifting
stretched. 2 or 3 times with each foot.
forward.
(B) Knees bend with wand lifting 6. Trunk Bending Sideways
upward. (A) Right toe placing sideways, wand
(C) Knees stretch with wand forward left upward. For position of wand see
as in A. Fig. 5.
(D) Position. 4-8 times. (B) Bend to the right.
(C) Raise.
3. Wand Twisting (D) Position.
Repeat with left toe placing sideways,
Stride standing (Fig. 5). The wand, wand right upward and bending to the
grasped in the middle with the right left. 3 or 4 times to each side.
hand, is held forward, left hand on the
hip. The exercise can be done until 7. Bunning Ex.
tired, then change hands. During the Wand behind the back in front of the
exercise the wand can be held sideways arms as in Fig. 4. Run in place with leg
or upward (21). throwing sideways (42). About 1/2 min-
ute.
8. Breathing Ex.
4. Balance Ex.
(A) Left leg lifting backward with
(A) Left knee and wand lifting for- wand lifting forward upward.
ward. (B) Arm bending till the wand comes
(B) Knee moving sideways. behind the shoulders,
(C) Knee moving forward. (C) Arm stretching upward.
(D) Position. (D) Position.
Repeat with right knee. Slowly and Repeat with right leg lifting. Breathe
steadily, the moving sideways carefully. in during A and B. Breathe out during
3 or 4 times with each leg. C and D. 3 or 4 times with each leg.
82
LESSON XI
1. Breathing Ex. 4. Trunk Bending Backward and
Forward
(A) Left toe placing backward, with
wand lifting behind the shoulders.
(A) Left foot placing forward, wand
behind shoulders.
(B) Arm stretching upward.
(B) Trunk bending forward.
(C) Arm bending, wand behind the
(C) Raising.
shoulders.
(D) Position. Repeat with right toe
(D) Bending backward carefully.
(E) Raising.
placing 2-4 times with each foot. Breathe
(F) Position.
in on. A
and B. Breathe out on C and D.
The same with right foot placing. 3-5
times each foot.
2. Foot Placing Forward with Arms
Stretching Upward 5. Trunk and Head Twisting
(A) Left foot placing sideways, wand
Wand in front of shoulders. Power-
left sideways.
fully, yet with some care. 8-10 times Trunk and head twisting
(B) to the
with each foot.
left.
(C) Twisting forward.
3. Balance Ex.
(D) Position.
Leg and arm stretching. The same to the right. A and D are
(A) Left knee bending upward, with taken quickly, B and C slowly. 3 or 4
wand in front of shoulders. times to each side.
(B) Leg and arm stretching forward. Trunk Bending Sideways
6.
(C) Leg and arm bending to position Stridestanding.
. Wand upward.
of A.
Trunk bending alternately to right and
(D) Position. left. Carefully, 3 or 4 times to each side.
Repeat with right leg. Then bending
and stretching sideways, wand to oppo- 7. Sunning Ex.
site side and finally leg backward, wand Wand behind the back in front of the
upward. Powerfully, and holding a arms (Fig. 4). Run in place with leg
good position. Series, 1 or 2 times. throwing forward about i/o minute (42).
8. Breathing Ex.
4. Leg Throwing Backward with Wand
Toe placing backward, wand back-
Thrusting Forward
ward downward. When the left foot is
Wand in front of shoulders. Alter- placed backward, the right arm is bent
nately left and right leg. Vigorously as the wand is moved down behind the
10-16 times with each leg. body. 4-6 times each foot.
88
LESSON XII
1. Breathing Ex. (B) Foot replace with trunk bending
Feet closed (22). Raise on toes with forward and downward.
wand lifting forward upward. Legs (C) Trunk raise with leg lifting back-
well stretched and close together. Head ward and wand lifting upward as in A.
high, chest lifted. 8-10 times. (D) Position.
2. Knee Bending Ex. The same with right leg lifting. 2 or 2L
Repeat with right leg. Then lifting standing. 8-12 times with short rest be-
and stretching sideways, wand on oppo- tween.
site side, and finally leg backward, wand 8. Breathing Ex.
upward. In A and D the arms and legs
Toe placing backward inward (25),.
should be as straight as possible. Series,
1 or 2 times.
wand backward downward (14). When
the left foot is moved backward, the left
4.Trunk Bending Forward and Downward arm is bent as the wand moves behind
(A) Left leg lifting backward and the body and opposite. Deep inspira-
wand lifting forward upward (Fig. 7). tions. 3 or 4 times to each side.
84
LESSON XIII
1. Breathing Ex. (B) Trunk bending forward with
Left leg sideways fallout (31) (Fig. wand thrusting downward.
4), with wand lifting, left arm upward,
(C) Trunk raising, with wand lifting
right arm sideways. For position of in front of shoulders.
85
LESSON XIV
1. Breathing Ex. 5. Trunk Bending Forward and Backward
lifting and moving.
Leg (A) Jump to stride position with
(A) Left leg Lifting backward, wand wand forward upward.
lifting
behind the shoulders, (B) Bend forward till hands touch
(B) Leg moving sideways. the floor.
(C) Leg backward. (C) Raise.
