EXERCISES FOR THE PREVENTION AND CORRECTION OF CONSTIPATION
Reading edition
Exercise 1
Position: Lying on back on floor, hands on sides, legs straight.
Action: Arch the body upward, forming a bridge with the weight resting on the heels and shoulders.
Remarks: This is an excellent exercise before retiring. It can be done ten to twenty times without fatigue.
Exercise 2
Position: Feet apart, arms side shoulder level.
Action: Twist the body to the right side, bend slightly forward, keeping the knees straight and touch the right foot with the left hand, the right arm being stretched straight up over the body toward the ceiling. Exhale and draw abdomen well in. Repeat exercise twisting the body to the left side and touching left foot with right hand.
Exercise 3
Position: Lying on back on floor, hands by sides, legs straight with the weight of from two to four pounds on the abdomen.
Action: Breathe slowly and deeply. The abdomen should rise and fall rhythmically as you breathe.
Exercise 4
Position: Body erect and on toes.
Action: Full knee bend, extend arms forward. Exhale and draw abdomen in. Rise to normal position, keeping abdomen in. Raise the chest and then inhale.
Exercise 5
Position: Feet apart, arms side shoulder level. Twist the body to the right side, lean slightly over the right knee; inhale. Return to normal position, then repeat to the left side.
Remarks: All twisting is done above the hips.
Exercise 6
Position: Stand erect with chest up, chin in.
Action: Bend or sway from side to side, moving from the hips only.
Remarks: The arms should wave loosely like the branches of a tree.
Exercise 7
Position: Lying on back on floor, hands by sides, legs straight.
Action: Draw the right knee to the chest and exhale. As the right knee is returned to its normal position the left knee is drawn to the chest.
Remarks: A variation of this exercise for those whose abdominal muscles are weak, the knee may be lifted to the chest and compressed to it by both arms being wrapped around it.
Exercise 8
Position: Lying on back with the body well relaxed.
Action: Expand the chest, pulling it well up and letting the abdomen become hollow. Count six. Then make the chest small, pushing down and making the abdomen large and count two.
Remarks: Do this three to five times without breathing; then take several slow, long breaths. Repeat this exercise from fifteen to twenty times. A variation of this exercise may be done by getting down on all fours like a cat, and doing this exercise.
Exercise 9
Position: Stand erect with hands resting on hips.
Action: Raise the right knee until it is at right angles with the body, with the toes pointing towards the floor. Extend the foot forward until knee is straight and stretch. Return leg to normal position and repeat with the left leg.
Exercise 10
Position: Stand erect with hands resting on hips.
Action: Stationary run, with high knee action, that is, bring your knees up well in front of you and land on the balls of the feet.
Exercise 11
Position: Same as Exercise 10.
Action: Draw the right knee to the chest and squeeze with both arms. Raise on toe of the left foot. Replace the right leg and continue exercise by repeating with the left leg.
Remarks: An alternate compression and stretching movement is given the abdominal organs.
Exercise 12
Position: Stand erect with fingers interlaced behind the neck.
Action: Draw the abdomen in; lift the chest and look straight up towards the ceiling directly above you. Turn your head slowly to the right and then to the left.
Remarks: Do this exercise about six times. This is a very good exercise before taking the morning shower or bath.
Exercise 13
Position: Stand erect with the hands above the head.
Action: Bend body forward and touch toes with the hands. Exhale and draw in the abdomen. Return to the normal position and inhale.
Exercise 14
Position: Lying on back with the hands tightly closed on the shoulders.
Action: Lift the chest and take a deep breath. Put your head back; then bend the body to the right. Stretch the left arm forward and the right sideward. Stretch vigorously. Exhale and return to the normal position. Repeat to the left side.
Remarks: This is an excellent first exercise in the morning workout. It can be done while lying in bed. Yawn, stretch, and grunt as much as you wish for the circulation is stimulated.
Exercise 15
Position: Sitting on chair directly below the chandelier or light fixture.
Action: Keeping head directly underneath chandelier, make a circle with the abdomen from right to left, or from left to right. Crumple down, then straighten up and you are making your circle.
Remarks: Do this ten to twenty times. It is one of the best exercises for the cure and prevention of constipation. It may take some time before one can make the circle in a real circular fashion.
Exercise 16
Position: Feet together, standing with the hands above the head.
Action: Twist the body to the left side. Place the left hand on the hip, and with the body in that twisted position, touch the outside of the left heel with the right hand and exhale. Return to normal position and repeat to the right side.
Remarks: Knees should be straight during the entire exercise. It may be impossible to touch the heel, but stretch down as far as possible. In returning to the normal erect position, bring the hand out and up.
Exercise 17
Position: Lie on the back in form of a cross with arms extended.
Action: Carry right foot up to the left until it touches the left hand. Repeat, using left foot touching right hand.
