Corrective Exercises And Their Application - Revision history

Mjl: /* Introduction */

2021-06-16T14:19:59Z

Introduction

Mjl: /* Article #4: Correcting Sensitivity to Light by Edwin Flatto, N.D., D.O. */

2021-06-15T19:11:36Z

Article #4: Correcting Sensitivity to Light by Edwin Flatto, N.D., D.O.

Mjl at 17:13, 15 June 2021

2021-06-15T17:13:27Z

Mjl: /* If There Is a Back Injury, Certain Common Habits Should Be Overcome */

2021-06-14T20:43:14Z

If There Is a Back Injury, Certain Common Habits Should Be Overcome

Mjl at 16:48, 14 June 2021

2021-06-14T16:48:21Z

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Mjl at 12:23, 14 June 2021

2021-06-14T12:23:48Z

Mjl at 19:28, 13 June 2021

2021-06-13T19:28:53Z

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Mjl at 16:16, 13 June 2021

2021-06-13T16:16:34Z

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Mjl at 03:20, 13 June 2021

2021-06-13T03:20:19Z

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Mjl: /* Lesson 96 - Corrective Exercises And Their Application */

2021-04-27T12:43:00Z

Lesson 96 - Corrective Exercises And Their Application

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 As on many past occasions, the U.S. Government is again expressing dismay at the lack of physical fitness among children and young people in general. On all sides, even a casual observer of the current sad scene can see stuffed noses, curved spines, mouths dangling wide open, a lack of symmetry to childish bodies, sadly restricted by malaligned organs and a veritable host of encumbrances of one kind or another. Hygienists have no lack of opportunity to do their best to correct that which obviously presents a major threat to the on-going vitality of our nation.
-There can be no doubt that only a full application of all known Hygienic principles and total obedience to the biodynamics of our organic existence can save the human race from extinction and return it to its former pristine and perfect form. We have strayed mightily and willfully far from the physical beauty of face and form and lack the strength of the men, women and children of ancient Greece. In no way do our children and
+There can be no doubt that only a full application of all known Hygienic principles and total obedience to the biodynamics of our organic existence can save the human race from extinction and return it to its former pristine and perfect form. We have strayed mightily and willfully far from the physical beauty of face and form and lack the strength of the men, women and children of ancient Greece. In no way do our children and young people bear any resemblance to the strong and straight offspring of the Mongols of northern China or even the young Romans who lived in earlier centuries; and fewer yet adults who presently possess the strength and erectness of posture evidenced by the Greek dock-workers, for instance, of Sylvester Graham’s time. Flat-footed, spines curved in and out and sideways, the men and women of today’s world wend their weary way with stiffened muscles and osteoporotic bones.
 It will probably take many generations of Hygienic living to return the human race to some semblance of what full health and perfect form can offer. We can only imagine such a time and place. However, the correct and consistent application of corrective exercises and a Hygienic lifestyle can at least improve the lot of some individuals who might otherwise suffer either now or at some time in the future from an ailment which, in the final analysis, might well be traced back to some deviation of the physical structure from the norm, such deviation being of either major or minor importance.
@@ Line 164: / Line 162: @@
 If the answer is yes to any of these questions, professional examination and help is probably in order.
-Other visual imperfections can also be noticed as, for example:
+'''Other visual imperfections can also be noticed as, for example:'''
 . Does the client have a “swayback” (lordosis)?
@@ Line 499: / Line 497: @@
 and arouse lethargic cells so that these may more readily give up unusable waste.
-An active, supple body can withstand shock, strain, and disease-building abuse to a degree that would wreck or kill the lazy, slow-moving individual. Exercise is just as essential as a rational diet. Dependable resistance cannot be attained without it. All people should exercise daily. The best way to cultivate the habit is to follow faithfully and methodically a regular, fixed program. This assists in the development of self-control and self-discipline, which are so necessary to those who wish to acquire poise and to become
+An active, supple body can withstand shock, strain, and disease-building abuse to a degree that would wreck or kill the lazy, slow-moving individual. Exercise is just as essential as a rational diet. Dependable resistance cannot be attained without it. All people should exercise daily. The best way to cultivate the habit is to follow faithfully and methodically a regular, fixed program. This assists in the development of self-control and self-discipline, which are so necessary to those who wish to acquire poise and to become masters of self.
 Only in the most profound states of enervation or in cases of inflammatory fever,

