Changes

# Wry neck or torticollis in which the head is drawn to one side and usually rotated to  some degree so that the chin points to the other side.

# Wry neck or torticollis in which the head is drawn to one side and usually rotated to  some degree so that the chin points to the other side.

# Kyphosis,atermusedtoindicateanaccentuationofthebackwardcurveofthethoracic  spine. Kyphosis is a condition which imparts a rounded or hunched appearance since the convexity of the curve is outwards. The degree of curvature, of course, will vary from individual to individual, with some being acute, others less so.

# Kyphosis,atermusedtoindicateanaccentuationofthebackwardcurveofthethoracic  spine. Kyphosis is a condition which imparts a rounded or hunched appearance since the convexity of the curve is outwards. The degree of curvature, of course, will vary from individual to individual, with some being acute, others less so.

# Lordosis,ortheoppositethrustofthespinewithanexaggerationoftheforwardcurveof the spine causing the condition familiarly known as “sway back,” or hollow back. Lor- dosis is usually accompanied by awkward movement of the buttocks in walking since the deformity often extends to the pelvic area.

# Lordosis,ortheoppositethrustofthespinewithanexaggerationoftheforwardcurveof the spine causing the condition familiarly known as “sway back,” or hollow back. Lordosis is usually accompanied by awkward movement of the buttocks in walking since the deformity often extends to the pelvic area.

# Scoliosis,atermusedtoindicatetheside-to-sidecurveofthespinalcolumnwithcurvature either to the left or right to form either a C curve or to both the left and the right to form an S curve. The affected person tends to “list” to one side.  Any or all of the above deformities can be multiple in kind as, for example, a combination of both kyphosis and lordosis; or one or more can be combined with individual vertebral malformations and/or rotations of one or more of the vertebrae of the spine.  Spinal abnormalities sometimes appear at birth, perhaps during the growing years, but they usually just creep up on a person as he slowly deteriorates biologically over the years. Generally speaking, the above deformities will usually be the kind that will come to the attention of the Hygienists after they have been well developed.  Spinal abnormalities, which are far and away the most common, and regardless of how classified, generally develop silently and stealthily, without pain. It is interesting to note that perhaps as much as 30 percent of the bone structure can deteriorate before such deterioration can be detected by X rays.  According to the Scoliosis Research Society of the American Academy of Orthopaedic Surgeons, about 10 percent of the adolescent population have some degree of scoliosis. Parenthetically, scoliosis should not be confused with poor posture.  The Scoliosis Foundation states that “there are currently no medications to treat scoliosis, nor can its onset be prevented.” Hygienists would agree that the condition cannot be “treated” with drugs but do not agree that such a deformity cannot be “prevented.” The human body, like all living things, always tends to grow toward perfection when given the proper tools. We agree with the Foundation in saying that the treatment is mechanical, but we go further in that in any program designed to correct any deformity, it is necessary to employ all the known requisites of organic existence as and when required and as present capacity indicates, these used in conjunction with certain exercises specifically designed to correct the existing defect.

# Scoliosis,atermusedtoindicatetheside-to-sidecurveofthespinalcolumnwithcurvature either to the left or right to form either a C curve or to both the left and the right to form an S curve. The affected person tends to “list” to one side.  Any or all of the above deformities can be multiple in kind as, for example, a combination of both kyphosis and lordosis; or one or more can be combined with individual vertebral malformations and/or rotations of one or more of the vertebrae of the spine.  Spinal abnormalities sometimes appear at birth, perhaps during the growing years, but they usually just creep up on a person as he slowly deteriorates biologically over the years. Generally speaking, the above deformities will usually be the kind that will come to the attention of the Hygienists after they have been well developed.  Spinal abnormalities, which are far and away the most common, and regardless of how classified, generally develop silently and stealthily, without pain. It is interesting to note that perhaps as much as 30 percent of the bone structure can deteriorate before such deterioration can be detected by X rays.  According to the Scoliosis Research Society of the American Academy of Orthopaedic Surgeons, about 10 percent of the adolescent population have some degree of scoliosis. Parenthetically, scoliosis should not be confused with poor posture.  The Scoliosis Foundation states that “there are currently no medications to treat scoliosis, nor can its onset be prevented.” Hygienists would agree that the condition cannot be “treated” with drugs but do not agree that such a deformity cannot be “prevented.” The human body, like all living things, always tends to grow toward perfection when given the proper tools. We agree with the Foundation in saying that the treatment is mechanical, but we go further in that in any program designed to correct any deformity, it is necessary to employ all the known requisites of organic existence as and when required and as present capacity indicates, these used in conjunction with certain exercises specifically designed to correct the existing defect.

Orthodoxy has not as yet learned the efficacy of fasting to relieve pain. If our stu-

Orthodoxy has not as yet learned the efficacy of fasting to relieve pain. If our stu-

dents recall the case of Mike, our severely arthritic patient. After over fifteen years of high drug dosing to relieve his excruciating pain, he recently reported that he had just had two whole days during which he was totally without pain! Mike, our students will recall, has had two knee caps removed as well as one elbow joint. Considerable fusing of his skeletal structure has made him almost, completely dependent upon others for his basic needs. What he has accomplished under great odds should inspire the most down- hearted among us. A veteran, living alone except for the help of a university student, he has, with great determination over the past year fasted for short intervals and completely changed his dietary, has squeezed his rubber ball, has walked his corridor from bedroom to livingroom, faithfully and consistently, and is now beginning to reap his reward! Mike knows that the future is his to have, an unnarcotized future and one without pain.

dents recall the case of Mike, our severely arthritic patient. After over fifteen years of high drug dosing to relieve his excruciating pain, he recently reported that he had just had two whole days during which he was totally without pain! Mike, our students will recall, has had two knee caps removed as well as one elbow joint. Considerable fusing of his skeletal structure has made him almost, completely dependent upon others for his basic needs. What he has accomplished under great odds should inspire the most downhearted among us. A veteran, living alone except for the help of a university student, he has, with great determination over the past year fasted for short intervals and completely changed his dietary, has squeezed his rubber ball, has walked his corridor from bedroom to livingroom, faithfully and consistently, and is now beginning to reap his reward! Mike knows that the future is his to have, an unnarcotized future and one without pain.

Back in about the year 1945, Dr. Elizabeth injured her back badly. A heavy iron spring which helped to raise and lower a garage door gave way throwing her up in the air and then back on the concrete driveway. The pain was intense, but she refused all

Back in about the year 1945, Dr. Elizabeth injured her back badly. A heavy iron spring which helped to raise and lower a garage door gave way throwing her up in the air and then back on the concrete driveway. The pain was intense, but she refused all

attempts to hospitalize her. She took as few aspirin as was possible. We were not Hy- gienists, yet!

attempts to hospitalize her. She took as few aspirin as was possible. We were not Hygienists, yet!