(D) Position. (D) Wand behind the shoulders and
Repeat with right leg. 2-4 times with slight bending backward. arching the
each. Breathe in on A and B. Breathe chest.
out on C and D. (E) Raise.
(F) Jump to position.
2. Foot Placing Backward with Wand
3-5 times.
Thrusting Forward
Wand in front of shoulders. Vigor- 6. Trunk Twisting
ously 6-10 times with each foot.
(A) Feet close with wand lifting for-
3. Fallout Position Alternating with Knee ward upward.
Bending. (B) Twist to left.
(A) Left leg forward fallout (Fig. 4), (C) Twist forward.
with wand lifting behind the shoulders (D) Position. Repeat to right.
(Fig. 2). A and D quickly and vigorously. B
(B) Position. and C slowly and thoroughly. 2-4 times
Knee bending (Fig.
(C) 2) with to each side.
wand lifting forward upward (Fig. 7).
(D) Position. 7. Bunning Ex.
Repeat with right leg forward fallout, Wand in front of or behind the shoul-
and knee bending the same as before. ders. Run in place with knee throwing
3 or 4 times with each leg.
upward (42). 20-40 steps.
4. Leg Throwing Ex.
Wand behind the shoulders. Leg 8. Breathing Ex.
throwing sideways, alternately with left Feet close, wand behind the shoul-
and right leg. Both legs should be kept ders. Raising on toes with arm stretch-
as straight as possible, and the chest car- ing upward. Thoroughly and slowly.
ried high. 16-20 times with each leg. 8-12 times.
96
LESSON XV
1. Breathing Ex. 4. Trunk Bending Forward and Backward
Leg lifting backward with wand lift- (A) Left foot placing forward with
ing behind shoulders. Alternately left wand behind the shoulders.
lifting
and right leg. Chest arched and head (B) Trunk forward bend.
well up. Slowly, with deep inspirations. (C) Raise.
3-5 times with each leg. (D) Trunk slightly backward bend.
Carefully.
2. Fallout Positions
(E) Raise.
(A) Left leg forward fallout (31) (F) Position.
(Fig. 4) with wand lifting forward up- Repeat with the right foot.
ward.
(B) Position. 5. Trunk Bending Sideways (35)
(C) Left leg sideways fallout, wand
6. Heel Raising Ex.
left upward (Fig. 5).
(D) Position. Wandbehind the shoulders. Raise on
Repeat with right leg. 3 or 4 times toes as high as possible 20-30 times.
with each leg.
7. Jiunping Ex.
3. Balance Ex.
The wand in right hand, left hand on Wand in front of or behind the shoul-
hip (16).
ders. Jumping on one leg, the free leg
is held forward. 10 jumps on each leg
(A) Left leg lifting backward, with
at a time, making about 40-60 jumps in
wand lifting forward.
all (47).
(B) Leg and wand moving sideways.
Wand to opposite side. 8. Breathing Ex.
(C) Leg forward, wand upward.
(D) Move leg and wand sideways (A) Left leg forward fallout (Fig. 4)
again as in position of B. (31), with wand moving back downward
(E) Move leg backward and wand (14).
forward as in position of A, and repeat (B) Position.
once more. Then change wand to left (C) Right leg the same.
hand and do the exercise with right leg. (D) Position. Deep inspiration with
Take care to have a good position and to the wand moving back downward, 5-8
do the exercises slowly and thoroughly. times with each foot.
87
LESSON XVI
1. Breathing Ex. CD) Position.
Fallout standing (31) (Fig. 4) for- Repeat with right leg. 2-4 times.
ward inward (2) (Fig. 11), wand be-
hind one shoulder (13) (Fig. 9). When
5. Trunk Bending Sideways
left leg is moved, the wand is carried Right toe placing sideways, wand left
with right hand behind right shoulder; upward and side bending to right, all in
and reverse. 3-5 times to each side. one count. Then reverse. Carefully,
2. Fallout Position and Arm Stretching
but still thoroughly. Deep inspiration
with bending. 3-5 times.
(A) With waud lifting in front of
shoulders. Left leg forward fallout 6. Balance Ex.
(31) (Fig. 4). (A) Left leg lifting backward, wand
(B) Arm stretching upward. behind the shoulders.
(C) Arms bend until wand comes in (B) Leg moving sideways, wand up-
front of shoulders.
ward.
(D) Position. (C) Leg backward, wand behind
Repeat with right leg 5-8 times. shoulders as in A.
3. Leg Swinging Ex. (30) (D) Position.
Wand in front of shoulders. Leg Repeat with right leg. 2-4 times.
88
LESSON XVII
1. Breathing Ex. inward (2) (Fig. 11) with wand lifting
Left leg forward-inward fallout (2) forward (4) (Fig. 6).
(31) (Figs. 11, 4), with wand moving (B) Raise on toes with wand lifting
back downward. When left leg is moved upward.
forward-inward, the right arm is bent (C) Knees bend, wand behind the
as the wand is moved down behind the shoulders.
body. Deep inspiration. 3 or 4 times (D) Knees stretch, and wand upward
wdth each leg. as in B.
(E) Heels sink and wand forward as
2. Fallout Position, Alternating with in A.
Knee Bending (F) Position.
