21.
As 20, only stand facing the support and bend back. Position 1.
22.
Kneel as in 16. Extend arms as in 6. Now turn the body from the waist as far to the right and as far to the left as possible. Position 1.
23.
Deep breathing (seeBreathing, Correct method of) should be practised several times during these exercises. Stand in position 1. Now raise the hands slowly to the level of the shoulders, keeping the arms straight and moving them sideways. While raising the arms, slowly fill the lungs with air, and when lowering them let it slowly out.
DUMBELL EXERCISE.
As an efficient and inexpensive way of developing all the muscles of the body dumbells have no rival. Especially are they valuable for those whose sedentary life forbids much active exercise, and as they only require a very short time each day for their practice, do not interfere materially with the work of the busiest. The accompanying exercises have been given with a view to the complete and symmetrical development of the body. They should be practised in their entirety every morning and evening, after rising and bathing and before retiring, in as nearly a nude a condition as practicable. And they should be practised with a serious and complete concentration of the mind upon each muscle as it is in turn exercised. This concentration is immensely fatiguing at first, but is necessary in order to derive full benefit from them. Just as in practising musical exercises for execution, a short time well spent is more valuable than a longer time with a wandering and uninterested mind, so in dumbell exercise it is above all the quality and not the quantity of the exercise which is of importance.
Increase the number of times each exercise is done weekly or daily, beginning say at 10 or 20, according to strength, and endeavouring to be able to be double this number in a short time.
Figure 1a.
Fig. 1a.
1a.—Arms by side forced well back, finger nails to front. Inhale.
Figure 1b.
Fig. 1b.
1b.—Raise bells to shoulders, contracting biceps. Exhale.
Figure 2a
Fig. 2a.
2a.--Arms by side forced well back, finger nails to rear. Inhale.
Figure 2b
Fig. 2b.
2b.—Raise bells to shoulders. Exhale.
Figure 3a
Fig. 3a.
3a.—Extend arms sideways in line with shoulders, finger nails up. Inhale.
Figure 3b
Fig. 3b.
3b.—Bring bells to shoulders, contracting biceps. Exhale.
Figure 4a
Fig. 4a.
4a.—Arms by sides, chest well out. Inhale.
Figure 4b
Fig. 4b.
4b.—Cross arms in front, contracting chest muscles. Exhale.
Figure 5a
Fig. 5a.
5a.—Arms extended in front level with chin. Exhale.
5b.—Bring bells back sideways in line with shoulders. Inhale.
Figure 6a
Fig. 6a.
6a.—Upper arms close to sides, bells level with shoulders. Exhale.
6b.—Raise bells above head as far as possible. Inhale.
Figure 7a
Fig. 7a.
7a.—Arms by sides forced well back, finger nails to rear. Inhale.
Figure 7b
Fig. 7b.
7b.—Raise arms up level with shoulders rounding back. Exhale.
Figure 8a
Fig. 8a.
8a.—Lean over to right, left knee bent, right leg straight.
8b.—Repeat to left.
Figure 9a
Fig. 9a.
9a.—Lunge out to left, right leg straight, raising left hand above head, right hand at side.
9b.—Repeat to left.
Figure 10a
Fig. 10a.
10a.—Heels together, chest well out, hands on hips.
Figure 10b
Fig. 10b.
10b.—Sink on toes, raising heels from ground, gradually resume upright position, keeping back straight.
SEX AND HEALTH.
The treatment of the relations of the sexes to one another, and the enormous influence over health of both body and mind which these exercise, cannot be attempted in a treatise such as this. Such articles would occupy far too much space, as from the nature of the subject much detail must be given, and explanations must be as complete as possible. The Editor of these Papers has therefore written a book for children, and one each for boys and girls. These will be found advertised at the end.
Numbers of persons consult us on these matters, and much has come to our knowledge which is astonishing and saddening as well, in regard to the widely prevailing ignorance of both young and old regarding the sex functions. This is largely due to culpable neglect on the part of parents and others who have charge of the young.
Parents are often unwilling to speak of such matters, and would desire rather to place a good book on the subject in their children's hands. Many such books have been published, but none that we have seen have seemed to us quite satisfactory. Due attention must be paid to both the physical and moral sides of the matter. Hence our resolve to write as we have indicated. The books will be found duly advertised at the end of this volume.
It will no doubt be said that it is a pity to suggest ideas of sex to an innocent child, but surely those who look back on their own youth will remember that there came a time when the problem of their own origin suggested itself.
The pretty fable that the storks or angels fetch the babies cannot long satisfy the growing mind. Children wish to understand, yet it is easy for them to see that parents do not wish to explain the mystery. Curiosity is aroused, for the desire to know is natural and quite legitimate, and the sad thing is that the explanation is generally left to companions and servants who are devoid of delicacy or modesty.
Now there is no reason for this reticence and false shame. The whole process of reproduction is a wonderful example of the wisdom and goodness of the Creator, and if properly explained the child will see that it is so.
Again, there are physical epochs through which all young people must pass. These are quite natural, but unless explained and the children are prepared to expect them, may cause great alarm. In their distress they are very likely to enquire from impure companions, or get some of the pernicious literature which is issued in quantity by the quacks who prey upon the fears of the young, and upon their dislike to speak to their parents on a subject which the latter have taught them by silence is one which is unmentionable.
It may be asked when this information should be given. No rule will fit all cases, as children vary so much in their development. We would urge that it should be givenearly, as Miss Willard well says:—"See that the pure thought gets in first." Besides, children grow up much faster than their parents are apt to realize.
The evils of self-pollution are so great, and the cure so difficult, that no risk should be run of such ever being commenced through ignorance. In fact this is the main reason for our undertaking the separate works on this subject. It is so saddening to reflect that a career of vice is often entered upon through the child's ignorance of the laws of its own body, that the natural reticence in speaking of the subject should not be allowed to prevent the information being given.
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