Years later, when locking of muscles and the intense pain of arthritis descended upon her, the worst pain was felt at the site of this old injury. Of course, over the years, she had “favored” her back but in the late fifties, she began to notice that she couldn’t walk either as long or as easily as she once had been able to do. Dr. Elizabeth, early in her ca- reer, had taught physical education as well as Swedish gymnastics. She had been a track star while in high school, took interpretive dancing while in college. The psychological effect of her disability obviously was intensely negative.

Years later, when locking of muscles and the intense pain of arthritis descended upon her, the worst pain was felt at the site of this old injury. Of course, over the years, she had “favored” her back but in the late fifties, she began to notice that she couldn’t walk either as long or as easily as she once had been able to do. Dr. Elizabeth, early in her career, had taught physical education as well as Swedish gymnastics. She had been a track star while in high school, took interpretive dancing while in college. The psychological effect of her disability obviously was intensely negative.

In the early sixties came the final episode which was to start us on our search for a “cure.” By this time, Dr. Elizabeth had to hang on to another person to walk. If she got down on the floor, she had to have assistance to get up. She walked the floor night after night because of the pain.

In the early sixties came the final episode which was to start us on our search for a “cure.” By this time, Dr. Elizabeth had to hang on to another person to walk. If she got down on the floor, she had to have assistance to get up. She walked the floor night after night because of the pain.

As she lay on the floor, her legs were, at the beginning, lifted for her to a vertical position, and then lowered. Gradually she progressed through the exercises which are detailed in this lesson. She set herself goals to achieve and as she achieved one goal, she would move on to the next.

As she lay on the floor, her legs were, at the beginning, lifted for her to a vertical position, and then lowered. Gradually she progressed through the exercises which are detailed in this lesson. She set herself goals to achieve and as she achieved one goal, she would move on to the next.

Let us see the sequence that took place with the bent-knee sit-ups. Her first goal was to perform a single sit-up without assistance. At first, her back had to be helped in rais- ing to the sitting position. But, the time came when she made it alone!

Let us see the sequence that took place with the bent-knee sit-ups. Her first goal was to perform a single sit-up without assistance. At first, her back had to be helped in raising to the sitting position. But, the time came when she made it alone!

The next goal was to do 10 unassisted sit-ups with hands held under the thighs. When this was achieved, she placed her hands at her sides. The new goal was to do 10 situps again. Then, to do 30! About two years ago, Dr. Elizabeth did 30 unassisted sit-ups hold- ing her hands at her sides.

The next goal was to do 10 unassisted sit-ups with hands held under the thighs. When this was achieved, she placed her hands at her sides. The new goal was to do 10 situps again. Then, to do 30! About two years ago, Dr. Elizabeth did 30 unassisted sit-ups holding her hands at her sides.

But, she wasn’t finished, yet! Her next goal was to accomplish 10 straight-leg sit-ups starting from a position where her arms were extended behind her on the floor. These were to be used as a leverage in achieving the sitting position. After about six months she was able to do 20 of these. She hadn’t, as yet, reached her final goal: to do 30 situps with hands clasped behind her head, but she knew she’d get there one of these days.

But, she wasn’t finished, yet! Her next goal was to accomplish 10 straight-leg sit-ups starting from a position where her arms were extended behind her on the floor. These were to be used as a leverage in achieving the sitting position. After about six months she was able to do 20 of these. She hadn’t, as yet, reached her final goal: to do 30 situps with hands clasped behind her head, but she knew she’d get there one of these days.

Then, it happened! Another accident. Several months ago, she was out feeding her beloved birds. It was an unusually cold morning for Tucson. Having several appoint- ments scheduled for that morning, she was in a hurry and caught her open-toed slipper in the curled hose which was rigid due to the overnight freeze. She went sailing through the air, landing on her right side and skating along the gravel which tore at her muscles and ligaments.

Then, it happened! Another accident. Several months ago, she was out feeding her beloved birds. It was an unusually cold morning for Tucson. Having several appointments scheduled for that morning, she was in a hurry and caught her open-toed slipper in the curled hose which was rigid due to the overnight freeze. She went sailing through the air, landing on her right side and skating along the gravel which tore at her muscles and ligaments.

For weeks, Dr. Elizabeth could hardly move. She took no pain killers in spite of the severe pain. Hot baths and occasional short fasts took away all the discomfort but she was unable to do a single sit-up, to say nothing of most other exercises. But was she defeated? Not Dr. Elizabeth! Just the other day she did 26 bend-knee sit-ups, her toes tucked under the bed frame. She’s off again with new goals beckoning down the road.

For weeks, Dr. Elizabeth could hardly move. She took no pain killers in spite of the severe pain. Hot baths and occasional short fasts took away all the discomfort but she was unable to do a single sit-up, to say nothing of most other exercises. But was she defeated? Not Dr. Elizabeth! Just the other day she did 26 bend-knee sit-ups, her toes tucked under the bed frame. She’s off again with new goals beckoning down the road.

Incidentally, for females over the age of 60, those achieving bent-knee sit-ups in 90 seconds are awarded the Platinum Accolade. Dr. Elizabeth did hers in 60 seconds and she confesses to being over 70!

Incidentally, for females over the age of 60, those achieving bent-knee sit-ups in 90 seconds are awarded the Platinum Accolade. Dr. Elizabeth did hers in 60 seconds and she confesses to being over 70!

We have included this story in this lesson, not to brag, but to make a point. In work- ing in the field of corrective exercises, patience and persistence will be rewarded.

We have included this story in this lesson, not to brag, but to make a point. In working in the field of corrective exercises, patience and persistence will be rewarded.

In the legal world, there is an old saying, “Time is of the essence.” This phrase is found in many contracts, especially those having to do with the sale or purchase of real estate. It means that within a certain time frame, the contract must be fulfilled and all legal obligations with respect to that particular contract must be fulfilled.

In the legal world, there is an old saying, “Time is of the essence.” This phrase is found in many contracts, especially those having to do with the sale or purchase of real estate. It means that within a certain time frame, the contract must be fulfilled and all legal obligations with respect to that particular contract must be fulfilled.

In correcting spinal or other physical imperfections, time is also of the essence but here the phrase must be interpreted differently. Corrective work cannot be hurried. The body will establish its own schedule and cells will be repaired according to a cerebrally- devised master plan. The repairing and healing will take place methodically, generation by generation of cellular replication, as the body receives the proper tools—all of them. We refer, of course, to the biodynamics of organic existence.

In correcting spinal or other physical imperfections, time is also of the essence but here the phrase must be interpreted differently. Corrective work cannot be hurried. The body will establish its own schedule and cells will be repaired according to a well devised master plan. The repairing and healing will take place methodically, generation by generation of cellular replication, as the body receives the proper tools—all of them. We refer, of course, to the biodynamics of organic existence.

It would be the height of folly, for example, to. expect recovery to occur with speed if proper-food be not eaten, or should the impaired individual fail to obtain maximum rest, both physiological, mental, sensorial, and physical; or any other of life’s basic needs.