(A) Left leg back outward fallout Repeat with right foot. Then con-
(2) (31) (Figs. 11, 4) and wand lifting tinue the same way with foot placing in
left upward (7). See position of wand the directions forward, outward, side-
in Fig. 5. ways, back-outward, backward, and
(B) Position. back-inward (2) (Fig. 25). Each series
(C) Knees bend, with wand lifting 1 or 2 times.
forward. 5. Trunk Bending Forward and Backward
(D) Knees stretch and arms sink as
in position. (A) Left leg forward fallout (31)
Repeat with right leg. Series, 2-4 (Fig. 4) with wand lifting forward up-
times with each leg. ward.
(B) Trunk forward bend.
3. Balance Ex. (C) Trunk raise.
(A) Left leg and wand lifting for- (D) Trunk slightly backward bend,,
ward (28) (4) (Fig. 6). Right knee wand behind the shoulders.
slightly bent. (E) Trunk raise.
(B) Leg moving sideways. Wand lift- (F) Position.
ing upward. Repeat with right leg fallout. 2 or !?
(C) Leg backward, wand behind the times.
shoulders.
6. Trunk Twisting and Bending (36)
(D) Move leg sideways and wand up- 7. Jumping Ex.
ward as in B.
(E) Leg and wand forward as in A. Wand behind the back, in front of the
(F) Position. During the whole ex- arms. Jump to stride and starting posi-
ercise the right knee can be kept bent. tion (43) (44). 40-80 jumps.
Quietly and steadily. 1 or 2 times to
8. Breathing Ex.
each side.
Toe placing backward with wand lift-
4. Knee Bending Ex. ing forward upward. Breathe deeply.
(A) Left foot placing (24) forward- 4-6 times with each foot.
89
LESSON XVIII
1. Breathing Ex. (E) Raise.
(A) Left toe placing backward, with (F) Position.
wand lifting behind the shoulders. Repeat with right leg fallout. 2 or 3
(B) Arm stretching upward. times.
(C) Arm bending, wand behind the
shoulders. 5. Knee Bending Ex.
(D) Position. (A) Raising on toes with wand lifting
Repeat with right toe placing. 3-5 upward.
times. Breathe in on A and B. Breathe (B) Knee bending, wand forward.
out on C and D. (C) Knee stretching with wand lift-
ing upward.
2. Leg Throwing Ex.
(D) Position. 10-20 times.
Wand in front of shoulders. Leg
throwing sideways with wand thrusting
6. Trunk Twisting
forward. Alternately with left and right
leg. Powerfully, but a little carefully. Stride standing, wand behind the
8-12 times to each side. shoulders. Raising on toes with trunk
twisting and wand moving back down-
3. Fallout Position with Arm Stretching ward (14). Quietly and slowly with
(A) Wand behind the shoulders, and raised chest and deep breathing. 3 or 4
left leg outward fallout. times.
(B) Raise on toes, wand upward. 7. Jumping Ex.
(C) Heels sink, wand behind the
shoulders as in A.
Wand behind the back in front of the
(D) Position.
arms. Jumpingin place on one leg, the
other leg is held forward (47). 10
Repeat with left leg. Slowly and pow-
erfully. 4-6 times.
jumps on each leg at a time, making
about 40-80 jumps in aU.
4. Trunk Bending Forward and Backward
8. Breathing Ex.
(A) With wand lifting forward up-
ward, left leg forward fallout. Toe placing (26) (Fig. 9) back out-
(B) Trunk forward bend. ward (Fig. 11), with wand lifting
(2)
(C) Trunk raise. forward upward. Quietly, with power-
(D) Trunk slightly backward bend, ful inspirations. 3-5 times with each
wand behind the shoulders. foot.
90
LESSON XIX
1. Breathing Ex. (D) Position.
(A) Left leg sideways fallout (31) Repeat with right leg. The movement
(Fig. 4),. wand left arm upward, right isa strong one, and ought, therefore, to
arm sideways (8) (Fig. 8). be taken carefully. 2-4 times.
(B) Position.
(C) Right leg sideways fallout, wand
5. Trunk Twisting
right arm upward, left arm sideways. Feet closed, wand lifted upward.
(D) Position. Deep inspirations. 4-6 Trunk twisting and slight bending back-
times to each side. ward. Alternately to left and right, a
little The wand can also be
carefully.
2. Changing between Fallout Positions lifted behind the shoulders. 3-5 times
(A) Left leg forward inward (2) to each side.
(Fig. 25) fallout (31) (Fig. 4), wand
right upward. See position of wand in 6. Trunk Bending Sideways
Fig. 5. Stride standing.
(B) Left leg backward outward fall- (A) Left knee bend, wand left up-
out. Wand upward.
left ward, and side bending to right.
(C) Left leg forward inward fallout, (B) Trunk raise, knee stretch, and
wand right upward. wand sink to starting position.
(D) Position. (C) Repeat with right knee bend,
The change from A to B and from B wand right upward, and side bending to
to C is done directly without taking the left.
fundamental position. Repeat with right (D) Position. 3-5 times to each side.
leg. 3-5 times.
3. Balance Ex.
7. Running Ex.
The wand in the right hand, left hand Wand in front of or behind the shoul-
91
LESSON XX
1. Breathing Ex. ( E ) Leg and wand forward as in A.
(A) Left leg lifting backward, wand (F) Position. During the whole ex-
Tbehind the shoulders. ercise the rightknee can be kept bent.