Remarks: A difficult variation of this exercise may be done by doing the exercise in a standing position.
Exercise 18
Position: Lying on back with arms above head on floor keeping knees straight.
Action: Assume a sitting position and touch toes with hands; exhale. Return to sitting position, keeping abdomen in; then slowly return to the normal position. Stretch and then inhale deeply.
Exercise 19
Position: Body erect, hands on hips, feet apart with knees straight.
Action: Bend to right, then to left.
Remarks: Do not bend too far backwards. Repeat this exercise about a dozen times.
Exercise 20
Position: Body erect, chest up, feet apart.
Action: Turn head and shoulders to right as far as possible. Then swing arms, head and shoulders in the opposite direction.
Remarks: Waist muscles should be as lax and lifeless as possible. Let them twine around the body as if tied to the body with strings. This should be a daily exercise and can be used by people of all ages. It is very beneficial.
Exercise 21
Position: Stand erect with hands on hips.
Action: Bend right and reach towards floor or ground. Reverse movement to left.
Remarks: In reaching towards floor bring the hand only to the knee at first and then with each successive stretch bend a little lower until ground is reached. This exercise is very helpful in preventing or curing constipation and torpid liver.
Exercise 22
Position: Stand erect, hands on hips, feet apart.
Action: Swing hips as far to right as possible then to left. Keep head as nearly as possible in starting position.
Remarks: Hold hips a second or two in each position: i. e., right or left.
Exercise 23
Position: Body erect, hands on hips.
Action: Bend forward very slowly, hinging only at hips, while keeping back straight and face to front. Bend low enough so that back is parallel to floor. Return to normal position slowly.
Remarks: You will not like this exercise at first, but it is a very helpful exercise. Repeat exercise three to five times.
Exercise 24
Position: Stand erect with hands high above the head.
Action: Bend to right and bring hands to floor near the right foot, going down slowly. Reverse movement and swing hands directly over head and down to floor near left foot.
Remarks: Repeat in each direction four or five times. Combine deep breathing with this exercise; exhale as you bend in one direction and inhale as you reverse movement.
Exercise 25
Position: Stand erect with hands on hips, feet together.
Action: Bend forward until back and legs are at right angles. Turn right by pivoting at waist and swing head and shoulders around in a large circle until they have been returned to starting position. Reverse movement and swing around in opposite direction.
Remarks: Keep knees straight. Do not bend too far backwards. This is a very strenuous but very effective waist strengthener and liver stimulating exercise. (Do not use until you are accustomed to exercising.)
Exercise 26
Position: Stand erect.
Action: Take a full breath, hold it, reach out right and left, close fists tightly and tense arms. Repeat two or three times. Now take another deep breath and reach as far as you can with the feet while tensing the muscles of the legs.
Remarks: This is an excellent exercise in beginning the morning workout.
Exercise 27
Position: Lying on back very lax and lifeless.
Action: Take a full, deep breath very smoothly through the nostrils and at the same time expand the abdominal muscles as much as possible. Hold breath a few seconds, relax waist and abdominal muscles very slowly and then draw in and upward and exhale. Repeat five to ten times or oftener.
Remarks: One of the best exercises a frail, weak person can take and quite as valuable for strong folk.
Exercise 28
Position: Stand erect, arms on level with shoulders.
Action: Swing right foot around to a position two feet from left side of left foot thus twisting the legs. At the same time swing head and shoulders as far around to right as possible while keep the arms straight and in line with each other. Reverse and swing as far as possible to the left.
Remarks: Repeat exercise eight to sixteen times. This is a good exercise to strengthen and make flexible a good many muscles of the body.
Exercise 29
Position: Stand erect, hands on hips.
Action: Right foot raised backward, bend forward until back and legs are at right angles, exhale. Return to normal position. Repeat exercise four times to both sides.
Exercise 30
Position: Stand erect with chest up, chin in.
Action: Expand chest and abdominal muscles suddenly while bringing hands up quickly above head at the same time taking a deep breath just as quickly as possible through the nostrils. Hold breath a few seconds then exhale very slowly as you lower hands to starting points. Repeat three to five times. Now take breath very slowly while bringing arms up laterally till hands meet above head. Bring arms back to sides very quickly and suddenly exhale completely through mouth. Repeat three to five times.
Remarks: Another part can be added to the above exercise by taking a deep breath and counting fifty without taking more breath.
The above exercises should be indulged in as you arise in the morning. They will give you pep and vitality that is needed to carry on a successful day. They will give the abdominal organs the workout that will prevent and correct constipation.
These exercises are in reality liver regulators. You will undoubtedly discover after doing these exercises that you feel better in every way.
It is essential to take several deep, long breaths between each exercise. Do not do the same exercises every morning. Pick out five and do them vigorously for fifteen minutes. There are enough exercises for six days of the week; thus you will not become tired of the monotony of exercises.