The San Francisco Call. Newspaper, July 5, 1903, Page 14

14 THE SUNDAY CALL. I?AININGNU ) ,Ef forl’l?e(l ¢ s i this: Tf b and opening pores of the ques S W e you e Ag e = e work y get less & n w a v i dywn stairs, she rate - € ng e s g ber she g v married life the uss.uiness of the body and the charm which belongs to their gir! e T sign of loss of form in woman is the depression between the point of the ck. To remedy it, the suggested. The arms turned out and shouider the 1 following are he cercise rigid e toe legs rig The rs are lifted up toward the e with great pressure. Take a long breath as the shoulders:are ralsed and as they are pressed down the *breath is expelled. In this exercise the are pressed agalust the stomach. v auty exercise is as follows: 1ds on the hips, lifting the 3 from the hips, inhaling wing the elbows as far back as In expelling the breath, bend and extend the hands across tfie ebdomen, pressing heavily in order to ex- pel the breath from the chest entirely. Another movemept: Place the hands on the hips and lower the hip to the right &nd make & complete circle of the head and chest to the right and left and then _reverse it Place the hands behind the back, grasp the left wrist firmly with the right hand, sliowing the wilst to rest on the lower FERDY For Worr Then raise the ces and prees the hands firm! k, coming down tc sitting p on the and es. then come standing his move t must be done The other is to raise the chin - well up in the air, the head thrown well back, repeating until tired. If you feel glddy from these last few movements, stop and begin again. For an even development of the arm without muscular knots, hold the arms rigid etraight out from the shoulders, with the hands closing and turning them until the knuckles are turned outward &nd then reverse the movement until the knuckles are turned upward. The same movement may be executed with the legs. Stand perfectly upright end turn the foof to the right, twisting the leg and making the same movement which has been described for the arms. This will give easiness of carriage and prevent that wobbly movement which de- forms many women. Stand perfectly upright on one leg, and with the other leg make a circle, bringing the foot back to its original position—al- ternating. Lock the hands in front and gradually ralse them with the arms pushing to the extreme frent with all the pressure possi- ble, taking the breath and expelling it. This will strengthen the shoulders and back and equalize the strength in the arms. For those who play the plano, the fol- lowing exercise is very beneficial: Sit on a chair and place the wrists on the knees. Extend the fingers to the utmost, cramp- ing them Ifke claws and bringing tnem back to the palms, and continue the move- ment. ‘We had an eminent doctor here recently T)/zmd (OUNTY I Of PITAL. - UT at the City and County Hospital are three score nurses whe 0 are enjoying health and adding to their physical g of exercises they are taking under the direction of William Greer beauty by reason Harrison of the Olympic Club. Mr. Harrison; seeing the need of healthy young women who are devoting their lives to the care of the sick, ad- vised with the head nurse, and at her urgent request prepared a course of exercises. He instructed George S. Miehling, the wrestling teacher at the Olympic Club, and the latter has devoted many hours showing the nurses how to breathe properly, how to walk, hold their heads and de- velop the muscles of their body in order that they might handle heavy patients without danger of injury to themselves. They all wear bloomer costumes while exercising. The room sef iuldo for them is a large, airy apartment. There is little or no appa~ ratus for them to use, and it was this lack that led Mr. Harrison to formulate the following course of exercises to meet the demand. Mr. Harrison is president of the Olympic Club, one of the great- est athletic institutions in the world. He has made a life-long study of the upbuilding of both sexes. He is a shining example of what proper training will do for a man. Although over 60 years of age, he is as nimble and clear skinned as any man of 30. He is capable of out~ walking any athlete in the club. Therefore the following article from his pen, specially {llustrated L IMBERING UFP. ~—Dr. Lorenz—who tells us that in every city there are thousands of deformed children. It would be well if sclence should investigate the causes of these de- -— formities. The result of the investigation ‘would show, perhaps, tuat the assumption ©of maternal functions by women utterly unfitted for that office was the chief eause. The various forms of exercise given to the nurses are, with slight modifications, suitable to all women not organically weak. Each exercise given to the nurse has a special purpose in view. To meet the requirements for the special demands for some particular part of the body ‘which should be called into play In their actual work, special development is pro- vided. Take the exercise for the chest, for instance. Deep breathing adds to the lung power, strengthening and adding to the cells while building up the muacles of the chest. In a confined space like & smick room, ‘where air {s none too plentiful, the value of a sound pair of lungs In a strongly buttressed chest is easily understood. ‘What is called the swimming movement is specially intended for the development of the chest and lungs. As lifting is one of the most frequent exercises put Into operation by the nurse it is necessary that her back and arms should be trained to 1lift heavy weights without & strain upon herself, hence the exercise. ‘Taken with a view of relleving the pu- plls from too great a strain, most of these by the nurses at the City and Countw Hospital, is of rare scientific value exercises are given whils the puplls are seated on the floor. These movements have the effect of increasing not merely the strength of the back but the elasticity of the muscles. They also increase the muscular development of the neck and shoulders,. strengthening the arms and fully developing the muscles of the abdo- men. That the development of the abdo- men plays an important part in all phys- ical pxercises has been. too long ignored. The onlg People who seem to understand the valUe of abdominal muscular develop- ment are singers, who build up the mus- cies-of the abdomen by deep breathing. in order. that the abdomen may support the chest when the singer is taking & high note. This muscular development is best secured by the exercises already referred to. The overhead exercises, that i, where the arths are circled over the head, strengthen the sides of the body, bulld up the chest muscles and secure to the pupil strong, well developed muscles In the calves and sides of the legs, The rowing movement is given by wom- en clasping hands while seated and get- ting the resistance from each other by pulling the upper partion of the body esch toward the other. The strengtheming of the wrist and forearm is secured by bringing the hands of the pupils te bear upon each other’s paims muu-mncmnxtfimdh-_.. ing the legs, raising and lowering the for- ward part of the feet on the heels, raising and depressing the toes. The knees are strengthened by making & half circle to right and left, keeping the lower portion of the legs rigid, the upper portion relaxed. The whole body is strengthened and afl the muscles developed by bending the knees, locking the fingers and swinging the locked hands over the head with & pump motion, bringing them down to the full length in fromt. Some of these movements are done with the muscles tense, some with the muscles relaxed, but all with a purpose. In or- der to strengthen the abdomen and to de- velop the muscles of the legs the knees are brought up to the chest alternately. It is a movement that healthily affects all the muscles of the body. For strengthehing the shoulders the upper portion of the back or for de- veloping the neck the pupll lies upon the floor and throws the feet over the head, touching the floor behind the head with the toes and then springing straight w on the feet. The ordinary calisthenic movem raising the hand over the head, bfl“t - the head down and touching the floor with the hands, Is done with tense mus- cles and is done rapldly but briefly, This movement is modified by turning right and lett. -