@@ Line 561: / Line 561: @@
 # Forget to wear your sunglasses more often until you have found you don’t need them.
 # Throw away the Venetian blinds, make dresses and tablecloths from your drapes, and  take advantage of the natural sunlight in your home.
-# Trytodoasmuchreadinginnaturallightaspossible.Ifthesunistoostrong,coverthe  bottom half of the book with a black paper or cloth to avoid reflected glare from the  printed page.
+# Try to do as much reading in natural light as possible. If the sun is too strong, cover the bottom half of the book with a black paper or cloth to avoid reflected glare from the  printed page.
 # The following exercises are also recommended:
-# Standinadarkroomandswitcha100-wattlightbulbonandoffatintervalsoftensec onds.
+# Stand in a dark room and switch a 100-watt light bulb on and off at intervals often seconds.
-# Whilestandingindaylight(preferablybefore10a.m.orafter4p.m.whenthesunisat  a slant) face direction of the sun and rotate the head from side to side, constantly blinking, and never looking directly at the sun. Try this exercise for no more than three minutes in the afternoon. As the eye muscles increase in strength, progressively increase the amount of time Until six minutes have been reached both morning and night. The exercise is not recommended for more than six minutes, twice a day. It is very important never to look directly at the sun, and should discomfort be experienced, the time period should be cut down. (Staring into the sun or staring at bright sources of light produces strain and should be avoided. In various eye diseases, such as glaucoma, detachment of the retina, iritis, it is advisable to abstain from sunning the eyes.) This exercise should be performed under the supervision of a qualified practitioner experienced in this type of therapy.  As another strengthening exercise for the eyes, face the sun with the eyes closed and slowly rotate the head from side to side. The warm, penetrating, and relaxing rays of the sun will strengthen and soothe the muscles of the eyes. This sunning of the eyes will also benefit upper and lower eyelids. It will also help overcome (in conjunction with dietary and systemic measures) sties, conjunctivitis, and blepharitis (inflammation of the eyelids—the authors).
+# While standing in daylight(preferably before 10a.m. or after 4p.m. when the sun is at a slant) face direction of the sun and rotate the head from side to side, constantly blinking, and never looking directly at the sun. Try this exercise for no more than three minutes in the afternoon. As the eye muscles increase in strength, progressively increase the amount of time Until six minutes have been reached both morning and night. The exercise is not recommended for more than six minutes, twice a day. It is very important never to look directly at the sun, and should discomfort be experienced, the time period should be cut down. (Staring into the sun or staring at bright sources of light produces strain and should be avoided. In various eye diseases, such as glaucoma, detachment of the retina, iritis, it is advisable to abstain from sunning the eyes.) This exercise should be performed under the supervision of a qualified practitioner experienced in this type of therapy.  As another strengthening exercise for the eyes, face the sun with the eyes closed and slowly rotate the head from side to side. The warm, penetrating, and relaxing rays of the sun will strengthen and soothe the muscles of the eyes. This sunning of the eyes will also benefit upper and lower eyelids. It will also help overcome (in conjunction with dietary and systemic measures) sties, conjunctivitis, and blepharitis (inflammation of the eyelids—the authors).
-From The Restoration of Health—Nature’s Way by Edwin Flatto, N.D., D.O.
+'''From The Restoration of Health—Nature’s Way by Edwin Flatto, N.D., D.O.'''
 == Article #5: Words Of Wisdom by Silvester Graham ==
-WORDS OF WISDOM from LECTURES on the Science of Human Life by Sylvester Graham
+'''WORDS OF WISDOM from LECTURES on the Science of Human Life by Sylvester Graham'''