It would be the height of folly, for example, to. expect recovery to occur with speed if proper-food be not eaten, or should the impaired individual fail to obtain maximum rest, both physiological, mental, sensorial, and physical; or any other of life’s basic needs.

It is this one element of time that is perhaps the most difficult of all principles for the novice Hygienist to grasp. Correcting defects in the physical structure requires the most time of all. It is slow work.

It is this one element of time that is perhaps the most difficult of all principles for the novice Hygienist to grasp. Correcting defects in the physical structure requires the most time of all. It is slow work.

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 com- munities of muscles, ligaments and bones. One generation of damaged cells is discard- ed, 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.

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.

96.5.2 Sports Injuries

96.5.2 Sports Injuries

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 com- plete 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 contin- ues, actual irremedial nerve damage can result. Osteoarthritis can be a major factor in

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

back pain, specially in the late middle years. Spurs and sponging causes narrowing of discs with nerve impingements which cause the pain.

back pain, specially in the late middle years. Spurs and sponging causes narrowing of discs with nerve impingements which cause the pain.

There are certain “Dos” and certain “Don’ts” that are applicable to sound body back mechanics. They apply when sleeping, sitting, driving, standing, walking and in lifting.

There are certain “Dos” and certain “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 uncom- fortable and stress the back.

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.

Chairs should be low enough so that the sitting individual can place both feet on the floor with his knees somewhat higher than his hips. It is not wise to cross the legs at any time. If your sitting chair has legs that are slightly too long for you, you can elevate the legs by using a stool or have a carpenter or handyman make a correction in the height. Always sit firmly against the back of the chair. This will assist the spine to maintain a straight alignment.

Chairs should be low enough so that the sitting individual can place both feet on the floor with his knees somewhat higher than his hips. It is not wise to cross the legs at any time. If your sitting chair has legs that are slightly too long for you, you can elevate the legs by using a stool or have a carpenter or handyman make a correction in the height. Always sit firmly against the back of the chair. This will assist the spine to maintain a straight alignment.

Standing - If a person with back pain must stand at his work, he should stand with one foot up, changing positions often. If he is required to bend over, he should do so by bending with the knees while keeping the back as straight as possible.

Standing - If a person with back pain must stand at his work, he should stand with one foot up, changing positions often. If he is required to bend over, he should do so by bending with the knees while keeping the back as straight as possible.

We recall one housewife a number of years ago who had suffered much pain follow- ing a back injury.

We recall one housewife a number of years ago who had suffered much pain following a back injury.

While working in her kitchen and around the house, she made it a strict policy never to bend down to pick up an object or to obtain something kept in a lower cupboard. In- stead, she would always do a deep knee bend while holding on to the sink or some other fixed object.

While working in her kitchen and around the house, she made it a strict policy never to bend down to pick up an object or to obtain something kept in a lower cupboard. Instead, she would always do a deep knee bend while holding on to the sink or some other fixed object.

She told us that she had been amazed at first to find out just how many times she was required to do her “deep-knee act,” as she called it, during the course of a single day. However, she was well rewarded for this one simple discipline which she imposed upon herself. Her back gradually improved and she found that the exercise helped her in other ways, too, since she began to enjoy greater vitality than she had known prior to the injury.

She told us that she had been amazed at first to find out just how many times she was required to do her “deep-knee act,” as she called it, during the course of a single day. However, she was well rewarded for this one simple discipline which she imposed upon herself. Her back gradually improved and she found that the exercise helped her in other ways, too, since she began to enjoy greater vitality than she had known prior to the injury.

Always wear comfortable walking shoes, preferably constructed of some sturdy, but porous material which will lend support but also permit gaseous toxins to escape. Walk

Always wear comfortable walking shoes, preferably constructed of some sturdy, but porous material which will lend support but also permit gaseous toxins to escape. Walk

at a fast pace, swinging the arms vigorously. This kind of walking, as opposed to leisure- ly strolling, will serve to strengthen back, side and abdominal muscles as well as those of the extremities.

at a fast pace, swinging the arms vigorously. This kind of walking, as opposed to leisurely strolling, will serve to strengthen back, side and abdominal muscles as well as those of the extremities.

Lifting - We have all heard the rules. I’m sure, about how to lift heavy objects, but how often we fail to abide by them. Therefore, perhaps it is in order for us to repeat them for the benefit of our students as they work to correct other people’s errors. Perhaps the advice of our housewife will help us to remember them. Always bend with the knees, not with the back. Keep the back straight. Lift with your legs and hold the object close to the body. Lift only to the height of the chest. And always see to it that your feet are firmly planted on an even, non-skid surface.

Lifting - We have all heard the rules. I’m sure, about how to lift heavy objects, but how often we fail to abide by them. Therefore, perhaps it is in order for us to repeat them for the benefit of our students as they work to correct other people’s errors. Perhaps the advice of our housewife will help us to remember them. Always bend with the knees, not with the back. Keep the back straight. Lift with your legs and hold the object close to the body. Lift only to the height of the chest. And always see to it that your feet are firmly planted on an even, non-skid surface.

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

96.5.4 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 twist- ing the body.

* 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.

* Don’t try to lift anything above shoulder level.

* 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’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’tforgettohavethecarseatadjusttoYOU.Stretchingforthepedalsorforthesteer- ing wheel increases the curve of the lower back to cause strain.

* Don’tforgettohavethecarseatadjusttoYOU.Stretchingforthepedalsorforthesteering wheel increases the curve of the lower back to cause strain.

* Whensittinginachair,don’tslump.Avoidleaningforwardforanyprolongedlengthof time. Arching the back in this manner is conducive to more pain.

* Whensittinginachair,don’tslump.Avoidleaningforwardforanyprolongedlengthof time. Arching the back in this manner is conducive to more pain.

* Ifyourmattressisuncomfortablysoft,oritsags,orifthecushionsinafavoritechairdo not give full support to your injured back, make some changes. Without full support, an aching back will continue to trouble.   

* Ifyourmattressisuncomfortablysoft,oritsags,orifthecushionsinafavoritechairdo not give full support to your injured back, make some changes. Without full support, an aching back will continue to trouble.   

# 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.

# 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.

# Insameposition,placethearmsunderbentknees.Now,straightenoutrightleg.Return to original position. Straighten out left leg. Return. Repeat, alternating legs.

# Insittingpositionwithlegsstretchedoutonfloorinfront,bendforwardfromhipskeep- ing the back straight with arms bent at elbows and held in to side. Hold bent position, but do not bounce.

# 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.

# 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.

# 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.

# 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.

# 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—

# Deepkneebend.Justbendkneesslightly.Thiswillbesufficienttoexercisemanymus cles 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.

# 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.

2. Standwiththefeettogether,onehandonthewallorapieceoffurnituretolendsupport.

2. Standwiththefeettogether,onehandonthewallorapieceoffurnituretolendsupport.

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. Re- peat with other leg. Assistance in maintaining balance may be required by persons with severely-weakened muscles.

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.

