Fig. 1
Fig. 2.
Swedish Exercises
for Women
by DR. MARY ANTHONY
THE HONGKONG TELEGRAPH, THURSDAY, JANUARY 27, 1988.
Fig. 3
column of the neck
und
HILST nobody need spinul
strengthen the muscles; they also
be 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 is also good for rheumatism. the correct means to ensure 3. For Good Carriage a healthy life by regular exercises.
OE lifting and knee bending
O times. (Fig. 2.) Control over the body is obtained stund at case, lift the heels slightly through a good corringe, through practical hygiene and natural and then bend the knees. Have a
for the hunds by gripping support the back of a chair; or push hands
mode of living.
Many women approaching middle against the wall with the upper part
give up all exercise except of the body kept straight. After walking, with the result that they little practice you will find it much nn weight, become breathless, easier to lift the heels and to bend und auffer from palpitation.
pist
the knees more
Ten minutes Swedish exercise deeply.. 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 all at once, hip and leg Excrelses should be done slowly, museles it and In the case of elderly ladies, loosens the limbs with
plenty of rest between, and and strengthens with calm steady breathing,
the instep of the Correct breathing is fact most foot. If this is important: thus the first
exercise
one whilst
should be a breathing exercise. Be keeping the Iore commencing it take up a good
position with the back straight and
the limbs level.
1. Breathing Exercise
STAN
STAND
the with
arms
knees very wide
apart any con- -dition of knock-
knees in
young
girls is much improved.
Fig. 7a
Fig. 4
Fig. 5
Fig. 63
..ob
Later on it may be possible to do dowager's hump at the back of the
stretched out and up. Let without the support of the chair or neck. them fall out and down. Repeat 4 to the wall, and better balancing move- 5. Waist-Reducer
8 times.
ment is obtained. Such movements
SIT walk is acquired.
The arms #re carried from the teach us to control our muscles and sides out and up until they come in a more graceful
astride a stool (see Fig. 4), or natride 11 chair
slowly to left and right alternatively, sune number of times at each side,
a straight line next to the cars. They And the "debutante's droop" is cor- facing the back. Turn the trunic then come down slowly. Inspiration rected. whilst raising the arms, and expira-
tion whilst lowering them.
*
Cure for Headaches
case, turn
4. Exit Dowager's Hump 6-8 times. Turn as far to each side
L" IE on your stomach on the
cart. you as
This movement can be improved flour with the arms along by lifting the arms or placing finger
TOR this exercise stand of side the body, feet touching the floor, tips 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 right 8 to 10 times, (Fig. 1.) Fig. 3). In this position the head is is then known as flinging, but is not Before the movement is com- bent forwards and backwards. Re- suitable for persona with weak heart. menced the neck should be well peat tour to eight times. straightened, then the head turned
to left or right, as fur as possible. This is one of the must effective The shoulders should be kept quite movements for straightening the
back. These head
stil.
These head movements loosen the also
N
movements arc
6. Relieves Constipation
THIS is done at first with
hands supported against a excellent for reducing the, wall so that the back is kept straight,
NERVOUS
DISEASES
UMEROUS
readers have asked for advice or opinion on cases of dis order nervous.
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.
that part are affected and the limbs lose their efficiency.
unbalance_Is_maintained more
casily. Lift right and left knees alternately ten times.
Fig. 8
.7c
Fig.
.9b
After some practice the exercise bending is continued from side to forwards. Then exhale. Repeat 6
is commenced by placing hands on side, without raising the heel. This to 10 times. bjps and raising each knee alternate- exercise helps to give more graceful
1. 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 delenie persons.
movements and an easy curringe,
8. Improves Digestion
9. Good for Complexion
TIANDS on hips, move one leg slowly to side as high
SIT on the floor with feel as possible (Fig 8). Keep the trunk under low rung of table straight. Move leg back to starting
This exercise reduces the fat off the tummy and is a good exercise or under a cupboard (Fig. 7a). Drop position. Repeat 4-6 times.
the body slowly backwards (Ng. 7b)
for constipation especially when If the cord is taken as a march.
damaged completely
in any segment, then
the part below it also
becomes useless, and
7. Makes Body Supple
LEGS
oport,
side bending
Beginners will keep their balance until the back touches the floor better if they place a hand against (Fig. 7). Then return to a sitting something for support. position with bent knees. Repeat
breathing, 3-0 limes. Easy straight, chest expanded,
Later the movement is done
10. Diaphram Control
All leg movements are good for back the complexion because they im- prove the circulation. Leg muscles At first it is casier to do this exer- and joints are relaxed so that walk- with one heel lifted (3 to cise with the help of the hands and ing becomes a pleasure. 6 times), Fig. 0 a.b. Stand with feet arms. the limbs are para- well apart, bend sideways to the with hands on hips. lysed.
left, raising right heel. Repeat Anaemic people and those with If the injury is movements on right side raising left weak muscles should take the move- heel (3-8 times). Draw deep breath ments very carefully and help them-
STAND at ease. Place finger Upa lightly on outer edge severe, recovery can scarcely when beginning the movement and The spinal cord is con- be hoped for; but in slight in- exhale slowly when you move and selves with their hands. This also of shoulders, keeping elbows well in applies to those who are top-heavy. to sides (Fig. Da). Stretch orma tinuous with the brain and juries there is frequently good to the side as far as possible.
This exercise moves the abdominal slowly up alongside the ears, mean- Bend the trunk as far as possible. muscles, relieves constipation and while lifting the heels runs through the back-bone, recovery in the affected parts-
from the The movement is done the same improves the digestion. This delicate cord is surrounded this improvement may take
ground (Fig. Ob). number of times to the right and Whilst In this sitting position, Repeat 4 to 6 times. This exercise by three membranes and months, or even years.
Hert. It can also be changed with with straight back, breathe in deep- will help to remove that "spare bathed in a fluid. It is sup-
Careful nursing is important different arm positions. Later, side ly with chest lifted upwards and tyre." posed to consist of 30 segments as bedsores appear quickly. Air seven in the neck, twelve in cushions, rubber water-bed, the back between the ribs, five strict cleanliness are all neces in the lumbar region, and six sary. between the hip bones ending Where the paralysis is not severe the tail-bone. The nerves from or a little power remorse the cord pass out through holes limb, massage and exercises are use ful for keeping the muscles in tone the bony spinal column, In reply to the reader who asked Although there is nothing alarming in having an X-ray examination, there is the body, about Syringomyelia.
pro- gresses slowly and the patient may always the dread that it will disclose a live to old age. Treatment by X-ray serious condition. That was the dismal If the cord is injured or appited to the spine is sometimesospect facing hir. Thomas Burns, bat diseased, then the nervos In helpful-bul the patient's
doctor should be consulted
in
and, from all over send and receive messages.
trying any remedica.
THE
HONGKONG
PENINSULA HOTEL;
This
own
TWO YEARS OF GASTRIC TROUBLE
Doctor advised X-ray Examinotlo:
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Tablets.
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