-# Inalimbwhichishabituallyandvigorouslyexercised,thearteriesbecomemuchlarger, and the muscle more fully developed, than in the corresponding limb which is little employed; and, on the other hand, if the same limb be suffered to remain inactive for a considerable time, the size of the arteries will be much diminished.
+# In a limb which is habitually and vigorously exercised, the arteries become much larger, and the muscle more fully developed, than in the corresponding limb which is little employed; and, on the other hand, if the same limb be suffered to remain inactive for a considerable time, the size of the arteries will be much diminished.
-# Thehabitualexerciseofourbodyorlimbs,therefore,inanyparticularkindofemployment, enables us to put forth more muscular power in that employment, or one requiring the action of the same muscles, than in any other. Hence, one individual may excel in the muscular powers of his arms, another in that of the lower limbs, and another in that of some other part, according to the nature of the regular employment of each.
+# The habitual exercise of our body or limbs, therefore, in any particular kind of employment, enables us to put forth more muscular power in that employment, or one requiring the action of the same muscles, than in any other. Hence, one individual may excel in the muscular powers of his arms, another in that of the lower limbs, and another in that of some other part, according to the nature of the regular employment of each.
-# Exerciseofthecerebralorganscertainlydoesincreasetheiractivityandvigor,andunquestionably also it increases to a certain extent their size or volume.
+# Exercise of the cerebral organs certainly does increase their activity and vigor, and unquestionably also it increases to a certain extent their size or volume.
-# Tokeepupthisgrandvitalcirculation,togivetoallthevitalfunctions,togiveperfectness to all the vital changes, and to secure a proper supply of blood to every part, and maintain the general health and energy of the system, EXERCISE, or voluntary action, is of the utmost importance. It greatly promotes circulation, and particularly in the capillary system, or the myriads of minute vessels which are so numerously distributed to every part of the body; it equally promotes respiration, causing full and deep inspirations of air, and a vigorous action of the lungs; and serves to impart vigor and activity to all the organs, and to secure the healthful integrity and energy of all the functions, and the symmetrical development and constitutional power of the whole system; and gives strength and agility and elasticity and grace to the body; and energy and activity to the intellectual and moral faculties. Indeed, exercise may truly be considered the most important natural tonic of the body. If it is wholly neglected, the body will become feeble, and all its physiological powers will be diminished; but if it is regularly and properly attended to, the whole system will be invigorated, and fitted for usefulness and enjoyment.
+# To keep up this grand vital circulation, to give to all the vital functions, to give perfectness to all the vital changes, and to secure a proper supply of blood to every part, and maintain the general health and energy of the system, EXERCISE, or voluntary action, is of the utmost importance. It greatly promotes circulation, and particularly in the capillary system, or the myriads of minute vessels which are so numerously distributed to every part of the body; it equally promotes respiration, causing full and deep inspirations of air, and a vigorous action of the lungs; and serves to impart vigor and activity to all the organs, and to secure the healthful integrity and energy of all the functions, and the symmetrical development and constitutional power of the whole system; and gives strength and agility and elasticity and grace to the body; and energy and activity to the intellectual and moral faculties. Indeed, exercise may truly be considered the most important natural tonic of the body. If it is wholly neglected, the body will become feeble, and all its physiological powers will be diminished; but if it is regularly and properly attended to, the whole system will be invigorated, and fitted for usefulness and enjoyment.