96.6.3 Exercise Planning

=== Exercise Planning ===

 

In working with clients, it is always advisable to present the exercises in series; that is, this week do these, next week, another set, and so on. This will sustain interest by giving variety to the program. Clients should be advised to perform exercises, when possible to music. The tempo of the music should be varied according to the age and condition of the participant(s). For example, for a class of older persons or when working with an older client who may not have exercised for many years, one might choose a melody like “Somewhere My Love” (Lara’s Theme from “Doctor Zhivago”). As participants become more skilled, the tempo can be increased causing the exercises to be performed more quickly. However, remember that with corrective exercising, persistence is more important than the tempo. That is why we also recommend that the practicing Hygienist set up a schedule for his clients to follow. A sample suggested schedule follows:

In working with clients, it is always advisable to present the exercises in series; that is, this week do these, next week, another set, and so on. This will sustain interest by giving variety to the program. Clients should be advised to perform exercises, when pos- sible to music. The tempo of the music should be varied according to the age and condi- tion of the participant(s). For example, for a class of older persons or when working with an older client who may not have exercised for many years, one might choose a melody like “Somewhere My Love” (Lara’s Theme from “Doctor Zhivago”). As participants be- come more skilled, the tempo can be increased causing the exercises to be performed more quickly. However, remember that with corrective exercising, persistence is more important than the tempo. That is why we also recommend that the practicing Hygienist set up a schedule for his clients to follow. A sample suggested schedule follows:

The selected exercises should be typed out, xeroxed and Numbered A, B, C, etc.

The selected exercises should be typed out, xeroxed and Numbered A, B, C, etc.

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 de- fects 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.

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.

96.6.4 Teaching the Client How to Get the Most Out of Exercise

96.6.4 Teaching the Client How to Get the Most Out of Exercise

# Make up an exercise chart and mark down the time spent doing the exercises and the precise number of repeats achieved.

# Make up an exercise chart and mark down the time spent doing the exercises and the precise number of repeats achieved.

# Studytheexerciseroutines,consulttherecommendedlistgiventotheclientbytheprac- titioner. The practitioner should always demonstrate each exercise to the client and have the client do the exercise in his/her presence to be sure that full understanding of exact- ly what is involved in each exercise is achieved. If the client is unable at this time to do the selected exercisers) on his/her own, some other person who may be called upon for assistance should also be present so that s/he may become familiar with each of the movements.

# Studytheexerciseroutines,consulttherecommendedlistgiventotheclientbythepractitioner. The practitioner should always demonstrate each exercise to the client and have the client do the exercise in his/her presence to be sure that full understanding of exactly what is involved in each exercise is achieved. If the client is unable at this time to do the selected exercisers) on his/her own, some other person who may be called upon for assistance should also be present so that s/he may become familiar with each of the movements.

{| class="wikitable"

{| class="wikitable"

# Set a regular time to exercise and follow a regular program each day.

# 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.

# 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.

# Exercisebeforemeals,orwaitatleastonehouraftereating,preferablytwohours.Exer cising before breakfast is a good practice.

# Provideasuitablerug,floormatorbeachtowelfortheexercisesperformedwhilelying  down on the floor.

# Provideasuitablerug,floormatorbeachtowelfortheexercisesperformedwhilelying  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.

# 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.

# Seethattheventilationisgood.Keepthewindowsopenwhileexercisingor,betteryet,  exercise out of doors, except in very cold weather.

# Seethattheventilationisgood.Keepthewindowsopenwhileexercisingor,betteryet,  exercise out of doors, except in very cold weather.

# Wear loose garments made of open weave.

# Wear loose garments made of open weave.

# Exercisetomusic.Waltzesareexcellenttostartwith,increasebeatasstrengthandskill increase.

# Exercisetomusic.Waltzesareexcellenttostartwith,increasebeatasstrengthandskill 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 recom- mend that everyone start out by exercising one day and then resting the next.

# 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.

== Questions & Answers ==

== Questions & Answers ==

'''My daughter has been told that she has Scoliosis. Our doctor says that not much is known about this condition and that diet won’t help, that the condition is inherited. The only thing he can do, he says, is to refer her to a bone specialist who will prob- ably put her into a brace and she may have to wear this brace for a year or two. What do you think about all this?'''

'''My daughter has been told that she has Scoliosis. Our doctor says that not much is known about this condition and that diet won’t help, that the condition is inherited. The only thing he can do, he says, is to refer her to a bone specialist who will probably put her into a brace and she may have to wear this brace for a year or two. What do you think about all this?'''

How old is your daughter?  Fifteen on her next birthday, which will be in two more months.  Not having seen your daughter’s condition, of course, I can make no specific recommendations nor offer any valid opinion as to what the full application of Nat- ural Hygiene principles and practices might permit her body to accomplish, but I can say this: under full Hygienic care, her general condition would improve. It might well be that he would have to wear a brace for a time, but, with proper food, a lot of rest, and getting out in the sunshine and performing suitable exercises, her improvement would be much more rapid and, in all likelihood, she would not have to wear that brace for nearly as long a time as if she did not meet her systemic needs adequately as would be the case, no doubt, if she were placed under allopath- ic care, especially when the physician in charge fails to recognize the importance of a physiologically- and biologically-correct diet. At age fifteen, she should not delay another moment to get started. Having a good posture at this important time of her life, may well determine the quality of the rest of her life.  My daughter has the same condition. Her spine is crooked—forming an S curve. My husband and I are both Hygienists, but our daughter thinks we are way off the path. She won’t eat anything but what the “crowd” eats and that’s ham- burgers, french fries, cokes and even beer when they party. What can we do?  There is little that you do except perhaps to lay it all out for your daughter. In this lesson, you have learned the importance of posture, how this crooked spine can influence adversely every single function within the body. Try to get your daughter

How old is your daughter?  Fifteen on her next birthday, which will be in two more months.  Not having seen your daughter’s condition, of course, I can make no specific recommendations nor offer any valid opinion as to what the full application of Natural Hygiene principles and practices might permit her body to accomplish, but I can say this: under full Hygienic care, her general condition would improve. It might well be that he would have to wear a brace for a time, but, with proper food, a lot of rest, and getting out in the sunshine and performing suitable exercises, her improvement would be much more rapid and, in all likelihood, she would not have to wear that brace for nearly as long a time as if she did not meet her systemic needs adequately as would be the case, no doubt, if she were placed under allopathic care, especially when the physician in charge fails to recognize the importance of a physiologicallyand biologically-correct diet. At age fifteen, she should not delay another moment to get started. Having a good posture at this important time of her life, may well determine the quality of the rest of her life.  My daughter has the same condition. Her spine is crooked—forming an S curve. My husband and I are both Hygienists, but our daughter thinks we are way off the path. She won’t eat anything but what the “crowd” eats and that’s hamburgers, french fries, cokes and even beer when they party. What can we do?  There is little that you do except perhaps to lay it all out for your daughter. In this lesson, you have learned the importance of posture, how this crooked spine can influence adversely every single function within the body. Try to get your daughter

to read this section and perhaps her future may become more real to her. In your own home, you can see to it that only good food is in the refrigerator. Learn how to prepare natural “delights” such as banana ice cream and you might hold a fruit par- ty for your daughter’s friends. Also, promise her a reward for good behavior after a certain short period as, for example, a theater party or a camping trip; whatever she would like to have or do most. Use this as an incentive. When you have done all this, you have done your best.

to read this section and perhaps her future may become more real to her. In your own home, you can see to it that only good food is in the refrigerator. Learn how to prepare natural “delights” such as banana ice cream and you might hold a fruit party for your daughter’s friends. Also, promise her a reward for good behavior after a certain short period as, for example, a theater party or a camping trip; whatever she would like to have or do most. Use this as an incentive. When you have done all this, you have done your best.

