Inc Women's Foundation for Health.

A hand book on positive health online

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Sit, with right leg crossed over left knee; make circles outward with
right foot up, out, down, in, up. Make strong effort on "in" and "up"
and relax on "out" and "down." Repeat left ; 30 to 40 times.



RELAXATION OF TRANSVERSE ARCH



To strengthen plantar flexors.



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FOOT GRIPPING

Sit with feet apart and parallel on floor; spread toes; pull toes in
and under, as if taking hold of floor. Alternately and together; 20 to
30 times.

Lying, with knees bent, feet on floor, or with knees extended, feet
resting against wall, same as one.

Pick up marble or pencil with toes or draw stocking back under
foot by action of toes.




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WALKING WITH FOOT GRIPPING



Step forward a short step out with right foot, grip with right foot,
advance left foot, grip with left; progress forward, gripping with foot
after weight has been transferred to it. Toe straight ahead in walking.



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60 WOMEN'S FOUNDATION FOR HEALTH

SPECIAL EXERCISES FOR RELAXING MUSCLES



I l^ ^_/L-.*^



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DROOPING DAISY

Stand at ease with left foot slightly advanced. Droop forward, begin-
ning with hips and knees, then back and head, letting weight carry body
forward until individual lies in crumpled heap on floor. Return by
reverse process until upright position is assumed; finish with head drop-
ping backward, elbows, wrists and hands reaching upward relaxed, sway-
ing from side to side. Repeat 3 to 6 times.




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CAT WALK

Relax head, back and knees, come to stoop-standing position on all
fours with palms on the floor. Advance with arm and right foot until
left knee is straight, keeping left hand on the floor. Repeat, advancing
in the same way with the left foot and arm, keeping right hand on floor,
lifting the whole body in moving forward. The body should not be
tense, but should advance after the manner of a cat.



WAVING WILLOWS

Stand with left foot in advance of right foot. Relax back, arm, head
and knees completely. Swing the body to the right, keeping arms parallel
and relaxed. Bring them, with the body, in a circle upward to the right,
and downward in a circle to the left. Keep the body relaxed during the
entire movement; 2 to 6 times.




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POSITIVE HEALTH SERIES 61

SPECIAL EXERCISES FOR ANTERIOPOSTERIOR
FAULTY POSTURE

Round Back, Kyphosis. — To strengthen back and chest muscles.



-1/ or.



^^



FLINGING



Lying on back, fling arms sideways upward to shoulder height and turn
palms outward to "West Point" position. Return hands to position at
sides. Inhale on flinging arms sideways upward and exhale as the arms
are lowered. Repeat 6 to 15 times.




Ki^



AEROPLANE



Stand with feet parallel and apart, raise arms sideways to shoulder
level; bend and twist trunk forward left until right hand touches left
foot; keep left arm at shoulder level. Return to upright position, lower
arms to sides, repeat right. Continue alternating, left and right ; 12 to 20
times.



r^..



TRUNK RAISING



Lie prone, hands at side with palms turned out in "West Point" posi-
tion, face down; lift head and upper back from support. Hold two to
three seconds; repeat 5 to 8 times.



^n-O-



JI^qO— #w^li y^rO^



BENDING



Lying, bend knees vigorously to chest, right and left, alternating
quickly, with foot flexed at ankle instead of with the usual ankle exten-
sion. Lay right arm across lower abdomen; make pressure on arm with
thigh; as knee bends, the arm presses into the abdomen. In groups of
10, 20 to 30 times.



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62



WOMEN'S FOUNDATION FOR HEALTH

LIL L



SWIMMING



Standing, stretch arms forward, thumbs locked and hands turned back
to back. Move arms backward as in swimming; bend them across the
chest, elbows close to side, 6 to 12 times.





WAND



Sit astride on bench or box; grasp wand with hands. Raise wand
overhead and lower behind shoulders. Continue raising and lowering
wand in series of 5's, 10 to 20 times.



Long Round Back.
inal muscles.



Kyphosis.— 'To strengthen back, chest and abdom-




BRAKEMAN



Stand, raise arms sideways to horizontal at shoulder level, palms up;
make small circles with arms, starting upward and backward. Continue
rhythmically in 5's, 5 to 25 times.



^ t-



<^> CL- /^"w



Lying, bend knees vigorously to chest, right and left, alternating
quickly, with foot flexed at ankle instead of with the usual ankle extfji-
sion. Lay right arm across lower abdomen, make pressure on arm nHh
thigh; as knee bends, the arm presses into the abdomen. In gronpt o! 10,-
20 to 30 times.