 # We have seen that every contraction of the muscles serves to exhaust their vital properties; and to replenish their exhaustion, a constant supply of fresh arterial blood is diffused throughout the muscular tissue in great abundance; and the more vigorously any part is exercised, the more rapidly and abundantly that part is supplied with arterial blood; and hence, the habitual, healthy, and vigorous exercise of any part, always serves to produce and maintain a full development of that part, and to give it greater power. Thus, if one arm is constantly and vigorously exercised, and the other remains wholly unemployed, the muscles of the former will soon be much more largely developed and far more powerful than those of the latter. Hence, the welfare of the whole system requires that each part should be duly exercised, and most especially in young and growing bodies, which are easily deformed and even dreadfully distorted by a neglect of voluntary action.
-# Sofarasvoluntaryexerciseorlaborisnecessarytothemosthealthyconditionandperfect functions of the human system, it is a blessing; and beyond that, it is in some measure an evil; for in proportion to the excess, life is always shortened, and the body predisposed to disease.  From constitutional necessity, therefore, if man takes too little voluntary exercise, he suffers; and if his voluntary exercise is excessive, he suffers. But happily for the race, the sufferings from excessive labor bear no proportion to those which result from inactivity. A man may greatly abbreviate his life by overtoiling, and yet through the whole of his earthly existence enjoy1 comparatively good health, sweet sleep and a cheerful mind; but he who suffers from want of exercise—and especially if with that is connected excessive alimentation and other dietetic errors—experience the bitterest and most intolerable of human misery.
+# So far as voluntary exercise or labor is necessary to the most healthy condition and perfect functions of the human system, it is a blessing; and beyond that, it is in some measure an evil; for in proportion to the excess, life is always shortened, and the body predisposed to disease.  From constitutional necessity, therefore, if man takes too little voluntary exercise, he suffers; and if his voluntary exercise is excessive, he suffers. But happily for the race, the sufferings from excessive labor bear no proportion to those which result from inactivity. A man may greatly abbreviate his life by overtoiling, and yet through the whole of his earthly existence enjoy1 comparatively good health, sweet sleep and a cheerful mind; but he who suffers from want of exercise—and especially if with that is connected excessive alimentation and other dietetic errors—experience the bitterest and most intolerable of human misery.
-# ...Thestructureofsocietyincivilliferequiresthatmanyshouldbedevotedtopursuits which are less favorable to health than the calling of the husbandman; and a large majority of these pursuits are of a nature which does not admit of sufficient active bodily exercise for health and comfort. To all such, therefore, exercise becomes a necessary part of regimen, and must be regularly attended to, or they must suffer. And yet, where it is mere matter of regimen, attended to because it cannot be neglected without suffering, it loses more than half its virtue. Exercise, in order to be most beneficial, must be enjoyed. The mind must enter into it with interest, and if possible with delight, losing the idea, of labor in that of pleasure.
+# ...The structure of society in civil life requires that many should be devoted to pursuits which are less favorable to health than the calling of the husbandman; and a large majority of these pursuits are of a nature which does not admit of sufficient active bodily exercise for health and comfort. To all such, therefore, exercise becomes a necessary part of regimen, and must be regularly attended to, or they must suffer. And yet, where it is mere matter of regimen, attended to because it cannot be neglected without suffering, it loses more than half its virtue. Exercise, in order to be most beneficial, must be enjoyed. The mind must enter into it with interest, and if possible with delight, losing the idea, of labor in that of pleasure.