'''It seems to me that everybody has different ideas about how to tackle body de- fects; at least, physical and structural imperfections. One chiropractor I know puts bottles of pills on the chest of his patients and then recommends zinc or calcium or whatever to the client if there is some spinal malposition. Why are your methods any better than his?'''

'''It seems to me that everybody has different ideas about how to tackle body defects; at least, physical and structural imperfections. One chiropractor I know puts bottles of pills on the chest of his patients and then recommends zinc or calcium or whatever to the client if there is some spinal malposition. Why are your methods any better than his?'''

I never knew health to jump out of a bottle of pills and magically into the body. Taking hundreds and thousands of pills can never straighten a crooked spine. The only possible means to correct a body defect which has been caused by a failure to meet systemic needs is to begin, and at once, to meet those needs and to move bones and muscles so as to balance the incorrect action of other bones and muscles. The correct diet and lifestyle will take care of the inside, the internal needs of the body, while the exercise and other Hygienic biodynamics will help the body to re- pair the defect to the extent possible, as determined by the age, present condition of the individual person and by how well he applies himself to his program.

I never knew health to jump out of a bottle of pills and magically into the body. Taking hundreds and thousands of pills can never straighten a crooked spine. The only possible means to correct a body defect which has been caused by a failure to meet systemic needs is to begin, and at once, to meet those needs and to move bones and muscles so as to balance the incorrect action of other bones and muscles. The correct diet and lifestyle will take care of the inside, the internal needs of the body, while the exercise and other Hygienic biodynamics will help the body to repair the defect to the extent possible, as determined by the age, present condition of the individual person and by how well he applies himself to his program.

Not everyone would be able to have the patience to correct structural defects since it seems to take so long.

Not everyone would be able to have the patience to correct structural defects since it seems to take so long.

We have a simple answer for this question. Without patience, knowledge, deter- mination and willpower, the unfortunate one must just learn to live with his defect! Furthermore, his/her life by the very nature of the life process, will be less enjoy- able, less productive and curtailed in many ways—not a very enticing exchange!

We have a simple answer for this question. Without patience, knowledge, determination and willpower, the unfortunate one must just learn to live with his defect! Furthermore, his/her life by the very nature of the life process, will be less enjoyable, less productive and curtailed in many ways—not a very enticing exchange!

== Article #1: Excerpt from Funk and Wagnalls New Encyclopedia ==

== Article #1: Excerpt from Funk and Wagnalls New Encyclopedia ==

The following excerpt from Funk and Wagnalls New Encyclopedia, Copyright 1979 is used to illustrate the complexity of structural movement so as to give us perhaps a better appreciation of the synergism that is involved even in simple structural manipulation. Excerpted from Volume 19, pages 118-119.

The following excerpt from Funk and Wagnalls New Encyclopedia, Copyright 1979 is used to illustrate the complexity of structural movement so as to give us perhaps a better appreciation of the synergism that is involved even in simple structural manipulation. Excerpted from Volume 19, pages 118-119.

The human skeleton consists of more than 200 bones bound together by tough and relatively-inelastic connective tissues called ligaments. The different parts of the body vary greatly in their degree of movement. Thus, the arm at the shoulder is freely mov- able, whereas the knee joint is definitely limited to a hingelike action. The movements of individual vertebrae are extremely limited, the bones composing the skull are immov- able. Movements of the bones of the skeleton are affected by contractions of the skeletal muscles to which the bones are attached by tendons. These muscular contractions are controlled by the nervous system.

The human skeleton consists of more than 200 bones bound together by tough and relatively-inelastic connective tissues called ligaments. The different parts of the body vary greatly in their degree of movement. Thus, the arm at the shoulder is freely movable, whereas the knee joint is definitely limited to a hingelike action. The movements of individual vertebrae are extremely limited, the bones composing the skull are immovable. Movements of the bones of the skeleton are affected by contractions of the skeletal muscles to which the bones are attached by tendons. These muscular contractions are controlled by the nervous system.

The nervous system has two divisions, the somatic, which allows voluntary control over skeletal muscles, and the autonomic, which is involuntary and controls cardiac and smooth muscle and glands. The autonomic nervous system has two divisions, the sym- pathetic and the para-sympathetic. Many, but not all, of the muscles and glands that dis- tribute impulses to the larger interior organs possess a double nerve supply, in such cases the two divisions may exert opposing effects. Thus, the sympathetic and parasympathet- ic systems respectively increase and decrease heartbeat. The two nerve systems are not always antagonistic, however, for example, both nerve supplies to the salivary glands

The nervous system has two divisions, the somatic, which allows voluntary control over skeletal muscles, and the autonomic, which is involuntary and controls cardiac and smooth muscle and glands. The autonomic nervous system has two divisions, the sympathetic and the para-sympathetic. Many, but not all, of the muscles and glands that distribute impulses to the larger interior organs possess a double nerve supply, in such cases the two divisions may exert opposing effects. Thus, the sympathetic and parasympathetic systems respectively increase and decrease heartbeat. The two nerve systems are not always antagonistic, however, for example, both nerve supplies to the salivary glands

excite the cells of secretion. Furthermore, a single division of the autonomic nervous system may both excite and inhibit a single effector, as in the sympathetic supply to the blood vessels of skeletal muscle. Finally, the sweat glands, the muscles that cause invol- untary erection or bristling of the hair, the smooth muscles of the spleen, and the blood vessels of the skin and skeletal muscles are actuated only by the sympathetic division.

excite the cells of secretion. Furthermore, a single division of the autonomic nervous system may both excite and inhibit a single effector, as in the sympathetic supply to the blood vessels of skeletal muscle. Finally, the sweat glands, the muscles that cause involuntary erection or bristling of the hair, the smooth muscles of the spleen, and the blood vessels of the skin and skeletal muscles are actuated only by the sympathetic division.

Voluntary movement of head, limbs, and body is caused by nerve impulses arising in the motor area of the cortex of the brain and carried by cranial nerves or by those that emerge from the spinal cord to reach skeletal muscles. The reaction involves both excitation of nerve cells energizing the muscles involved and inhibition of the cells that excite opposing muscles. A nerve impulse is an electrical change within a nerve cell or fiber; it is measured in millivolts, lasts only a few milliseconds, and can be recorded.