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POSITIVE HEALTH SERIES 63



ROCKING HORSE

Kneel on floor; bend forward until chest nearly touches knees, arms
stretched forward, hands resting on floor, shoulder distance apart. Swing
body forward and down to floor, straightening knees and bending elbows ;
return to starting position. Repeat, swinging easily forward and back,
10 to 18 times.






STEAMBOAT



Stand with feet apart, arms shoulder height ; bend right knee, touching
floor with right hand; return to erect position. Continue alternately left
and right, 10 to 20 times.



rk,^



RAISING



Lie prone, hands at sides with palms turned out in "West Point" posi-
tion, face down; lift head and upper back from support. Hold two to
three seconds ; repeat 5 to 8 times.




Q^f:^.. /t.



BICYCLING



Lying, bend and extend knees alternately as in paddling motion on
bicycle, making circles in the air with the foot and leg. Continue
rhythmically in 10*s, 30 to 40 times.



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64



WOMEN'S FOUNDATION FOR HEALTH



Hollow Back. Lordosis, — To stretch and flatten lumbar region and
strengthen abdominal muscles.




31



JACK-KNIFE DIVE

Stand, try to touch the floor by bending sharply at hips, with straight
upper back. Straighten up with arms over head. Lower arm sideways
downward. In groups of 6, 12 to 18 times.



ROCKING



Sit with legs crossed, hands grasping feet ; rock backward and forward.
Gradually work toward touching floor with feet, back of head.






WIG WAG



Stand, feet parallel, arms at side; fling left arm sideways upward and
at the same time fling right leg out to side; return in reverse order. Repeat,
flinging right arm sideways upward and left leg to side. Continue alter-
nately left and right, 8 times each side; 16 to 24 times.



SWINGING



Lie on back with knees bent to chest, feet crossed, and arms extended
at shoulder level; swing knees sideways to touch floor; alternately, right
and left. Vigorous swinging causes the body to progress on the mat;
30 to 40 times.



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POSITIVE HEALTH SERIES 65

CRAB WALKING

Walk on all fours with knees nearly straight and with back arched up
in lumbar region. Psogress backward.

CONTRACTION

Lying, knees bent, flatten abdomen with strong muscular contractions.
Lift chest at same time. Inhale on contractions, 10 to 20 times.



Round Hollow Back. Kypho-Lordosis, — To straighten and strengthen
the dorsal region without increasing lordosis, and to strengthen and
straighten the lumbar region without increasing kyphosis.



-^ l^r^.- ^



SWIMMING



Sit cross-legged on floor; stretch arms forward, thumbs locked and
hands turned back to back. Move arms backward as in swimming to
bend them across the chest, elbows close to sides; 6 to 12 times.



JlL^.*!.*?




RAISING



Lie face down on bed or high couch, trunk from hips up resting on
support, legs hanging down; raise head and shoulders, hands on neck.
Localize in upper back; 5 to 15 times.




BENDING



Lie with knees flexed, feet resting on floor; bend knees vigorously to
chest. Return to starting position, keeping knees flexed. Continue in
5's, 30 to 40 times.



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66



WOMEN'S FOUNDATION FOR HEALTH




FISH TAIL



Lie on left side, hands clasped loosely over' head, legs extended. Bend
knees forcibly to chest;, straighten knees, keeping hips slightly flexed so
that feet push back but return to not quite original position. Vigorous
movement causes whole body to move on mat, arms and head leading.
Continue until circle has been completed. Repeat on right side.



WAND



Sit astride on bench or box ; grasp wand with hands. Raise wand over
head and lower behind shoulders. Continue raising and lowering wand
in series of 5's, 10 to 20 times.



SWINGING

Lie on back with knees bent to chest, feet crossed, and arms extended
at shoulder level; swing knees sideways to touch floor alternately right
and left. Vigorous swinging causes the body to progress on the mat;
30 to 40 times.



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CHAPTER II
THE INDIVIDUAL AND THE COMMUNITY



PART I.— HOW ARE YOU?

How are you? How do you do? How's your health?

One million times those questions are asked for one hundred
times they are meant, ten times they are answered, or one time
the answer is attended to.