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 === If There Is a Back Injury, Certain Common Habits Should Be Overcome ===
-* Ifyoumustliftaratherheavyobject,makecertainthatthedestinationoftheobject,i.e., where you will place that object, is directly ahead of you. This will help you avoid twisting the body.
-* Don’t try to lift anything above shoulder level.
+# If you must lift a rather heavy object, make certain that the destination of the object, i.e., where you will place that object, is directly ahead of you. This will help you avoid twisting the body.
-* Don’twearhigh-heeledorplatformshoes.Anysuddenthrowingoffbalancemightcause  further injury. Additionally, when such shoes are worn, the center of gravity is thrown off the norm, thus rendering an individual more likely to lose balance. High heels also tend to cause organs to shift from their normal alignment, a state of affairs that sends silent stress signals tearing through the nerve pathways.
+# Don’t try to lift anything above shoulder level.
-* Don’tforgettohavethecarseatadjusttoYOU.Stretchingforthepedalsorforthesteering wheel increases the curve of the lower back to cause strain.
+# Don’t wear high-heeled or platform shoes. Any sudden throwing off balance might cause further injury. Additionally, when such shoes are worn, the center of gravity is thrown off the norm, thus rendering an individual more likely to lose balance. High heels also tend to cause organs to shift from their normal alignment, a state of affairs that sends silent stress signals tearing through the nerve pathways.
-* Whensittinginachair,don’tslump.Avoidleaningforwardforanyprolongedlengthof time. Arching the back in this manner is conducive to more pain.
+# Don’t forget to have the car seat adjust to YOU. Stretching for the pedals or for the steering wheel increases the curve of the lower back to cause strain.
-* Ifyourmattressisuncomfortablysoft,oritsags,orifthecushionsinafavoritechairdo not give full support to your injured back, make some changes. Without full support, an aching back will continue to trouble.
+# When sitting in a chair, don’t slump. Avoid leaning forward for any prolonged length of time. Arching the back in this manner is conducive to more pain.
 == Exercise—General  ==
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 === Exercises Designed to Stimulate Circulation and to Stretch Tight Muscles ===
 '''Performed While Sitting'''
-# Sitwellbalancedonthefloorwithbothlegsstretchedoutinfrontofyou.Pullkneesup to chest. Relax. Touch head to the knees. Relax. Repeat. At first, you may not be able to bring knees all the way up or to touch them with the head. Persistence will soon pay off.
+# Sit well balanced on the floor with both legs stretched out in front of you. Pull knees up to chest. Relax. Touch head to the knees. Relax. Repeat. At first, you may not be able to bring knees all the way up or to touch them with the head. Persistence will soon pay off.
-# Insameposition,placethearmsunderbentknees.Now,straightenoutrightleg.Return to original position. Straighten out left leg. Return. Repeat, alternating legs.
+# In same position, place the arms under bent knees. Now, straighten out right leg. Return to original position. Straighten out left leg. Return. Repeat, alternating legs.
-# Insittingpositionwithlegsstretchedoutonfloorinfront,bendforwardfromhipskeeping the back straight with arms bent at elbows and held in to side. Hold bent position, but do not bounce.
+# In sitting position with legs stretched out on floor in front, bend forward from hips keeping the back straight with arms bent at elbows and held in to side. Hold bent position, but do not bounce.
-# Insamepositionasinno.3immediatelyabove,spreadlegsapartandstretchdownfirst to the right leg and then to the left, maintaining the straight back at all times. Hold the stretch position for the count of 5 each time before relaxing.
+# In same position as in no.3 immediately above, spread legs apart and stretch down first to the right leg and then to the left, maintaining the straight back at all times. Hold the stretch position for the count of 5 each time before relaxing.
-# Inthesittingposition,placepillowundercalfandrotateanklesofleftleg,thentheright leg.
+# In the sitting position, place pillow under calf and rotate ankles of left leg, then the right leg.
 '''Performed While Standing'''
@@ Line 408: / Line 409: @@
 # Deep knee bend. Just bend knees slightly. This will be sufficient to exercise many muscles without attempting the deep knee bend which may traumatize injured parts.
 '''Performed While Lying on the Floor'''
