Part 15

16. RHYTHMIC ALTERNATION IN EXTENSION

Combine the last two exercises and give them in alternation. First, lift the body, then rest, then lift both feet, then the body, and so on.

This alternate movement will bring great relief. The muscles are more or less opposed; at any rate, the activity concerned in each exercise will receive a rest during the other action.

This, of course, uses rhythm as an aid. True, natural rhythm is always helpful and should be introduced whenever possible.

17. ROTARY ACTION OF THE FEET

With the heels resting upon the bed carry the balls of the feet in the widest possible circle.

This exercise may be omitted, but it is very important for one who is lacking in freedom in the feet or who suffers from cold feet. It also brings into action the lower extremities and tends to further equalize the circulation.

18. MOBILITY OF THE FACE

Rest a moment and feel a sense of satisfaction and then smile and place both hands upon the face, covering it as far as possible and knead the muscles, so as to eliminate every constriction and allow the diffusion of the smile to go into every part.

Do not laugh at this exercise but observe the effect. This exercise, however, should be practiced in union with the smile.

Pay especial attention to any part of the face where there are constrictions or tendencies to constriction, and especially any part that may seem to droop.

Where there has been a good deal of suffering or whining, or both, certain parts of the face, especially the corners of the mouth, are turned downward. This habitual action causes the muscles that lift the corners of the mouth to become too long while the corresponding muscles that draw the mouth down become abnormally short. Kneading is, primarily, to give extension to the muscles that have become too short, and the laughter at the same time is to give exercise to the muscles that have become too extended or elongated.

All parts of the face will be brought into proportion. Crows' feet will be eliminated and the beauty and expression of the countenance greatly increased. Where there seems to be no muscle between the skin and bone, as sometimes in the forehead, there must be manipulation, exercise of the weak muscles.

In the case of the face we have to bring in so-called secondary motions. We have to use the hands in the way indicated to get any effect. Of course, the effect will be temporary unless the disposition is changed. The mental and emotional actions are always the primary cause, but frequently the condition of the muscles has become such that it will take a long time to effect a change. The exercises, accordingly, are a wonderful help.

If one-tenth of the power of this exercise to help the countenance were realized, it would not be neglected.

One of my students opened a room and secured quite a following in facial massage by using these exercises. Some cruder than this one were used, though good results were accomplished. This exercise, as here suggested, can be done by anyone alone. If people use it who have constricted countenances, they should carefully emphasize the smile. That has not been done and hence the best results have not been secured.

The faithful practice of such an exercise and especially the study of the significance of the smile and the practice of laughter, in union with other exercises for the stimulation of vitality, will work wonders in the expressive mobility and beauty of the countenance.

It is worth ten times all the cosmetics as a beautifier. It would banish "Beauty Parlors." It is not, however, for the restoration of beauty of the countenance, but to bring blood into parts that are not used. It has good effect upon catarrh, headaches and neuralgia.

While resting the larger muscles of the body these two important exercises may be introduced, or they may be introduced as the last of the first series, while lying on the back.

19. FREEDOM OF THE SCALP

Placing the hands upon the head move the whole scalp freely and easily in all directions.

This is really the only effective remedy for imperfection at the roots of the hair, falling hair, or baldness. It will cause natural and rich growth of hair.

It is well, also, to pull the hair. One specialist gives this as the only remedy to prevent it from falling out. Not only will such exercises improve the hair by improving the circulation around the roots, but it will make the muscles of these parts more flexible.

20. EXTENSION AND FREEDOM OF THE VITAL ORGANS

Turn over, face downward, with the body well extended, bearing the weight upon the toes and the elbows, with the upper arm vertical, lift the hips and torso till the body is extended in a straight line.

Be sure that the upper arms are vertical and the fore-arms parallel with each other. Try to keep the body as straight as possible and get the sense of extension.

This may seem to be a severe exercise, but it is not dangerous. In fact, more than any other exercise it tends to correct abnormal conditions in the central portions of the body. It allows the vital organs to be suspended from another angle, rests them, and tends to restore all to normal conditions.

This exercise should be performed in quadruple rhythm, steadily, and slowly. Attention should be given to the complete rest at the climax. Practice it a few times at first until the strength is sufficient to repeat it many times.