Page:How to Get Strong (1899).pdf/102

HOW TO GET STRONG

(and the heart is the busiest one of all these). "This leads to more or less permanent deformity; and is the principal cause of the mishaps so frequently observed among the industrial classes. The only remedy for this is to so develop the muscles that are attached to the trunk, that they may hold the head and body erect. There is no easier way of accomplishing this object than repeatedly trying to straighten up, and assume an erect attitude while sitting, standing or walking. Without attempting to give in this paper any specific directions for carrying out a system of physical exercises; it may be well to mention that frequently drawing in full breaths and filling the lungs as completely as possible, is one of the very best methods of straightening the spine; and preserving the chest from deformities. If the opportunity offers, raising the arms sideways until the back of the hands touch over the head, is a simple yet effective way of developing the muscles that hold the shoulders up and keep them from drooping."

In sitting, one other thing should be done. Always sit as far back on the seat as you can,—not crossing the legs. This gives you a broader base to sit upon; tends to quiet the nerves; and will do much to prevent lateral curvature of the spine, which is so common. And, if you get your afternoon constitutional or not, it will be well, just before retiring, to again do your ten minutes of smart work with the Exerciser. And if you want to make it a little harder than before; keeping your heels together, rise high on your toes at each stroke you take with your hands. But do not do this many times at first; or next morning your calves will tell you just what muscles you have been giving most to do. Have a sweater handy—a very useful garment, by-the-way—so that wearing it, you can be sure of some perspiration.

Do this work each day, and you will not get run down; and will likely find the flow of spirits that comes usually to the healthy man, and adds so much both to his usefulness and attractiveness. And if, at the time of year

74