(B) Arm stretching upward. Quietly and steadily. 1 or 2 times.
(C) Wand behind the shoulders.
4. Trunk Bending Forward and Backward
(D) Position. Repeat with right leg.
Inhale on A
and B. Exhale on C and D. wand upward. Trunk
Stride standing,
3-5 times each leg. bending forward and slightly backward.
Carefully. If not used to the backward
2. Fallout Positions bending, put the wand behind the shoul-
ders. 4-6 times.
(A) Left leg outward fallout with
^and lifting upward. See position of 5. Heel Raising Ex.
wand in Fig. 5.
(B) Position. Wandbehind the shoulders. Raise on
toes 20-30 times, as high as possible.
(C) Right backward outward fallout,
wand right upward. 6. Trunk Twisting and Bending (37)
(D) Position. Repeat with right leg
outward, left leg back outward. The se- 7. Running Ex.
ries, 3 or 4 times. Wand
behind the back in front of the
arms. Run in place with foot throwing
3. Balance Ex.
backward (42). About 1 minute.
(A) Left leg and wand lifting for-
8. Breathing Ex.
ward. Right knee bend.
(B) Leg sideways, wand upward. Toe placing sideways. Wand back-
(C) Leg backward, wand behind the ward downward. When left foot is
shoulders. placed sideways, the right arm is bent as
(D) Leg sideways, wand upward as the wand moves behind the body and op-
in B. posite.
92
LESSON XXI
1. Breathing Ex. wand sinking forward (4) ; shoulder
Starting position, wand behind the high, arms straight.
shoulders. (C) Left leg forward fallout, wand
(A) Knees bend, wand forward. upward as in A.
(B) Knees stretch, wand behind the (D) Position.
shoulders. The same with right leg. 2-4 times
Repeat 12-20 times. Breathe in on A with each leg.
and out on B.
5. Trunk Twisting (38)
2. Leg Throwing Ex. 6. Trunk Bending Sideways
Wand in front of the shoulders. Leg Left leg outward fallout, wand behind
throwing backward carefully with wand the shoulders. Slightly twisting to right.
thrusting forward. Alternate with right Side bending carefully to left. 3-5 times.
and left leg. 6-10 times with each leg. Then reverse.
93
LESSON XXII
1. Breathing Ex. 5. Trunk Twisting
Feet closed. Raise on toes with wand Left leg outward fallout, wand behind
lifting, forward upward. Take a deep the shoulders and trunk twisting to left.
inspiration with the wand lifting. 8-12 Trunk bending forward and backward.
times. The bendings will then be done in the
directions forward-outward and back-
2. Changing between Fallout Positions
ward-outward. Repeat with right leg.
(A) Left leg backward outward fall- In each position 3 or 4 bendings can be
out (13) (Fig. 4), wand behind the left taken forward and the same number
shoulder (13) (Fig. 9). backward.
(B) Left leg forward inward fallout,
wand behind the right shoulder. 6. Trunk Bending Sideways
(C) Left leg backward outward fall- Stride standing, wand upward. Side
out, wand behind the left shoulder as bending alternately from left to right.
in A. Carefully. If the bending is very un-
(D) Position. Then reverse. During comfortable, put the wand behind the
the direct change from A
to B and from shoulders. 3 or 4 times to each side.
B to C, the wand is moved evenly in as
large an are as possible. 2-4 times with 7. Bunning Ex.
each leg.
Wand behind the back in front of the
3. Balance Ex.
arms (15) (Fig. 4). Run in place with
The wand in the right hand, left hand leg throwing forward, sideways, and
on hip. backward (42) About 1 minute.
.
94
LESSON XXIII
1. Breathing Ex. (B) Trunk forward bend.
Left leg forward fallout, with wand (C) Trunk raise.
moving back downward. When left leg (D) Trunk slightly backward bend,
is moved forward, the left arm is bent wand behind the shoulders.
as the wand is carried behind the body. (E) Trunk raise.
When the right leg is moved, the right (F) Position.
arm is bent. 4-6 times with each leg. Repeat with right leg, 3-6 times.
5. Trunk Twisting
2. Leg Swinging Ez.
(A) Left leg forward-inward fallout,
Wand in front of shoulders. Leg wand behind the shoulders, left arm
swinging sideways and inward in six
straight and shoulder high.
counts. On the sixth count the foot is (B) Twist to left.
replaced, then the other foot begins.
(C) Twist forward.
3-5 times.
(D) Position.
3. Balance Ex. Repeat with right leg, forward-inward
fallout, right arm straight.
Wand in right hand. Left hand on
hip. 6. Trunk Bending Sideways
(A) Left leg and wand lifting for-
Feet closed, left foot forward, and
ward. Right knee slightly bend. wand behind the shoulders. Alternate
(B) Leg and wand sideways. side bending, 3 or 4 times to each side.
(C) Leg backward, wand upward. Change feet and repeat.
(D) Wand and leg sideways as in B.
(E) Wand and leg forward as in A. 7. Bunning Ex.
(F) Position, and immediately repeat
Wand in front of or behind the shoul-
the exercise once more. Then change. ders. Run in place with knee throwing
During the whole exercise the standing upward 30-50 steps.
