Part 14

10. FREEDOM OF THE TORSO

Preserving primary conditions, turn the hips vigorously as far as possible one way and then the other.

This gives a vigorous twist through the centre of the body. It affects the stomach, liver and all the vital organs, and if the chest is kept expanded and a full breath is retained, it greatly affects the diaphragm and action of the respiratory muscles.

These movements may be taken also with dual and with quadruple rhythm. If done slowly and steadily, in true rhythm and sequence, they will accomplish surprising results, and bring about a deep harmony. If there is congestion the exercise should be performed twenty or twenty-five times.

This exercise frees the torso and makes it flexible. It strengthens the diaphragm and, obeying one of the fundamental laws, exercises the central muscles of the body.

Do not give sudden jerks or sudden collapses, but steadily, definitely and vigorously pivot the hip.

In many people, there are tendencies to congestion in the stomach, and in the neck and throat. This rotary action tends to remove these constrictions and to develop a certain flexibility in the whole torso.

11. FREEDOM OF NECK AND THROAT

Knead with both hands the whole throat and neck, moving every part and eliminating any soreness or stiffness.

The night gown should be unbuttoned and the breast bare. The fingers should be used and also the palm of the hand and the thumb so that every part of the neck and throat shall be set free.

In most persons spots will be found that have some tenderness or soreness, especially if there is any cold or sore throat, and these parts should receive careful attention and manipulation, which should be continued until the soreness is removed. Persevere until the whole throat feels perfectly free and relaxed. It is often the case that some gland is weak and can be strengthened by this massage.

This exercise and that of the manipulation of the stomach, as well as the exercises which follow, have a wonderful effect upon the voice.

12. FREEDOM OF NECK AND HEAD

Pivot the head as far as possible to the right and then as far as possible to the left.

This exercise is also best practiced in quadruple rhythm. The hands may be around the back of the neck. Knead deeply and remove any congestion.

The efficiency of this exercise may be increased by placing the hands on the neck so that at the moment of extreme pivot the hand may knead the parts. This action of the hand increases the effect and tends, in cases of congestion around the throat or ears, to give great assistance towards the elimination of all abnormal conditions. The other exercises for the manipulation of the throat tend to correct catarrhal conditions.

13. ELEVATION AND EXTENSION OF LOWER LIMBS

Observing all the conditions, lift the right foot, knee straight, as high as possible, then slowly release it, then lift the left in the same way.

The movement should also be done in quadruple rhythm. The lift should be slow, and there should be a decided staying of the activity, and then a very slow release; then complete rest.

The effect of this exercise is to accentuate further the idea of rhythm; that is, it requires alternate activity and passivity in sequence or a continuity of co-ordinations.

In performing this exercise almost an ache may be felt at the back of the legs, especially at the back of the knees. This is due to the fact that these muscles become too short in sitting and therefore need extension. This exercise gives extension to these muscles. Similar aches will always indicate a lack of extension and call for special help and practice of the opposing muscles.

Of course, it can be seen that whenever parts of the body, such as the knees, are kept bent, the muscles at the front of the limb will grow too long and those at the back of it, too short. Hence, when a man stands up there is a tendency to stand with the knee bent. Old men have a lack of firm backward spring in the knee. It is the aim of several of the exercises to cure this.

14. EXTENSION OF THE BACK

With the body well expanded, kept straight, breathing free and full, lift the hips bearing the weight upon the back of the shoulders and the heel.

This exercise needs to be practiced with quadruple rhythm slowly. It gives wonderful exercise to the central muscles and organs of the torso.

15. ELEVATION OF LOWER LIMBS

With the body well extended and all conditions sustained, lift both legs, knees straight, hold, slowly release, then completely rest.

This exercise is the best help that can be given for a hollow back. It also brings activity into all the abdominal muscles. It will strengthen the muscles concerned in the support of the voice. If the chest is kept well expanded and the lungs full of breath, the exercise will have a wonderful effect upon the diaphragm and the respiratory mechanism. It will strengthen and deepen the breathing and make it more central and reposeful.