Voluntary movement of head, limbs, and body is caused by nerve impulses arising in the motor area of the cortex of the brain and carried by cranial nerves or by those that emerge from the spinal cord to reach skeletal muscles. The reaction involves both excitation of nerve cells energizing the muscles involved and inhibition of the cells that excite opposing muscles. A nerve impulse is an electrical change within a nerve cell or fiber; it is measured in millivolts, lasts only a few milliseconds, and can be recorded.

Movement may occur also in response to an outside stimulus; thus, a tap on the knee causes a jerk, and shining a light into the eye makes the pupil contract. These involun- tary responses are called reflexes. Various nerve terminals called receptors constantly send impulses into the central nervous system. These are of three classes: exteroceptors, those sensitive to pain, temperature, touch, and pressure; interoceptors, which react to changes in the internal environment; and proprioceptors, which respond to variations in movement, position and tension (especially important in doing corrective exercises. - The Authors).

Movement may occur also in response to an outside stimulus; thus, a tap on the knee causes a jerk, and shining a light into the eye makes the pupil contract. These involuntary responses are called reflexes. Various nerve terminals called receptors constantly send impulses into the central nervous system. These are of three classes: exteroceptors, those sensitive to pain, temperature, touch, and pressure; interoceptors, which react to changes in the internal environment; and proprioceptors, which respond to variations in movement, position and tension (especially important in doing corrective exercises. -The Authors).

These impulses terminate in special areas of the brain, as do those of special recep- tors concerned with sight, hearing, smell, and taste.

These impulses terminate in special areas of the brain, as do those of special receptors concerned with sight, hearing, smell, and taste.

Muscular contractions do not always cause actual movement. Ordinarily, a small “fraction of the total number of fibers in a muscle may be contracting. (One reason why it takes prolonged periods of time to accomplish desired results—The Authors.) This serves both to maintain the posture of a limb and cause the limb to resist passive elonga- tion or stretch. This slight continuous contraction is called muscle tone.

Muscular contractions do not always cause actual movement. Ordinarily, a small “fraction of the total number of fibers in a muscle may be contracting. (One reason why it takes prolonged periods of time to accomplish desired results—The Authors.) This serves both to maintain the posture of a limb and cause the limb to resist passive elongation or stretch. This slight continuous contraction is called muscle tone.

== Article #2: Exercise ==

== Article #2: Exercise ==

and arouse lethargic cells so that these may more readily give up unusable waste.

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 es- sential 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 me- thodically 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.

masters of self.

Only in the most profound states of enervation or in cases of inflammatory fever,

Only in the most profound states of enervation or in cases of inflammatory fever,

or cardiac depression is positive exercise contraindicated. Moderate tensing of the arms, legs, abdomen and neck, can be done in bed in the prone position even during the fast. Patients are asked to do these tensing movements for periods of ten to thirty minutes de- pending upon the vitality and muscular vigor of the person. (See lesson on “Exercise in Sickness and Recuperation” for list of tensing exercises which can be used for corrective purposes while confined to the bed.) ... Willpower is necessary in order to make the start and go through with it.

or cardiac depression is positive exercise contraindicated. Moderate tensing of the arms, legs, abdomen and neck, can be done in bed in the prone position even during the fast. Patients are asked to do these tensing movements for periods of ten to thirty minutes depending upon the vitality and muscular vigor of the person. (See lesson on “Exercise in Sickness and Recuperation” for list of tensing exercises which can be used for corrective purposes while confined to the bed.) ... Willpower is necessary in order to make the start and go through with it.

... To obtain the maximum good, the muscular contraction should be positive and the mind should be concentrated on every movement. Exercise done grudgingly is of little value. The benefit derived depends on the manner in which the movements are done rather than the time involved. Each movement should be emphasized and done with de-

... To obtain the maximum good, the muscular contraction should be positive and the mind should be concentrated on every movement. Exercise done grudgingly is of little value. The benefit derived depends on the manner in which the movements are done rather than the time involved. Each movement should be emphasized and done with de-

It is suggested that patients try to awaken early enough in the morning to do this most necessary work before breakfast. If they do not, ready excuses are likely to come up that will cause it to be entirely neglected. The exercises should be repeated before retiring for the night. Some are advised also to do them in the middle of the afternoon.

It is suggested that patients try to awaken early enough in the morning to do this most necessary work before breakfast. If they do not, ready excuses are likely to come up that will cause it to be entirely neglected. The exercises should be repeated before retiring for the night. Some are advised also to do them in the middle of the afternoon.

... To each patient is given a chart explaining the movements that may be done in bed. These are very simple muscle-tensing and joint movements starting with the fingers and taking in the different joints of the upper extremities to the limit of their range of normal motion in flexion and extension in the following order: the fingers, hands, and wrists in flexion, extension, and rotation; elbows the same; shoulders, a sweeping mo- tion in all directions with the arms fully extended throwing them outward from the body and then bringing the hands together on the return movement. Then the toes should be bent down and up, next the feet and ankles. A folded blanket should then be placed un- der the hips.

... To each patient is given a chart explaining the movements that may be done in bed. These are very simple muscle-tensing and joint movements starting with the fingers and taking in the different joints of the upper extremities to the limit of their range of normal motion in flexion and extension in the following order: the fingers, hands, and wrists in flexion, extension, and rotation; elbows the same; shoulders, a sweeping motion in all directions with the arms fully extended throwing them outward from the body and then bringing the hands together on the return movement. Then the toes should be bent down and up, next the feet and ankles. A folded blanket should then be placed under the hips.

Knee and hip exercises are best obtained by the bicycle movement and also by cross- ing the extended legs past each other to and fro. Next the blanket or pillow should be placed under the shoulders to allow the head to drop back: the head should be raised and lowered and swung and rotated in all directions. Next the muscles of the abdomen should be alternately tensed and relaxed and also kneaded with the fingers or knuckles. The position of the body should then be reversed with patient on hands or elbows and knees. The back should be alternately humped and swayed and the entire body moved as far as possible forward and back. Swaying and twisting of the spine and torso may be done while sitting on the edge of the bed or on a chair or while standing. Many other movements may be suggested in cases where special advice is needed.

Knee and hip exercises are best obtained by the bicycle movement and also by crossing the extended legs past each other to and fro. Next the blanket or pillow should be placed under the shoulders to allow the head to drop back: the head should be raised and lowered and swung and rotated in all directions. Next the muscles of the abdomen should be alternately tensed and relaxed and also kneaded with the fingers or knuckles. The position of the body should then be reversed with patient on hands or elbows and knees. The back should be alternately humped and swayed and the entire body moved as far as possible forward and back. Swaying and twisting of the spine and torso may be done while sitting on the edge of the bed or on a chair or while standing. Many other movements may be suggested in cases where special advice is needed.