(42).
leg can be slightly bent.
8. Breathing Ex.
4. Trtink Bending Forward and Backward
Raise on toes with wand lifting for-
(A) Left leg forward fallout with ward upward. Quietly and evenly with
wand forward-upward.
lifting deep inspiration. 6-10 times.
9S
LESSON XXIV
1. Breathing Ex. (B) Bend forward and downward tilf
"Wand behind the shoulders. Toe the hands touch the floor.
placing backward with arm stretching (C) Raise.
upward. Thoroughly 6-8 times with (D) "Wand behind the shoulders and
each foot. Inhale as the arms are slight bending backward, arching the
stretched upward. Exhale as the arms chest.
bend.
(E) Raise.
2. Changing between Fallout Positions (F) Jump to position.
(A) Left leg outward fallout with The exercise 3-5 times.
wand moving back downward.
(B) Position. 6. Trunk Bending Sideways
(C) Right leg back-outward fallout.
Wand right upward. Left toe placing sideways, wand right
(D) Position. upward. position of wand see Fig.
For
"When left leg is moved outward, the 5. Side bending to left. All in one
left arm is bent as wand is moved be- count. Then reverse, quietly and thor-
hind the body. 2-4 times. oughly. 2-4 times to each side.
"Wand behind the back in front of the (A) Raising on the toes with wand
elbows. Leg throwing in five directions lifting behind the shoulders.
(forward-backward) (2) (Fig. 25), 3-5 (B) Knee bending, wand forward.
series. The foot, in the whole exercise, (C) Knee stretching with wand lift-
should not sink to the floor. Repeat with ing behind the shoulders.
right leg. (D) Knee bending, wand forward.
Continue 10-20 times. Breathe in with
5.Trunk Bending Forward and Backward the knee stretching and wand lifting.
(A) Jump to stride position with Breathe out with the knee bending and
wand lifting forward-upward. wand sinking.
96
LESSON XXV
1. Breathing Ex. (C) Trunk raise, wand upward.
(A) Left toe placing back outward, (D) Trunk forward and downward
wand behind the right shoulder and head bend.
twisting to right. (E) Trunk raise.
(B) Position. 4-6 times to each side. (F) Jump to position. The series, 5
Compare Ex. 1, Lesson VIII. or 6 times.
97
Appendix
Brief History of Curative Gymnastics
In the long run of life it is not so
much its intensity as beauty that
its
cial exercises for curative purposes long Self-perfection at any cost to others was
before the Greeks, but their records are their one aim.
not definite enough to be of any particu- The dazzling brilliance of the intellect-
lar value. Neither are those of the an- ual achievements of the Greeks, and the
cient Egyptians, though they probably elegant refinement of their personal per-
knew more about this art than their rec- fection can not, however, help compel
ords show. They surely inspired the admiration from every earnest seeker
Greeks in this, as in many other lines. for truth, in spite of their deficiencies
The Greeks were the first, however, so in other more emotional and religious
far as we know, who elaborated exten- lines. It is often not quite clear to even
sively on this noble art. They consid- the most advanced of us how immensely
ered gymnastics to be absolutely neces- far removed the ideal of life of the
sary for the preservation of health. It twentieth century is from the ideal of
was for this reason that the gymnasia the Greeks. Still the products of these
were dedicated to Apollo, the god of phy- wonderfully gifted mortals have a charm
sicians. all their own in expressing freedom, joy-
Plato considers Herodicus to have been ousness and poise. Their cold marble
among the inventors of curative gymnas- seems almost to move with living breath.
tics. Herodicus lived at Athens a short Pictures of their most beautiful statues
time before the Peloponnesian war. ought to be hung in everj^ school, club
Plato says that he was not only a sophist, and gymnasium, and as far as possible,
but also a physician and a master of the should be set up as well,
life-sized casts
gymnasium. He was troubled with very to accustom the eye to conceive the per-
weak health, and tried if gymnastic ex- fect form and to value the beauty of our
ercises would not help to improve it; own bodies, that in this way we may get
and having perfectly succeeded in his ideals which we may strive to imitate.
own case, he imparted his methods to Mr. Galton, whose anthropological in-
others. vestigations and statistical and other
Several other Greek writers give us measurements of human faculties, phys-
quite extensive accounts of the good ef- ical and mental, under a wide range of
fects of particular exercises, and they circumstances, give him a peculiar right
were practiced so universally by all to be heard, is of opinion that the ablest
classes, that it can not be supposed but race of whom history bears record is un-
they must have been able to produce questionably the ancient Greeks. He
great and good effects. considers that our average intellectual
From an attentive perusal of what we as well as physical development is far
find on this subject in classical litera- below that of the Greeks as a people.
ture, the reader can hardly fail to be He says: "It follows from all this, that
convinced that the great majority of the the average ability of the Athenian race
ancient Greeks esteemed gymnastics far is, on the lowest possible estimate, very
more highly than do the average people nearly two grades higher than our own
at the present day. The Greeks had an that is. about as much as our race is
ideal, a more definite ideal than we in above that of the African Negro."
our age seem able to grasp. Greece In ancient Greece, art and physical
stood for consummate refinement of exercise stood in the closest relationship
physical and mental beauty. They at- to one another. Art would really not
108
APOLLO BELVIDEBB
(See page 108.)
