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Post date: Jan 21, 2017 4:39:37 PM
Natural Method of Physical Training
Chapter 5. The Joints and their Development
We should constantly keep in mind the structure of the body. Our physical system is our foundation and it will be of no avail to ignore either the limitation or the possibilities of that system.
Our physical system should be of the utmost service to man and should be made all that its owner can make it. Man’s bone structure gives him a scope of movement greater than any animal because our intelligence has taught us to aid our development in every useful direction. With this versatility comes the need to use the bone system at should be used. ½ use of the bones and muscles is common due to limited knowledge of the actual location capacity of the joints. When stooping we must utilize the hip joints, not the spine. Most of us forget about the joints until a slip or movement gives the unused machinery a twinge. Instead of avoiding any further service in the offending part we need to learn our lesson and make the joint serviceable.
The extremities of the joint are covered with cartilage, a solid but softer substance than one, and one whose smoothness and elasticity keep the ends of the bone from wearing. The cartilage is covered by a thin layer known as the synovium. The joints are continually kept well oiled and by fluid called synovial. A series of tough bands, called ligaments, hold the bones in proper position.
Joints like the knee and ankle are hinge joints. Joints like the shoulder and hip are ball and socket. Both are operated on the same principle and both have the same general conditions of health and strength.
The joint has all the flexibility that the muscles and ligaments will allow it. The difficulty in bending is not in the bones but in the muscles and ligaments about the bones. When the joints aren’t fully trained by use, difficulty will constantly arise even in the minor movements.
It is important in developing the muscles of the body to keep in mind the office of the bones.
The bones are not insensible materials but contain a blood system, a life and sensitiveness equal to other parts of the body. They are as much dependent on exercise for health as the muscles.
A properly exercised bone is increased in dimensions. By carrying the body in the best possible manner, the bones aid in increasing the height and the building out of the frame.
By frequent and easy practice the hips can be made what they should be--the natural hinge of the body. Begin by ascertaining the location of the hip joint with finger. Place the middle finger of each hand on it’s corresponding hip joint. Now bend forward and the relation of the pelvis bone to the leg joint will be perceivable by the thumbs and fingers. The action of bending is a backward movement of the hinge of the body and not a forward movement of the head. Preserve the natural relations of the head neck and back and make bending a conscious move of the hips. Repeat several times. Go as low as possible without bending the back. A broomstick held to the back of the head upper back and tailbone may be used until it becomes plain the hips are doing all the movement
When first starting, the head and neck arches and the back hollows. When we guard against movement of the back or neck, the value of these fine hip hinges begins to emerge. Repeat these movements with the hands raised above the head. Then bend as far forward as the hip joints will allow. Throw the shoulder up and forward and touch the floor with the tips of the fingers without allowing the knees to bend. In time, the ability to touch and even the palm to the floor becomes possible.
The action of the shoulders is important and needs to be developed. The power of shoulder movement in itself is surprising. Stand upright in the correct position and lift the shoulders as high as possible, lowering them afterward as low as they will go. When performing these moves endeavor to keep the shoulders flexible and vigorous. The width and general bulk of the shoulders is increased by training them with the collar bone (clavicle) with the other muscles and bones involved.
To develop the muscles of the shoulder, the upper back and sides do the following exercise: Stand sideways near the wall at a point that allows the hand to easily touch the surface when the arm is fully extended. Move an inch away and reach for the wall without moving the feet hips or pelvis. Move another inch away until it becomes challenging to reach for the wall. Repeat the process until unable to touch the wall. Perform the movement on the other side. The effort to reach will draw out and straighten the shoulders. It will be made to discover that the shoulders have a unique lateral extension.
There is a complementary action between the hips and shoulders which is well illustrated in the act of stooping. The first bending is of the knee then the hip hinges work and the body bends, lower the shoulders, by which the hand is brought easily to the ground without wrenching of the spine to the discomfort of the lungs or abdomen. In this and similar movements, the abdomen should be contracted and under muscular control. Do not allow the abdomen to distend.
Fig. 14. Proper Stoop Technique
In the same manner when seated do not reach over a table by curving the back, but by throwing the shoulder forward. If this does not bring the shoulder near enough, bend at the hips. With the spine firmly pressed against the chair, with practice, the shoulder in reaching may be oscillated directly forward from 2-6 inches.
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