== Article #3: Good Posture by Dr. Herbert M. Shelton ==

== Article #3: Good Posture by Dr. Herbert M. Shelton ==

The upright position is man’s natural one, but, due to many causes, the great majority of civilized men and women are stooped and round shouldered. “Old man’s stoop” is the posture into which everyone is drifting unless his or her occupation or gymnastic activi- ty is such as to counteract the tendency in this direction.

The upright position is man’s natural one, but, due to many causes, the great majority of civilized men and women are stooped and round shouldered. “Old man’s stoop” is the posture into which everyone is drifting unless his or her occupation or gymnastic activity is such as to counteract the tendency in this direction.

... Notice people as they walk, you will see that few walk well. Bad positions in sit- ting are so common we hardly notice them. Go into any school room and you will see boys and girls, go into any audience and you will see men and women, the majority of them, sitting in the most uncouth and unhealthy attitude. This is an indication of phys- ical weakness, want of physical culture, and inharmonious development. The lungs are cramped and the stomach, liver and all of the abdominal organs crowded out of their po- sitions.

... Notice people as they walk, you will see that few walk well. Bad positions in sitting are so common we hardly notice them. Go into any school room and you will see boys and girls, go into any audience and you will see men and women, the majority of them, sitting in the most uncouth and unhealthy attitude. This is an indication of physical weakness, want of physical culture, and inharmonious development. The lungs are cramped and the stomach, liver and all of the abdominal organs crowded out of their positions.

Good posture is good form. Certainly good posture is of as much importance as the correct pronunciation of words over which the schools spend so much time, while ne- glecting posture. Upon the upright attitude depends the usefulness of the senses, com- plete respiration, the ability to talk, speak or read with correct tone of voice, and the most efficient use of the body. Erect carriage is exceedingly important to health and vigor, as well as to best appearance:

Good posture is good form. Certainly good posture is of as much importance as the correct pronunciation of words over which the schools spend so much time, while neglecting posture. Upon the upright attitude depends the usefulness of the senses, complete respiration, the ability to talk, speak or read with correct tone of voice, and the most efficient use of the body. Erect carriage is exceedingly important to health and vigor, as well as to best appearance:

Why are we so particular about the forms of our horses or dogs; why do we refuse to buy one with low head, limping gait, or halfhipped appearance, with weak lungs and scraggy body, while we are willing to be and become all of these ourselves.

Why are we so particular about the forms of our horses or dogs; why do we refuse to buy one with low head, limping gait, or halfhipped appearance, with weak lungs and scraggy body, while we are willing to be and become all of these ourselves.

What is designated body mechanics has reference to the mechanical correlation of the various systems of the body, especially in reference to the skeletal, muscular and vis- ceral systems and their nerve supply. When the mechanical correlations of the body are most favorable to the function of its various parts, this is designated normal body me-

What is designated body mechanics has reference to the mechanical correlation of the various systems of the body, especially in reference to the skeletal, muscular and visceral systems and their nerve supply. When the mechanical correlations of the body are most favorable to the function of its various parts, this is designated normal body me-

chanics. Any lack of correlation in any of its parts that hampers, or impedes any of its functions represents a deviation from the norm or ideal.

chanics. Any lack of correlation in any of its parts that hampers, or impedes any of its functions represents a deviation from the norm or ideal.

Many deviations from normal mechanical correlation in the body result in visceral malpositions and in strain, thus resulting, not in disease, but in general impairment and enervation. To secure the best results in function in the body, all of its structures must be properly aligned and correlated. Those parts that are malaligned are under stress and strain at all times, hence wear down more rapidly than do properly aligned parts.

Many deviations from normal mechanical correlation in the body result in visceral malpositions and in strain, thus resulting, not in disease, but in general impairment and enervation. To secure the best results in function in the body, all of its structures must be properly aligned and correlated. Those parts that are malaligned are under stress and strain at all times, hence wear down more rapidly than do properly aligned parts.

Dr. Skarstrom says, “Erect carriage, easy poise and fine bearing, when habitual, sig- nify perfect adjustment, weight distribution and balance of the different parts of the body. They represent economical distribution of muscular tension, a high degree and even balance of muscular tone, equalized pressure on the surfaces of joints and mini- mum tension on their fibrous structures. All this implies readiness for all kinds of action, elimination of unnecessary strain, conservation of energy.

Dr. Skarstrom says, “Erect carriage, easy poise and fine bearing, when habitual, signify perfect adjustment, weight distribution and balance of the different parts of the body. They represent economical distribution of muscular tension, a high degree and even balance of muscular tone, equalized pressure on the surfaces of joints and minimum tension on their fibrous structures. All this implies readiness for all kinds of action, elimination of unnecessary strain, conservation of energy.

Good posture also means the most favorable conditions for the internal organs as regards room, free circulation, relative position and natural support. Thus it makes for health and efficiency, as well as beauty and harmony.

Good posture also means the most favorable conditions for the internal organs as regards room, free circulation, relative position and natural support. Thus it makes for health and efficiency, as well as beauty and harmony.

... The precise degree to which faulty posture interferes with normal body function is not easily measured. There is, however, considerable evidence which shows that the stresses and strains produced by faulty posture, especially those assumed and sustained in work, are responsible for much pain, including “referred pains” and even functional visceral impairments. Ours is a day of stooped shoulders, relaxed abdominal walls and sagging viscera.

... The precise degree to which faulty posture interferes with normal body function is not easily measured. There is, however, considerable evidence which shows that the stresses and strains produced by faulty posture, especially those assumed and sustained in work, are responsible for much pain, including “referred pains” and even functional visceral impairments. Ours is a day of stooped shoulders, relaxed abdominal walls and sagging viscera.

Lordosis of the lower spinal column is accompanied by kyphosis in the upper back and lordosis of the neck, the upper curves being compensatory. Changes in the curves of the spinal column result in changes in the attached structures thus throwing strain upon the supporting ligaments malpositions and sometimes crowding of the viscera, circula- tory impediments, perhaps even nerve irritation from pressure.

Lordosis of the lower spinal column is accompanied by kyphosis in the upper back and lordosis of the neck, the upper curves being compensatory. Changes in the curves of the spinal column result in changes in the attached structures thus throwing strain upon the supporting ligaments malpositions and sometimes crowding of the viscera, circulatory impediments, perhaps even nerve irritation from pressure.

Lordosis causes a forward tilting of the pelvis thus forcing the abdominal viscera against the front wall of the abdomen, the muscles of which become stretched and this under constant pressure. The attachments of the mesentery to the lumbar spine are also lowered by lordosis so that the intestines and other supported structures are permitted to sag and assume lower positions in the abdominal cavity. There is evidence that the liver may rotate forward and to the right thus stretching the common bile duct and perhaps, in some cases seriously interfering with bile flow. Ptosis of the kidneys, especially of the left kidney results in traction on the renal veins. The pelvic organs are also involved in the general visceroptosis that results from faulty posture. The ovaries are ptosed, the uterus becomes malposed due to the weight of the sagging abdominal viscera resting upon it, varicose veins of the lower bowel and various impairments of the reproductive system are possible results of the impeded venous flow. The relaxation of the abdominal wall and the crowding of the abdominal organs in the lower abdomen and pelvis permits an increase of blood in the venous reservoirs of the abdomen, thus diminishing the blood volume. This pelvic and abdominal engorgement may also contribute to tumor forma- tion.