-# Lie on the back with legs straight on floor. Pull right knee up toward the chest. Holdin this position to count of 10. Be sure to tuck the chin in, do not let head fall backwards. Repeat with left knee.
+# Lie on the back with legs straight on floor. Pull right knee up toward the chest. Hold in this position to count of 10. Be sure to tuck the chin in, do not let head fall backwards. Repeat with left knee.
 # Pull both legs up to chest and hold in this position with arms clasped around knees for a count of 10. Don’t forget to breathe as you count.
 # In same position as in exercise two. 2, extend right leg up and forward into the air. Lower slowly. Repeat with right leg several times and then perform the same movement with the left leg.
-# Turnandlieononeside.Placehandunderthehead.Bendthebottomlegslightly.Now raise the top leg up and down, pointing the toes. Repeat several times.
+# Turn and lie on one side.Place hand under the head. Bend the bottom legs lightly.Now raise the top leg up and down, pointing the toes. Repeat several times.
 # Turn and lie on the other side and repeat the same exercise.
 '''Performed on the Hands and Knees'''
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 On the fifth week, a new series may be given the client. Exercises should be selected keeping in mind the reason for a particular exercise. The exercises given in this lesson have been selected with certain definite problems in mind, such as posture, bent spine, weak back muscles, weak abdominal muscles, etc. There are many other possible defects that may present themselves to the Hygienic practitioner from time to time, and we have presented only the most common. The practitioner in working either with a group or with an individual must choose the particular exercises which, in his best judgment, will prove most conducive to good results.
-.6.4 Teaching the Client How to Get the Most Out of Exercise
+=== Teaching the Client How to Get the Most Out of Exercise ===
 There are several important rules to follow. When a precise schedule is formulated and presented to the client, s/he will be much more likely to do the exercises. S/he should be told to study your suggestions carefully and to follow them, if s/he wishes to secure the most good from the exercises. The following list contains suggestions only.
@@ Line 452: / Line 452: @@
 # Set a regular time to exercise and follow a regular program each day.
 # Make, frequent check-ups on weight and improvements in sleeping, in eating, in ease of motion, etc. These may be recorded on the client’s chart. All improvements should be brought to the attention of the client. These are the “successes” we have previously  mentioned. They serve to encourage clients in their corrective work.
-# Exercisebeforemeals,orwaitatleastonehouraftereating,preferablytwohours.Exer cising before breakfast is a good practice.
+# Exercise before meals,or wait at least one hour after eating, preferably two hours. Exercising before breakfast is a good practice.
-# Provideasuitablerug,floormatorbeachtowelfortheexercisesperformedwhilelying  down on the floor.
+# Provide a suitable rug, floor mat or beach towel for the exercises performed while lying down on the floor.
-# Beginwitha5-minuteexerciseprogramandextendasendurance,vitality,etc.,increas es. Thirty minutes a day will prove sufficient for the average person. Even spending fif teen minutes every day with a half hour several times a week will be highly beneficial.
+# Begin with a 5-minute exercise program and extend as endurance, vitality, etc., increases. Thirty minutes a day will prove sufficient for the average person. Even spending fifteen minutes every day with a half hour several times a week will be highly beneficial.
-# Seethattheventilationisgood.Keepthewindowsopenwhileexercisingor,betteryet,  exercise out of doors, except in very cold weather.
+# See that the ventilation is good. Keep the windows open while exercising or, better yet, exercise out of doors, except in very cold weather.
 # Wear loose garments made of open weave.
-# Exercisetomusic.Waltzesareexcellenttostartwith,increasebeatasstrengthandskill increase.
+# Exercise to music. Waltzes are excellent to start with, increase beat as strength and skill increase.
 # And, finally, exercise faithfully and follow instructions. Remember, that when a client first starts an exercise program, his/her muscles are usually weak and flabby. We recommend that everyone start out by exercising one day and then resting the next.

