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Post date: Feb 20, 2017 2:07:24 PM
Natural Method of Physical Training
(06) Exercise for Muscles and Joints
The purpose of physical training is to follow gradual steps to the point where a perfect familiarity and mastery of all the muscles of the body is felt. When this has been accomplished, and with the development of the lungs, the body is ready for heavier athletic training, if the time and interest for it exists.
It is absolutely necessary to avoid violent experiments. In lifting anything, endeavor to bring all the necessary muscles into play. Focus. A failure to concentrate effort in the right manner will cause injury. A movement made intelligently exhilarates without straining or causing the feeling of being ‘winded.’ Graduated training brings about progressive adaptation. Little by little the human motor improves by giving all its machinery greater strength and ease of working.
Light exercises and exercises that vigorously tax the strength each have their place and value but they should not be misplaced. Awaken the muscular system to give it flexibility and readiness. When training is carefully advanced, a heavy demand on the muscles has no terrors.
The training of the spine should be done with the training of pelvis, from which it arises. Keeping the spine in alignment during stooping and forward bending protects the lungs and digestive organs from unnecessary bending. To give the spine the flexibility necessary to the comfort of the body, it should be frequently moved in all directions in accordance with its structure. The spine should be thoroughly exercised and kept in reasonable activity throughout the day. Under proper cultivation, the spine has great versatility of movement.
Between each of the bones of the spinal column are disks of fibrocartilage, a substance which acts as a cushion between each section of vertebrae. They constitute roughly 1/4 of the spine and allow the spine to lengthen and shorten (flex and extend) and twist. The stout muscles of the back have an intimate relation along with the ligaments of the spine.
Exercise 1. To attain flexibility in the hips and pelvic region practice the following exercise. Relax and only keep enough tension in the muscles to perform the movement while keeping the body balanced:
Start in the correct standing position.
Relax the muscles so as to allow the body to fall on the left leg, allowing the right leg to bend and the right hip to sag down as it may. Transfer the weight to the right leg and allow the left hip to droop as loosely as possible. Transferring the weight from one side to the other gives increased flexibility and vigor to the muscles and ligaments of this region. Perform slowly for up to two minutes. With dedicated training, work up to five minutes. The pace of the weight shift can also increase with practice.
Exercise 2. After assuming the correct standing position, extend the arms until the arms are brought on level with the shoulders, holding the arms on a straight line and keeping them directly opposite each other, as if held in position by a long pole from thumb to thumb across the back of the neck.
Twist the arms and hands. Swing at the rate twenty twists to the minute until the muscles of the back and shoulders feel tired.
The greatest flexibility will be found in the upper region of the spine. A slight flexion of each vertebrae will eventually become a considerable twist with practice. The exercise will be of little value if the shoulders do not swing with the arms and the hips should keep their natural position and not swing with the shoulders.
Exercise 3.
The arms are brought to a position perpendicular to the hips. (fig. 15)
Keeping the arms rigidly opposite each other, hinge from the hips and reach the left arm downward. At the same time bend the left knee only and touch the floor between the two feet (fig. 16)
Return to the start position (fig. 15.) Bring the right arm to the front by swinging as in the first exercise. Repeat forward bend with the right arm.
Alternate between the two at a rate of about 15 exchanges per minute.
For all exercises, keep the face and the gaze fixed. This keeps the head from bobbing about and strengthens the neck muscles as they are required to balance the head every repetition.
Exercise 4. To further develop the neck and prevent many a headache that results simply from fatigue in the neck
Stand with the back against the wall.
With the back and shoulders touching the wall, move the head forward and backward a couple of times.
Next move the head from side to side without altering the vertical line of the face (fig. 17.) Be content with slight movement at first and in time it becomes possible to move the head several inches without rolling it.
The advantage of practicing these exercises is to improve control of the muscles in this region. The purpose any physical training should not be merely to exercise the muscles but increase control, so that they may contribute to keeping the body under control. Establishing and perfecting local control results in both increased local strength and increased general health.
Exercise 5. To perfect the poise and suppleness of the body and to strengthen the legs.
Assume the standing position with arms at the sides.
Draw the arms backwards until the hands about eighteen inches from the vertical line of the body. Relax the leg muscles and drop quickly (Fig. 18)
Exercise 6. To benefit the legs, hips and chest. This, and all exercise that places considerable tax on the agility of the muscles should never be performed violently.
Place one foot before the other as in stepping.
Rise onto the balls of the feet.
Springly exchange the position of the feet.
The arms swing in symphony with the feet.
During the exercise, practice long and steady breathing through the nose.
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