BRIEF HISTORY OF CURATIVE GYMNASTICS 105
have existed without gymnastic exer- forgotten during the Dark Ages. Dur-
cises. ideals of human physical per-
The ing the fourth century Arebasius pub-
fection were then created. lished his book on the art of Curative
In view of the extraordinary influence Gymnastics. This is now our most im-
of physical exercises on the preservation portant record on the subject during
of the strength of the race, our present antiquity. During the sixth century
generation ought to take them as se- Actius wrote quite extensively about
riously and enthusiastically as the an- active and passive as well as resistive
cient Greeks. Yes, even more so, as the movements, massage, etc. During the
need for physical regeneration is far middle century of the Dark Ages, signs
greater now than in their times. Every- of life of this nol^e art gradually died
body ought to feel it his duty to do all out, and like other arts and sciences of
that is possible to perfect the health, antiquity, not only ceased progressing,
strength, efficiency, and beauty of his but took a backward trend. The great
body. We ought to strive to obtain so laws are either for progress or retrogres-
great a measure of vitality and self-con- sion. Stagnation, therefore, always
trol, of physical, mental and moral means the latter. There is no resting-
health and efficiency, that our children place in the evolution of the world.
may be improved editions of their par- There is only progression and retrogres-
ents. "Whoever intelligently raises such sion, rising or falling.
children will have the honor of having It is easy to understand that the seeds
rendered the greatest and noblest serv- which the nations of antiquity had sown
ice to the state; namely, that of con- could not find favorable conditions for
tributing to the raising of the level of growth during an age that despised sci-
our race as a whole. On the other hand, ence and lost itself in superstition and
those that bring children into the world, mysticism. But fortunately for human-
physically as well as otherwise unbal- ity, each evil carries its own remedy in
anced and inferior, are contributing in its bosom, each action is followed by a
lowering the standard of the race; are reaction, and the progression of the
working against instead of with progress world resembles the movements of a
and evolution. pendulum that swings from one side to
As the Greek culture was influenced the other, while it at the same time moves
by the old Egyptians, so the Romans in forward. Each swing of the pendulum
their turn were influenced by the raises humanity a step higher on the
Greeks. Among the many advantages ladder of progression. The dawn of the
in culture and, refinement which the sixteenth century called into existence a
Greeks gave to their conquerors, the art new era of thought, not only in religious,
of curative gymnastics was one of the but also in curative and other scientific
most important, and this art therefore and artistic lines. The world awoke
flourished in Rome particularly because again from its long
sleep in mental
of Greek influence. Many of their most torpitude, during the Middle Ages, and
celebrated physicians were Greeks, as as the shadows of night fly at the ap-
for instance Asclepiades, who practiced proach of the day, so fanaticism, super-
shortly before the birth of Christ. He stition and bigotry began to fade away.
made an extensive use of curative gym- The sun of Truth began again to rise in
nastics, and according to Pagel is con- the East, and although his light may
sidered to have been the founder of this afterwards have been obscured by the
art in the Roman world. mists and vapors rising from fields on
From the Roman literature we learn which dogmas and superstition were un-
that gymnastics and massage were highly dergoing the process of putrefaction,
valued by the laity as well as by the pro- nevertheless it was penetrating enough
fession. The famous Galen, whose in- to extend its beneficial influence over the
fluence lasted for several centuries after subsequent hours of that day. It shone
his death, paid a great deal of attention through the murky atmosphere of secta-
to this art. It is partly due to him that rian bigotry and sent its rays into doubt-
this mode of treatment was not entirely ing minds. Free thought and free in-
106 ART OF CURATIVE GYMNASTICS
vestigation,having shaken off the chains Do we not have a remainder of
still
with which they were bound down for the Dark Ages in many
of our so-called
centuries by the enemies of Liberty, civilized communities? "Wherever the
broke the door of their dungeon and rose practice of this noble art of curative
again to heaven to drink from the Foun- gymnastics as well as other branches of
tain of Truth. Free inquiry took the physiological therapeutics is neglected,
place of blind credulity reason rose
; and where the methods advocated by the
victorious out of its struggle with blind heading authorities in these lines are met
belief in authority. Spirits that had with scorn and contempt, there we may
been bound to cold and dead forms were stilj look for a condition similar to that
set free, and began to expand and take of the time of Paracelsus.
their natural shapes \ and truths that The literature of the sixteenth century
had been monopolized and held captive marks a distinct advance in the study
for centuries became the common prop- of gymnastics and other curative prin-
erty of all that were able to grasp them. ciples over the previous darker centu-
Such a great struggle for liberty ries. Barelli, Baglivi, Sydenham,
could not take place without causing a Stubbe, Temple, Guy on, Meibom, Paul-
commotion in every realm where mind lini.names well known in the pioneer
was at work. In the department of the ranks of modern gymnastics, express
curative sciences there could be seen a themselves at some length on the subject
general struggle of the new against the of the art of curative gymna.stics. The
old, of reason against sophistry and su- famous .Friederich Hoffman declared
perstition. gymnastics to be the greatest of all cura-
It is now
over four hundred years ago tive agencies through its influence on the
that Paracelsus spoke the following circulation, appetite, etc. He advocated
words to the physicians of his time. This manual therapeutics after the teachings
was during the latter part of the Dark of the Greeks and Romans and has with-
Ages. It certainly explains the reasons out any doubt greatly advanced the
why the art of curative gymnastics could cause of curative gymnastics in Ger-
not flourish during those times. He many, as well as France and England.