@@ Line 388: / Line 388: @@
 == Exercise—General  ==
-.6.2 Exercises for Balance, Posture, Circulation and Increasing Coordination
+=== Exercises Designed to Stimulate Circulation and to Stretch Tight Muscles ===
+'''Performed While Sitting'''
 # Sitwellbalancedonthefloorwithbothlegsstretchedoutinfrontofyou.Pullkneesup to chest. Relax. Touch head to the knees. Relax. Repeat. At first, you may not be able to bring knees all the way up or to touch them with the head. Persistence will soon pay off.
 # Insameposition,placethearmsunderbentknees.Now,straightenoutrightleg.Return to original position. Straighten out left leg. Return. Repeat, alternating legs.
 # Insittingpositionwithlegsstretchedoutonfloorinfront,bendforwardfromhipskeeping the back straight with arms bent at elbows and held in to side. Hold bent position, but do not bounce.
 # Insamepositionasinno.3immediatelyabove,spreadlegsapartandstretchdownfirst to the right leg and then to the left, maintaining the straight back at all times. Hold the stretch position for the count of 5 each time before relaxing.
-. Inthesittingposition,placepillowundercalfandrotateanklesofleftleg,thentheright leg.
+'''Performed While Standing'''
 # Raise to shoulder height. Then lower to side.
 # Raise above head, stretch to the ceiling. Let the eyes look at the ceiling. Lower to side.
 # Raise above the head, turn the palms out. Lower to side.  Start this exercise with 3 repeats and gradually add more as you feel comfortable.
 # Place hands on sides directly in front of hip bones. Now bend forward to a horizontal position. Keep back straight. Feel the stretch in the back and legs. Bend knees slightly  and then come up to straight position.
 # With the feet slightly apart, elbows bent, rotate shoulders front to back several times.  Reverse and rotate back to front.
-# Deepkneebend.Justbendkneesslightly.Thiswillbesufficienttoexercisemanymus cles without attempting the deep knee bend which may traumatize injured parts. Performed While Lying on the Floor—
+# Deep knee bend. Just bend knees slightly. This will be sufficient to exercise many muscles without attempting the deep knee bend which may traumatize injured parts.
+'''Performed While Lying on the Floor'''
-# Lieonthebackwithlegsstraightonfloor.Pullrightkneeuptowardthechest.Holdin this position to count of 10. Be sure to tuck the chin in, do not let head fall backwards. Repeat with left knee.
+# Lie on the back with legs straight on floor. Pull right knee up toward the chest. Holdin this position to count of 10. Be sure to tuck the chin in, do not let head fall backwards. Repeat with left knee.
-# Pullbothlegsuptochestandholdinthispositionwitharmsclaspedaroundkneesfora count of 10. Don’t forget to breathe as you count.
+# Pull both legs up to chest and hold in this position with arms clasped around knees for a count of 10. Don’t forget to breathe as you count.
-# Insamepositionasinexercisetwo.2,extendrightlegupandforwardintotheair.Lower slowly. Repeat with right leg several times and then perform the same movement with the left leg.
+# In same position as in exercise two. 2, extend right leg up and forward into the air. Lower slowly. Repeat with right leg several times and then perform the same movement with the left leg.
 # Turnandlieononeside.Placehandunderthehead.Bendthebottomlegslightly.Now raise the top leg up and down, pointing the toes. Repeat several times.
-# Turn and lie on the other side and repeat the same exercise. Performed on the Hands and Knees—
+# Turn and lie on the other side and repeat the same exercise.
+'''Performed on the Hands and Knees'''
 # Getinpositiononhandsandkneesandrelax.Nowhumptheback.Pushitupasfaras is comfortable. Relax. Repeat.
 # Sameexerciseasabove,exceptasyouarchtheback,bringtheheaddown.Nowbring right knee in towards the head, then straighten leg out again behind you as you raise the head and straighten the back. Repeat several times with right leg, then repeat exercise using left leg.
 # Sitbackontheheels.Nowstretchoutyourarmsandheadonthefloorinfront.Holdfor a few seconds, then return to original position. Repeat several times.
-# Lieonthestomach.Thenplacetheelbowsonthefloorandclasphandstogetherinafist. Place forehead on the clasped hands. Now straighten the right leg out behind and raise it upwards as high as you can. Lower. Repeat several times. Repeat with left leg.  96.6.2 Exercises for Balance, Posture, Circulation and Increasing Coordination
+# Lieonthestomach.Thenplacetheelbowsonthefloorandclasphandstogetherinafist. Place forehead on the clasped hands. Now straighten the right leg out behind and raise it upwards as high as you can. Lower. Repeat several times. Repeat with left leg.
-. Standwiththefeettogether,onehandonthewallorapieceoffurnituretolendsupport.
+=== Exercises for Balance, Posture, Circulation and Increasing Coordination ===
-In two even counts, swing the left leg forward and back. Keep the back straight, pull the abdomen up, and elevate the chest as the leg swings back. All the movement should be in the hip. Keep knee straight and the leg swinging like the pendulum in a clock. Repeat with other leg. Assistance in maintaining balance may be required by persons with severely-weakened muscles.
+# Place feet together, arms hanging at the sides. Now, lift both arms over the head and, at the same time, bend the left knee up to the chest as high as possible. Hold a few seconds. Return to position. Repeat with right knee in the same manner. When comfortable doing this exercise, client should try to alternate, using first one leg and then the other while maintaining balance.
 === Exercise Planning ===

