Fig. 1
Fig. 2
Swedish Exercises
for Women
by DR. MARY ANTHONY
THB HONGKONG TELEGRAPH, THURSDAY, JANUARY 27, 1988.
W
HILST nobody need spinal column
be
Fig. 3
and
of the neck 'strengthen the muscles; they also old, fat and improve the circulation of the head stiff too early in so that headache will disappear. It
life, it is important to take
the correct means to ensure
a healthy life by regular exercises.
Control over the body is through good carriage, practical byglene and mode of
of living.
Many women approaching
Is also good for rheumatism.
3. For Good Carriage
TOE litung and kace bending obtained Stand at ease, lift the heels slightly 5 to 8 times. (Fig. 2.) through and then bend the knees. Have a support for the hands by gripping the back of a chair; or push hands
natural
middle against the wall with the upper part
nge give "up_all" "exercise except walking.
with the result that they little practice you will find it much
of the body kept stright. After a
put on weight, become breathless, easter to lift the heels and to bend and suffer from palpitation.
Ten minutes Swedish
the knees more
exercise deeply.
it
every day will do much to keep the signs and symptoms of approaching This move- age well hidden. A startling result ment works on must not be expected ill at once. hip and leg Exercises should be done slowly, in useles and in the case of elderly ladles, loosens the limbs with plenty of rest between, and
and strengthens with calm steady breathing.
Correct breathing is in fact most foot. If this is important: thus the first. exercise one e whilst should be a breathing exercise. Be fore commencing it take up a good position with the back straight and the limbs level.
1. Breathing Exercise
STA with
the arms
the instep of the
keeping the
knees very wide
part any con- dition of knock- knees in young Kiris la much Improved.
Fig. 7a
Fig. 4
Fig. 6a
6b
Later on it may be possible to do dowager's hump at the back of the without the support of the chair or neck. the wall, and better balancing move- ment is obtained. Such movements teach us to control our muscles and
STAND
stretched out and up. Let them fall out and down. Repeat 4 8 times.
The arms are carried from the sides out and up until they come in a straight line next to the cars. They then come down slowly. Inspiration rected.. whilst raising the arms, and expira tion whilst lowering them.
2. Cure for Headaches
ease, turn
5. Waist-Reducer
a more graceful walk is required. SIT 4).
IT astride a stool (see Fig. or astride chuir back. Turn the trunk slowly to left and right alternatively, same number of times at each side,
And the "debutante's droop" is cor- facing the
4. Exit Dowager's Hump a times. Turn as far to each side
as you can. LIE on your stomach on the
This movement can be improved floor with the arms along- by Hfting the arms or placing anger FOR this exercise stand at side the body, feet touching the floor, tipy at back of neck. It can also be the head left head and chest raised somewhat (see done quickly from side to side. It and righi 8 to 10 times. (Fig. 1.) Fig. 3). In this position the hend is is then known as flinging, but is no
Before the movement 13 coin bent forwards, and backwards. menced the neck should be well
Resultable for persons with weak heart. straightened, then the head turned peat four to eight times.
to left or right, as far as possible. This is one of the most effective 6. Relieves Constipation
The shoulders should be kept quite movements for straightening the
still
back. These head movements ore These head movements loosen the also excellent, for reducing
NERVOUS DISEASES
UMEROUS
N renders have
asked for advice or opinion on cases of nervous dis order either in themselves or in a relative.
A short description
of the formation of
the spinal cord may
help to explain some
By
Family Doctor
of the signs and symptoms.
the
that part are affected
and the limbs lose
is
their efficiency.
If the cord damaged completely in any segment, then the part below it also becomes useless, and
THIS is done at Arst with
Thands supported us with
wall so that the back is kept straight, and balance is maintained more casily. Lift right and left knees alternately ten times.
Fig. 8
Tc
9b.
After some practice the exercise bending is continued from side to forwards. Then exhale. Repeat 0 is commenced by placing hands on side, without raising the heel. This to 10 times.
hips and raising each knee alternate- exercise helps to give more graceful
ly. Repeat ten times (Fig. 5).
One can even march or jump for- ward under alternate knee up-lift- ing, but the Jumping exercise is not suitable for delicate persons.
movements and an easy carriage.
8. Improves Digestion
9. Good for Complexion
TANDS on hips, move one lest slowly to side as high SIT on the floor with feet as possible (Fig 0). Keep the trunk This exercise reduces the fat off or under a cupboard (Fig. 7a). Drop position. Repeat 1-6 times.
under low rung of table straight. Move leg back to starting the tummy and is a good, exercise the body slowly backwards (fg. 7b) for constipation especially when until the back
Beginners will keep their balance the floor better if they place a hand against (Fig. 3c). Then return to a sitting something for support. position with bent knees. Repeat. All leg movements are good for times. Easy breathing. back the complexion because they im- straight, chest expanded.
prove the circulation. Leg muscles
taken as a march.
7. Makes Body Supple
EGS
LE apart, side bending
3-0
touches
10. Diaphram Control
STA
At first it is easier to do this exer- and joints are relaxed so that walk- with one heel ifted (3 to else with the help of the hands and ing becomes a pleasure. € times), Fig. 6 n.b. Stand with feet arms. Later the movement is done, the limbs are para-well apart, bend sideways to the
with hands on hips. lysed.
lefi,
heel. Repeat ruising right If the injury is movements on right side raising left weak muscles should take the move- Anuele people and those with Anderle
~TAND at cose. Place finger heel (3-0 times). Draw deep breath severe, recovery can scarcely
Ups lightly on outer edge The spinal cord is con- be hoped for; but in slight in exhale slowly when you have bent applies to those who are top-heavy. to slides
when beginning the movement and ments very carefully and help them-
selves with their hands. This also of shoulders, keeping elbows well in tinuous with the brain and juries there is frequently good to the side as far as possible.
(Fig. a). Stretch orms This exercise moves the abdominal slowly up alongside the cars, mean- runs through the back-bone. recovery in the affected parts— Bend the trunk as far as possible. muscles, relieves constipation and while lifting the heels from the This delicate cord is surrounded this improvement may take The movement is done the same improves the digestion.
ground (Fig. Db). number of times to the right and by three membranes and months, or even years.
Whilst in this sitting position, Repeat 4 to 0 times. This exercise; left. It can also be changed with with straight back, breathe in deep- will help bathed in a fluid. It is sup-
to remove Careful nursing is important, different arm positions. Later, alde ty with chest lifted upwards and tyre,"
that "spore] posed to consist of 30 segments us bedsores appear quickly. Air
seven in the neck, twelve in cushions, rubber water-bed, TWO YEARS OF
the back between the ribs, five strict cleanliness are all ncces-
in the lumbar. region, and six sary.
between the hip bones ending in Where the paralysis is not severe the tail-bone. The nerves from or a little power remains in the
GASTRIC TROUBLE
the cord pass out through holes mb, massage and exercises are use- Doctor advised X-ray Examinatio:
If the cord is injured discnsed, then the nerves trying any remedies.
ful for keeping the muscles in tone,
the patient's
umo
in the bony spinal column, In reply to the reader who asked Although there is nothing alarming lu and, from all over the body; about Syringomyelia. This pro- having an X-ray examination, there is send and receive messages.
presses slowly and the patient may always the dread that it will disclose a or applied to, the spine is sometimespect facing Mr. Thomas Burns, but live to old age. Treatment by X-ray serious condition. That was the diamal in helpful--but
lus grateful letter tells a cheerior story.
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