But how are you ? How do you do ? How is your health ?
If it is all it ought to be, you are pretty well. If it is all it might
be, you are happy beyond the average.- If it is all you would like
it" to be — ^but turn it the other way round. If it is not all you
would like it to be, stop and think it over. Man is made with
an intelligence to direct his movements, a will to choose what
conditions he will allow to continue. This pamphlet and the series
it introduces are written in the belief that the human will is free
to exercise a choice. If you agree with this, and will carry it out
to the application that is going to be made of it here — ^that the
choice between health and "not feeling very well this morning"
is largely ^purs to make — ^between enjoying good health and being
patient with a state whose highest boast is the absence in general
of aggressive ailments — if you believe it that far, then. perhaps
you would like to know what more you can do than you are doing
now, being a person of power and intelligence, to live in the
health that is a glorious and conscious present blessing and a
promise for tomorrow. If so, read on. If you do not agree with
that blithe premise, if in your philosophy man is the poor pawn
of fate, and your bilious tendency and the unreasonableness of
your neighbors were ordained from the beginning to try your
soul — ^then read on anyway, for perhaps it will be a satisfaction
to you to see how perversely one can go wrong in an obdurate
optimism.

What do you mean when you say you are well ? All the time ?
Up to your best? Glad you are alive? Glad your neighbors
are? {Most of your neighbors — we might perhaps concede one
or two in a large collection. No one wants to be fanatical.) But
do you like the world, and living, and the people who share your
days and trudge up and down your streets? With a zest whetted
by each night's good sleep, do you go forth in the morning eager
for each day's new adventure? Do you lay your hand to your
task and your brain to directing it with a conscious pleasure in the
activity of both, feeling the muscles move, feeling the mind take



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68



WOMEN'S FOUNDATION FOR HEALTH



hold, feeling life running strong in you, yourself a power, one of
the elemental forces ? Is it a great thing to you to be a dynamo,
yourself in control? Are you tiptoe with enjoyment of your own
very liveness? Are you on top of your world?

Or do you ever have a headache ? Do you need to ? Probably
not. Do you have a bit of indigestion now and then ? In the
name of Health, why ? Why do you keep on ? You do not have
to. Ninety-nine chances out of a hundred it is as unnecessary as
the headache, and you can dismiss them both with a royal wave
of the hand if you want to. It is no magic ; it is sense. Neither
is it denial of the facts. It is looking the facts straight in the
face, finding out just what they are, and then dealing with them.
Did your eyes give you the headache? Then take them to an
oculist and let him make them comfortable in glasses if that is
what you need, but do not go on having headaches. Or is it a
vicious jab from your stomach, lone suffering, meaning well by
you, but pushed beyond endurances Make friends with your
stomach. Consider its needs. Be kind to it. If any kind of
headache lords it over you now and then, and if you do now and
then, being of resolute but unguided spirit, smile and go on with
your work in the clutch of indigestion, if colds lurk in every draft
to spring upon you and your feet are just killing you when you
go home at night, who are you that you should lay claim to the
splendid name of Health as meaning your state because you have
not at the moment a temperature of 105? Health is not that.
Health is a different thing altogether from that poor pallid
substitute.^

Do you have a bad time every month — cramps and a headache
and a generally dismal feeling — go to bed, and all that? Poor
little girl ! But also stupid little girl — which is more to the point.
And the same whether you are 15 or 40. You may be president
of the Women's Qub or the reigning queen of society or her
schoolgirl daughter, but the chances are that you are just being
made to pay up for being careless. Neglectful, too. Self-indulgent,
too, very likely. But probably uninformed, which is perhaps a
reason for withdrawing some of those harsher adjectives. Truly
you do not need to go on being disqualified for happy living reg-
ularly once a month for two-score years of your life nearly. You
can fix it — probably can fix it yourself, by applying your own good
sense to it and having a little of that tedious and undramatic kind
of stamina that makes you do a thing not just today and tomor-
row in a burst of enthusiasm, but every day all the year round.
And if you can fix it and do not fix it, then certainly all the
uncomplimentary adjectives above apply, underscored. If there
is something fundamentally the matter — and, of course, there is
now and then, in perhaps one case out of ten of women who let

1. Sec indigestion, feet, colds.



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INDIVIDUAL FIELD OF VISION



HealtK Home
Habits Conditions^



NEGATIVE HEALTH

or

HEALTH -



'Curative
Corrective
Preventive



Work \P05ITIVE HEALTH
Productivel . .„ .^T^. , ,
Creative J HEALTH 4



Social Recreation
.Conscious- Constructivey



ness



Plate I



Present-day Science is teaching


the public


to cure and avoid


illness.