says: In the first part of the seventeenth cen-
"You have entirely deserted the path tury the Germans, Stahl, Wedal, Alberti
indicated by nature, and built up an ar- and Buchner, wrote quite extensively on
tificial system which is fit for nothing the subject. In 1748 Boemer's "Dis-
but to swindle the public and to prey sertatio de arte gymnastica" and Geh-
upon the pockets of the sick. Your rike's "De gymnastica medica veteris
safety is due to the fact that your gib- inventoribus" were published. In Eng-
berish is unintelligible to the public, who land we find the famous work "Medi-
fancy that it must have a meaning, and cina gymnastica," a treatise concerning
the consequence is that no one can come the power of exercise as a curative agent.
near you without being cheated. Your Sherlock. Andry, Winslow. Tissot, Trau-
art does not exist in curing the sick, but chin, and especially Rousseau, can have
in worming yourselves into the favor of the credit of making curative gymnas-
the rich, in swindling the poor, and in tics highly appreciated in Paris ^t the
gaining admittance to the kitchens of end of the seventeenth century.
the noblemen of the country. You live Germany also made a great stride in
upon imposture, and the aid and abet- the gymnastic line, more particularly in
ment of the legal profession enables you general gymnastics, the French paying
to carry on your impostures, and to more attention to its curative side. Guts
evade punishment by the law. You poi- Muths is the best known of the Ger-
son the people and ruin their health man advocates of gymnastics during the
you are sworn to use diligence in your beginninsr of the last century. He was
art ; but how could you do so, as you greatly iiifluenced by the Greek and Ro-
possess no art, and all your boasted sci- man authorities on the subject, as well
ence is nothing but an invitation to cheat as by Hoffman and his followers.
and deceive?" In the vear 1776 there was born a man
BRIEF HISTORY OF CURATIVE GYMNASTICS 107
who was destined to revolutionize the ones, until he at last succeeded in estab-
practice of gymnastic therapeutics. Pehr lishing a practically new system of gym-
Henrik Ling, the founder of the Swedish nastics, which he classified as follows:
system of gymnastics, was bom in Ljun- Pedagogic, Medical, Military and As-
ga, in the south of Sweden. After he thetic.
had matriculated, at the age of eighteen, Ling founded the Royal Gymnastic
he first intended to follow in the steps Central Institute in Stockholm in 1813.
of his father, who was a clergyman. He This famous institute will soon celebrate
therefore took the degree of divinity the one hundredth anniversary of its ex-
four years later, and then went to Copen- istence, and in the same year Olympian
hagen, where he for a while taught lan- games are to be held in Stockholm. No
guages. Later he visited Germany, more appropriate celebration could be
France, England and several other coun- planned for its centennial. The Greek
tries, returning to his native country in paper Asti^ at the time of the Olympian
the beginning of the last century, the games in Athens, 1906, said of the Swed-
exact year not being known. ish exhibition
On his return home he was a martyr '
The Swedish gymnastics are wonder-
'
collected writings fill three large volumes. stands for physical well-being, sound-
In 1806 Ling began to study anatomy ness, splendid vigor. Without for a mo-
and physiology and take part in lec- ment neglecting medical precautions, it
tures and attend clinics, until he finally attacks the positive side of the question
went through nearly the entire curricu- How to insure to every Swede his nat-
'
under sentence must have it, and there- of the overworked grade teachers who
fore full instructions for daily gymnas- are considered good enough to educate
tics are posted even in the condemned the bodies of the children in the public
cell. As soon would they think of de- schools. True, experts sometimes teach
priving a malefactor of his Bible as of these luckless teachers to teach the chil-
his 'day's order.' Adults must have it, dren to wave their arms and legs. But
and therefore the gymnasiums spring up you can not make good gymnasts, theo-
as thick as mushrooms. The children retical or practical, out of the rank and
must have it; therefore, when the state file of stiff or flabby school ma 'ams. The
has done all that it can for them phys- bodies of young Americans are not
ically, private associations take them up. 'built'
'
they just grow.
Free skating rinks and toboggan slides ' The rugged children of Sweden are a
even free toboggans and skates for the convincing recommendation of the na-
skateless
are provided, less with the end tional method. In agility, poise, and
of giving the children joy than of pro- grace, to say nothing of physical stam-
moting that fetish of the Swedish soul, ina, they are far in advance of our school
public health. Associations for outdoor children. A larger investment in scien-
games take charge of the public play- tific physical training in our schools
grounds, organizing so-called pedagogic would pay dividends in the shape of a
games that are not only uproarious fun, steadier nervous organization, a sounder
but develop swiftness, precision, and physique.