@@ Line 84: / Line 84: @@
 # Poor health of parents.
 # Faulty nutrition before and after birth.
-# Continuingandlong-lastingsystemicfatigueduetomanypossibleassaults,mentaland  physical.
+# Continuingandlong-lastingsystemicfatigueduetomanypossibleassaults,mentaland physical.
 # General systemic weakness resulting from a plethora of physiological assaults of one  kind or another, especially poor food choices.
 # Astigmatismthatgivesoneanincorrectassessmentofsurroundings,bothimmediateand  distant.
@@ Line 333: / Line 333: @@
 Generally, immediate results cannot be seen. They are not visible, they are often not even felt, but they are there! They take place internally, within and about the cell communities of muscles, ligaments and bones. One generation of damaged cells is discarded, recycled, replaced by healthier cells, more efficient cells, cells that are less stressed. Time is of the essence! Patience and persistence in answering the body’s basic needs will eventually occasion only salubrious results.
-.5.2 Sports Injuries
+=== Sports Injuries ===
+Failure to warm-up before exercising vigorously, failure to cool down following exercise, and not knowing how to perform correctly various stretching exercises are generally considered the most common causes of sports injury.
 The most common sports injuries are: soreness, side stitches, cramps, low-back pain, knee injuries, shin splints, tendinitis, bursitis, stress fractures, heel spurs, plantar fascitis, and common sprains.
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 Generally, incorrect stretching of muscles and failure to obtain sufficient flexibility and suppleness of muscles through sustained continuous and graduated exercise prove to be major factors in sports injuries; again, the failure to recognize that it takes time to develop physical wellness, including muscular wellness.
-When muscles are stretched too fast, or in bouncy jerking motions, the body re- sponds with the “stretch reflex,” or the tendency of a muscle to contract instead of relax- ing when stretched too quickly or forcibly. Therapists and sports experts suggest that all stretching, to be beneficial, should be done in slow, gentle movements not to the point where pain is felt. Stretches should be held at least fifteen seconds. Some recommend increasing the stretch time to as long as 30 seconds for maximum benefit.
+When muscles are stretched too fast, or in bouncy jerking motions, the body responds with the “stretch reflex,” or the tendency of a muscle to contract instead of relaxing when stretched too quickly or forcibly. Therapists and sports experts suggest that all stretching, to be beneficial, should be done in slow, gentle movements not to the point where pain is felt. Stretches should be held at least fifteen seconds. Some recommend increasing the stretch time to as long as 30 seconds for maximum benefit.
-Simple sprains are the most common back injury and often occur when muscles of the back or the ligaments are stretched or torn. Common activities that people generally don’t even think about, when done improperly, can result in back sprains; simple every- day activities as bending, lifting, standing or sitting. This is why we emphasize in this lesson the need to proceed slowly when corrective exercises are introduced for any pur- pose.
+Simple sprains are the most common back injury and often occur when muscles of the back or the ligaments are stretched or torn. Common activities that people generally don’t even think about, when done improperly, can result in back sprains; simple everyday activities as bending, lifting, standing or sitting. This is why we emphasize in this lesson the need to proceed slowly when corrective exercises are introduced for any purpose.
 Back sprains can also result from accidents as, for example, being wrenched when cars collide. Dr. Robert years ago suffered a severe back trauma when he swerved to avoid hitting a pick-up truck which carried two young children in its open back. He was grabbed by the passenger in his car at the same time. He suffered for several years before he eventually recovered.
-Slipped or ruptured discs are uncommon, but can cause severe pain and even com- plete disability.
+Slipped or ruptured discs are uncommon, but can cause severe pain and even complete disability.
 Sometimes such slipped or injured discs can pinch the spinal nerves causing pain to radiate down the back of the thigh and leg—the “sciatica” pain. If the pinching continues, actual irremedial nerve damage can result. Osteoarthritis can be a major factor in
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 Routine X rays of the back can only reveal bone changes and this only after there has been as much as 30% deterioration. They do not reveal sprains, slipped discs, etc. Other measures and tests may be required to identify a slipped disc.
-.5.3 How to Keep a Straight Back and Improve Posture
+=== How to Keep a Straight Back and Improve Posture ===
+There are do's and don'ts that are applicable to sound body back mechanics. They apply when sleeping, sitting, driving, standing, walking and in lifting.
-Sleeping -Sleep on a mattress that you find comfortable. In general, most specialists in back problems agree that a firm mattress will supply the best support. Sleep on your side, in the fetal position, with the knees bent. Some persons find that sleeping on the back with a pillow placed under the knees provides the most comfort. Sleeping positions can often prove a moot issue since the average person changes his position many times during the hours of sleeping and does so without his conscious awareness of he fact. A good general rule of thumb, therefore, is to assume a comfortable position and just relax.
+Sleeping - Sleep on a mattress that you find comfortable. In general, most specialists in back problems agree that a firm mattress will supply the best support. Sleep on your side, in the fetal position, with the knees bent. Some persons find that sleeping on the back with a pillow placed under the knees provides the most comfort. Sleeping positions can often prove a moot issue since the average person changes his position many times during the hours of sleeping and does so without his conscious awareness of he fact. A good general rule of thumb, therefore, is to assume a comfortable position and just relax.
 Sitting - Most chairs are an abomination. They are made to fit average people and actually there are few individuals who are “average.” Therefore, most chairs are uncomfortable and stress the back.

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 = Lesson 96 - Corrective Exercises And Their Application =
 == Introduction ==
 Humans were designed to live active out-of-doors lives, to forage for food, to seek shel- ter where it could be found and as need arose. They were structured to live among the trees and in the forest, to do physical labor for agricultural purposes, to tend to the har- vest and to pick the fruit from tree and vine.