Physicians


Boards of Health


Specialists


Sanitation


Surgeons


Research Laboratories


Hospitals


Public Health Nurses


Nurses


Red Cross Nurses


Clinics


Anti-Tuberculosis Nurses



The idea of Building Health is
growing : Child Welfare, Prenatal
Work, Nutritional Clinics.



Present-day Science is seeing the
necessity for emphasizing

Constructive Health Education.

Individual Health Responsibility.

Physicians with Positive Health
Point of View.

Public. Demand for Constructive
Health Opportunities.

Relative aizcs of Positive and Nega-
tive areas are suggestive only. No at-
tempt is made to show accurate pro-
portions. For each individual, Negative
shrinks as Positive enlarges through
constructive health education.



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WHAT IS YOUR GRADE IN
HEALTH?



Health t



HealtK?



Health-




IW



The draft figures taught us how small a proportion of young men were
100% well or in Class A. It took months of education and training and
better understanding of living to bring them up to Class A.

Approximately the following percentages have been found to obtain
among a few thousand women who have had the Health Examination and
who thought they were well

10% iU— (Class C.) I07o well— (Class A.)

80% neither ill nor yet well— (Class B.)



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IS YOUR HEALTH + IS YOUR HEALTH?
IS YOUR HEALTH—




(




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Social Consciousness



^ ^ "Re creation
Const rucUve "Re -creative



Conatfuctiy "Productiv








Heatth+



Health-



Plate II



ON WHICH LEVEL ARE YOU?



If you belong to the 80% who could be Class A. and are only Class B..
why not have a Health Examination and start for Class A.?



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StnOTSTED PLAN FOR THE STAPP OP A LOCAL HEALTH POTKDATIOII




EJ UC U TITI COmCIL (Chi«f« of Staff)
BxACutive Oirvotor (Probably Chief Physician}



IBOICAL STAFF



Chlaf
n\y«iclan



Aa« aetata
n^ysleian



PHTSICAL EPOCATIOII 4 WgCWEATiqi STAFF | OFFICE SKCRETART |



Olractor

of
Rtyaieal
Education



Associate
Director

of
Rtysieal

Education



Director
of

Recreation



File
Clerk



lt«nocr«{)ter



LIAMOR

DIRECTOR



Riysiclans.
Special is te.'

Soepitals

Clinice



CQMtWITT USn"?CES



Recreation PacillUee
,Clabs

Art.lkMic.DreHUc OrfanisaUons
. CoBHunity Service Organ! E«tl ana
. .Churetkee
, Llbrarlee
- BdueaUoial
-.Rouaiac
.Industrial aad ProfssaieaBl



Plate III





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POSITIVE HEALTH SERIES n

themselves suffer on from painful menstruation year after year —
if there is something the matter, get it mended. Go to the doc-
tor; go to the surgeon if you need to; do not waste your good
life and happiness in being a martyr and putting up with it. Do
not put it off. Get mended. But nine chances in the ten there
is not anything fuiidamental the matter and you are just being
punished once a month for not knowing enough to take care of
yourself.

Ignorance of the law excuses no one in the eyes of Nature.
Qeanliness, sleep, food and exercises — that is the magic. Read
the rest ol these pamphlets — at least — and dispel your ignorance
and go to work. They tell you, just how, definitely, simply,
with diagrams.* After that it is up to you. You decide whether you
want your old familiar cramps and dismalness, your old familiar
headaches and indigestion, your old familiar colds and aching
feet. If you do, it is really nobody's responsibility but your own.
If you Mo not, then this pamphlet and the rest of the series are
for you.

There was a time when illness was thought of as either a spell
worked on you by some malign power or a visitation for your
soul's good. When it struck you you could either bow in heavenly
patience or kill your enemy, according to your disposition and
your diagnosis, but aside from these two ways there was not
much to be done. Then, coming to it experimentally and handing
on such experiments as worked, people accumulated a collection
of remedies to apply to the painful symptoms — the headaches, the
chills and fever, the misery in the back — without inquiring much
what these symptoms were the sign of or thinking of setting right
the ills beneath — and a good many of us are still in this artless,
corner drug-store stage, even today. After a while of that, physi-
cians arose who tried to discover and cure causes, instead of just
dosing their surface results. Next came the great step ahead of
working to prevent illness, not only to cure it after it happened —
to avoid infection, to avert epidemics, to safeguard the next gen-
eration. "Public health" was invented.