Lordosis causes a forward tilting of the pelvis thus forcing the abdominal viscera against the front wall of the abdomen, the muscles of which become stretched and this under constant pressure. The attachments of the mesentery to the lumbar spine are also lowered by lordosis so that the intestines and other supported structures are permitted to sag and assume lower positions in the abdominal cavity. There is evidence that the liver may rotate forward and to the right thus stretching the common bile duct and perhaps, in some cases seriously interfering with bile flow. Ptosis of the kidneys, especially of the left kidney results in traction on the renal veins. The pelvic organs are also involved in the general visceroptosis that results from faulty posture. The ovaries are ptosed, the uterus becomes malposed due to the weight of the sagging abdominal viscera resting upon it, varicose veins of the lower bowel and various impairments of the reproductive system are possible results of the impeded venous flow. The relaxation of the abdominal wall and the crowding of the abdominal organs in the lower abdomen and pelvis permits an increase of blood in the venous reservoirs of the abdomen, thus diminishing the blood volume. This pelvic and abdominal engorgement may also contribute to tumor formation.

Disturbed lateral (side) balance of the spinal column gives us unequal shoulders (one shouder is lower than the other), a neck that angles in one direction or another above the shoulders or a head which is set crooked on the neck. Such defects of posture and evi- dences of poor body contour may result from a tilted pelvis, one leg being shorter than the other, or from habit.

Disturbed lateral (side) balance of the spinal column gives us unequal shoulders (one shouder is lower than the other), a neck that angles in one direction or another above the shoulders or a head which is set crooked on the neck. Such defects of posture and evidences of poor body contour may result from a tilted pelvis, one leg being shorter than the other, or from habit.

... Proper posture is a normal by-product of healthful living and proper body activity. Nearly all of the activities of civilized life encourage the forward position of the head, arms and shoulders. There is a drooping or forward position of the head, a forward dis- placement of the shoulder girdle and more or less depression of the chest. This is not due to any inherent inability of the spine and associated structures to maintain the upright position. One writer says, “It is not correct to say that spines are not perfectly adapted to

... Proper posture is a normal by-product of healthful living and proper body activity. Nearly all of the activities of civilized life encourage the forward position of the head, arms and shoulders. There is a drooping or forward position of the head, a forward displacement of the shoulder girdle and more or less depression of the chest. This is not due to any inherent inability of the spine and associated structures to maintain the upright position. One writer says, “It is not correct to say that spines are not perfectly adapted to

the upright posture; it would be more accurate to say that human spines were not evolved to withstand the monotonous and trying posture entailed by modern education and by many modern industries.”

the upright posture; it would be more accurate to say that human spines were not evolved to withstand the monotonous and trying posture entailed by modern education and by many modern industries.”

... The physical factors which determine posture are (1) the size and shape of the bones and their articular surfaces; (2) the relative length and tension of opposing mus- cles and fibrous structures; (3) the degree of localized muscular control.

... The physical factors which determine posture are (1) the size and shape of the bones and their articular surfaces; (2) the relative length and tension of opposing muscles and fibrous structures; (3) the degree of localized muscular control.

The relative size or shape of ribs, clavicles, scapulae, and vertebrae, as indicated by the general configuration of the chest, shoulder and back, is largely a matter of nutrition and “heredity.” However, their sizes are influenced to some degree by the use of these parts, especially during the growing period; for, use or exercise not only influences the size and form of the bones directly, through the demand made upon these by stress and pressure, but also, indirectly, through the constant tension on the bony segments from the resulting muscular tone. I have observed that well-nourished children are straight postured while malnourished children tend to let their shoulders and head droop and sag. I do not doubt that malnutrition is one of the chief causes of early faulty posture.

The relative size or shape of ribs, clavicles, scapulae, and vertebrae, as indicated by the general configuration of the chest, shoulder and back, is largely a matter of nutrition and “heredity.” However, their sizes are influenced to some degree by the use of these parts, especially during the growing period; for, use or exercise not only influences the size and form of the bones directly, through the demand made upon these by stress and pressure, but also, indirectly, through the constant tension on the bony segments from the resulting muscular tone. I have observed that well-nourished children are straight postured while malnourished children tend to let their shoulders and head droop and sag. I do not doubt that malnutrition is one of the chief causes of early faulty posture.

# The following exercises are also recommended:

# The following exercises are also recommended:

# Standinadarkroomandswitcha100-wattlightbulbonandoffatintervalsoftensec-  onds.

# Standinadarkroomandswitcha100-wattlightbulbonandoffatintervalsoftensec onds.

# Whilestandingindaylight(preferablybefore10a.m.orafter4p.m.whenthesunisat  a slant) face direction of the sun and rotate the head from side to side, constantly blink- ing, and never looking directly at the sun. Try this exercise for no more than three min- utes 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 ex- ercise 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 di- etary and systemic measures) sties, conjunctivitis, and blepharitis (inflammation of the eyelids—the authors).

# 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).

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.

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 em- ployed; and, on the other hand, if the same limb be suffered to remain inactive for a con- siderable time, the size of the arteries will be much diminished.

# 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.

# Thehabitualexerciseofourbodyorlimbs,therefore,inanyparticularkindofemploy- ment, 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.

# 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.

# Exerciseofthecerebralorganscertainlydoesincreasetheiractivityandvigor,andun- questionably also it increases to a certain extent their size or volume.

# Exerciseofthecerebralorganscertainlydoesincreasetheiractivityandvigor,andunquestionably also it increases to a certain extent their size or volume.

# Tokeepupthisgrandvitalcirculation,togivetoallthevitalfunctions,togiveperfect- ness 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 cap- illary 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 inspira- tions 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 im- portant 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 at- tended to, the whole system will be invigorated, and fitted for usefulness and enjoyment.

# 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.

# We have seen that every contraction of the muscles serves to exhaust their vital prop- erties; and to replenish their exhaustion, a constant supply of fresh arterial blood is dif- fused 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 re- quires 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 volun- tary action.

# 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.

# Sofarasvoluntaryexerciseorlaborisnecessarytothemosthealthyconditionandper- fect functions of the human system, it is a blessing; and beyond that, it is in some mea- sure an evil; for in proportion to the excess, life is always shortened, and the body pre- disposed 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 inac- tivity. 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 in- tolerable of human misery.

# 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.

# ...Thestructureofsocietyincivilliferequiresthatmanyshouldbedevotedtopursuits which are less favorable to health than the calling of the husbandman; and a large ma- jority 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.

# ...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.