snap. With government aid, these soci- "When a Swede gets his body built,
eties send teachers of games to all the he does not leave off there. WTiat the
common schools and the children are club is to an American business man,
turned loose in the open air every day the gymnasium is to the Swede. He
for a short romp. We
use these Swedish 'takes exercise suited to his age to keep
games in our gymnasiums and in such in condition; or if ailing, puts into the
of the public schools as can command the nearest gymnasium for repairs. Head-
space. Why
not use them out of doors aches, liver complaints, nervousness,
and make them universal? dyspepsia, are all treated, at least par-
The Swedish government
' *
itself takes tially, by active or passive gymnastics.
splendid care of the muscles of its little That is, the Swede either exercises or
citizens. Every school-child in the king- lies down and permits an attendant to
dom is under bonds to learn to swim, un- exercise him.
less, as is rarely the case, the schoolhouse "Medical gymnastics after the
is too far from any water. The Swedish Swedish model are more and more com-
small boy is more likely to be provided ing into favor with American physi-
with swimming trunks and forced into cians. But middle-aged Americans have
the water than, as with us, arrested for a lot to learn about the therapeutic value
going in without them. of exercise. It keeps off fatty degenera-
"As for the formal gymnastics in tion ;it keeps off old age. Look at the
Swedish schools, it is a yery serious af-
Swedes their clear skins, their fresh
fair; for it is BODY
BUILDING. One color, their freedom from overplus
system (the Ling) prevails throughout weight. Look at their mortality rate
the kingdom, and even in the country the lowest in the civilized world!"
schools the teachers are all experts. A Swedish gymnastics is a really vital
Swede would as soon think of letting a art as well as a science which admirably
medical student experiment upon his satisfies the needs not only of that nation
liver as of permitting a teacher to med- but also, with a few modifications, of
dle with his children's muscles without most other civilized nations.
a certificate from the Royal Institute. Victor Balk, the distinguished Swedish
The worship of the Ling system may be authority on gymnastics, says:
ludicrous, but the American no-systera is "Swedish gymnastics have made, it
not less absurd. Think of the young may be said, their triumphal march over
women who 'take up' Delsarte or what- the whole world. In" England they have
not and are permitted to teach. Think been introduced into the naval training
110 ART OF CURATIVE GYMNASTICS
schools; training schools of gymnastic In Sweden, the real home of this sci-
teachers for the English army adopted ence, the pupils of Ling greatly helped
several of its forms, while private train- to establish the respect for these meth-
ing schools of Swedish gymnastics exist ods and gradually also to spread the
in several parts of the country. In knowledge thereof to other countries.
France the new manual of gymnastics Many able advocates have been working
for the army is based on the Swedish with great skill as well as enthusiasm to
principles. In Germany a central insti- spread the principles of the Ling system
tute for the training of teachers in ac- to all the civilized world. A great many
cordance with the same system was fanatical advocates of the system, who
founded as long ago as fifty .years. were too irrational to be tolerated in
"Swedish gymnastics are probably their own country, have also lent their
'
the most rationally correct existing. influence in advertising certain faulty
Ling was an artist in the highest sense and perverted ways of practicing the
of the word a poet and a philosopher system. The medical profession in this
tics was further developed by his pupils has become a sort of religion in which
Branting and Hjalmar Ling. The Ger- faith replaces knowledge, and one is
mans did considerable to make the sys- asked to begin its study by swallowing
tem appreciated by introducing it at the whole a quantity of the most innutri-
great German and Austrian clinics. It tious formulae on which science could be
was especially when such famous physi- fed. Moreover, almost all of Ling's the-
cians as Hueter, Esmarch, Barbieri, ories are untenable and his physiologic
Volkmann and Gussenbauer began to statements absurd. . . Fortunately,
.
advocate the gymnastic system in their however, the practice of the Swedish
practice and to demonstrate its virtues, gymnasts always has been, and is now,
that the scientific world began to wake better than their theories and in their
;
thinks less that is, in his upper brain. thirty years of age. Then, instead of
As we mature we become more thought- heeding the lesson and returning to the
ful and dignified and inactive, physic- kingdom of life and joy that the child
ally. We have retired to the cranium inhabits, throwing off care and worry
and become so weighed down with the simply by a childlike faith in the Good
distractions and cares of mortal life that Father, we are apt to surrender to the
life's building and restoring processes stealthy approach of decrepitude and
are disturbed. We have become so death, without resistance.
theory perverted that we have actually Let us cast off the fears and sorrows
lost the ability to appreciate the sim- and mental weights of mortality. They
plicity and beauty of a childlike nature are false and have no basis in truth.
and learn from the lives of the natural This we feel when the Spirit of Truth
ones. A few minutes of physical activ- is fulty realized. Let us arise in the
ity such as children indulge in, con- strength of the spirit and inhabit this
vinces us that we have already begun to body with a joyous consciousness of a
lose our body, even though no more than deathless destiny of active usefulness.
THE ART OF MASSAGE
By J. H. Kellogg, M. D.
Member of the British G. necological Society, the International Periodical Congress of Gynecology
and Obstetrics, American and British Associations for the Advancement of Science,
the Societe d'Hygiene of Prance. American Medical AssociationfSuperin-
tendent of the Battle Creek (Michigan) Sanitarium.
for diseases of the heart and kidneys, is also described, giving careful rules
for the various special exercises and baths employed in connection with this
treatment.
(See oppoElte page.)
35 35
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