But every one of these, even to prevention, even to public
health, is a negative method of approach. In every one of them,
disease is the great fact to be reckoned with, spreading over pretty
much the whole field of vision; disease is looked at as if it were
the positive fact and health as if it were no more than the absence
of disease. The great forward step that is now being taken
means an exact reversal of that way of seeing things. It means
recognizing that health is really the positive fact, disease an inter-
ruption. It means taking hold of a vital force and developing
it ; it means consciously building individual health, and teaching it
as a constructive philosophy and an aggressive technic.

2. See Plates I and II.



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POSITIVE HEALTH SERIES 75

you. The power to see details in their proportion, including your-
self among the details you see. Good health — a zest in every
triviality of life, a welcome to every challenge. Health — opener
of opportunity, and widener of usefulness ; an unspringing happi-
ness that shines upon yourself and radiates upon your world— do
you mean that by it? It is really much more than not having a
cold.

Well, if you want it, live for it. Face facts, then. Take an
inventory of what you are, body and spirit, wishes and opportuni-
ties, and what you are doing with them, daily habits, good, bad
and indifferent. Take stock of just what this person is that you
have been accustomed to call by your name ; see where you stand,
what you have to go on, what desirable materials you have at
hand to build with, what others you can go out and get.

This series of pamphlets, and particularly No. 1, will have a
great deal to say about the health examinaiton. It is one means
of facing facts, and probably on the whole the best way you can
find, the completest way — for a start. It is only a start. Having
the facts, you are the one to use them. Having the material, you
are the builder. That is permanently true. No doctor living can
without your effort bestow health upon you out of hand. They
can fight your sicknesses, both the ones you have and the ones
you might catch from your neighbor if you were not careful, or
if the public and the boards of health were not careful for you.
They can clear off the obstacles, fill up the pitfalls, bridge over the
chasms, set you on a safe level footing, put a chart of excellent
directions in your hand, and — you decide whether to walk on joy-
ously your sunlit, interesting way, or to scoop out a new pitfall
and bury yourself in it forever.

But it is a help to have that chart of excellent directions, and
that IS what the health examination can do for you.

The health examination is a very different thing from the
examination given to detect the signs of illness — different in its
whole motive, method and point of view. Do not be satisfied with
an examination in which the physician looks you over and dis-
misses you with the comfortable assurance that there is nothing
the matter. That is not a health examination. It may do to show
whether you are a good risk for a life insurance company, but it
is not a health examination. Physicians can do much, much
beside helping the sick. They qan put their stores of knowledge
at the servjce of the well, and we have called on them far too lit-
tle hitherto for that positive assistance. The health physician
can tell you, a well person, what effect you are having and can
have on your continued and increasing well-being by the way you
live daily — by the way you eat, sleep, play, love your friends, use
your muscles, by the way you work or druge or dawdle, by the



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POSITIVE HEALTH SERIES 11

Worth while for you, and worth while for the whole world
of which you are a part ; for your own family or household, for
your immediate circle of friends, fellow-workers and chance asso-
ciates; for your neighborhood, your town, your race. Probably
nobody's health is really a matter of indifference to anybody
else in the world, if one could see the whole bearing of it. That
may be the cause underlying our traditional light greeting. "How
are you? How's your health?" — and nobody stays for an answer,
but maybe the question wells up irresistibly out of an instinct deep
in my unconsciousness; perhaps down there something I am not
aware of knows that it is a matter of profound and eternal impor-
tance to me how you are. It matters to me how you work. How
you work and how your health is are questions inseparably
depending on each other — each on the other. You can work so
that you put yourself into it, find happiness in it, express what you
are in it, use what you are to make the world richer, and are the
better — not only the happier, but the better in health daily —
because of the work you do and the way you do it. Or you can
drudge and destroy yourself. Or shirk and destroy yourself. Or
resent and continue, which is perhaps the worst state of all for
your health. You cannot work right unless your health is good,
and it is equally safe to say that your health cannot be good unless
you work right — and so it is important to me. How's your health ?

It matters to me whether you catch colds easily. If you have
a cold, you may give it to me at the movies. If you lower your
resistance, I am not sure that you may not presently be lowering
mine. If you tone yours up, are not my chances better? Again,
how's your health?

It matters to me how you play. If your idea of play, like your


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Online LibraryInc Women's Foundation for HealthA hand book on positive health → online text (page 5 of 17)