Rhythm, therefore, means primarily that there should be a rest after each exercise. If we feel very weary we should especially emphasize this rest. It is lack of this rest that causes strain and weariness and makes a person nervous. The normal effect of the exercises when practiced rhythmically, is to eliminate fatigue, correct nervousness and weakness.

Rhythmic movements accomplish ten times more than unrhythmic ones, even if unrhythmic movements do not produce unhealthy and abnormal results.

Observe that nature always responds to rhythm. The body will respond to rhythm. Let the exercise be taken vigorously and definitely. Let also the reactions or rests be equally definite and decided. Vigor should never lead to constrictions or to great labor.

If we lie on our back and stretch one side and then the other it is easier and we accomplish better results as a rule than we do by stretching both arms and feet simultaneously.

It is hard to explain the sympathetic union of co-ordination and rhythm.

I have never found any explanation or even reference to this. Even Dalcroze, who has so many good ideas regarding rhythm, has not grasped the principles of co-ordination of different parts of the body and especially the relation of co-ordination to rhythm.

Awkward people lack both co-ordination and rhythm and the two are vitally connected. By establishing co-ordinations we begin to establish rhythm, and by establishing rhythm we help in the co-ordinations.

The principle of rhythm applies to all our human actions. We should walk rhythmically, and we should stand allowing all the rhythmic curves of the body to have their normal relationship. We shall always have the right rhythmic curves if we have the right centrality and co-ordinations.

One of the greatest effects of music is due to the rhythm. All movements, however, have a rhythm of their own.

11. Use in every exercise, as far as possible, all the primary actions of the muscles.

We can distinguish four actions of the muscles. First, active contraction, shortening of the muscles sometimes called concentric contraction; secondly, we can stay the tension of the muscles at a certain point. This is called static contraction. Third, we can allow the muscle gradually to release its contraction, that is, allow it to slowly lengthen. This is called eccentric contraction. Fourth, we can take the will entirely out of a muscle and allow its complete quiescence.

Rhythm demands the presence of all these actions; and also all these elements in proportion. And in the practice of all exercises it is well to accentuate all four of these elements by counting. In the stretch for the whole body, for example, we can extend the limbs slowly as far as possible, and there will be a contraction of the extensor muscles. Then we can stay the body when stretched to the fullest extent. Then we can gradually release the action of these muscles and then completely rest.

Some of the exercises can be practiced with dual movements, first with activity and then release, but by varying the climactic action for a moment and gradually releasing, that is, by giving these a quadruple rhythm, we can accomplish better results than in the dual.

In dual rhythm we are apt to collapse suddenly after a movement. In fact, it is harder to control the release of the contraction of the muscles than to control the gradual increase of their contraction. This is ill.u.s.trated in the difficulty of retaining breath. Breath is normally retained by sustaining the activity of the diaphragm, that is, its eccentric contraction. However, the body needs occasionally the complete surrender of muscles, but this should not be too sudden or jerky. The gradual surrender brings greater control and the higher type of development.

When we use what are known as secondary movements, that is, when we use the hands to manipulate the stomach or when somebody else rubs us, we should restfully and completely give up the muscles and manipulate them or let them be manipulated in a state of rest.

At times it may be well to manipulate a muscle when at full tension.

When there seems to be a tendency to great constriction it may be well to manipulate a muscle during both contraction and relaxation and to test its relaxation. Again if a muscle does not seem to act as far as possible the opposing one may be found too short and may be manipulated to allow greater extension.

12. Practice thoughtfully.

That is to say, study yourself. Observe your needs. For example, stand against some perfectly straight post or door, with the heels and back of the head against it. Where the back curves most, there will be room for the hand. Now where do you feel the most constriction? Give attention to such parts.

Even when lying on your back, by stretching the limbs and expanding the chest such wrong tendencies or faults in standing can be corrected. The chest can be set free when it is constricted. When it is carried too low you can directly separate the breast-bone from the spine. By sympathetic expansions of the torso and by manipulating with the hands the parts that are especially constricted, curvatures, even in the back, can be improved.

In all cases in practicing expansion we should be careful that there is no increase in the curvature of the spine. The back should remain normal, or become more nearly normal if we find any perversions.

A hollow back, as is well known, is more difficult to correct than a hollow chest, though both of them are abnormal. A hollow back can best be corrected by the lifting of the feet, and the extension of the muscles of the back. If the hand is placed under the back where there is the greatest curvature there will be felt a normal action upon this curve of the spine.

One point which has been discussed is whether training can affect the bones, or only the muscles. The whole body can be affected by training if the right methods are used. In correcting something like a hollow back, which has been of long duration, not only the balance of the muscles but the very articulations and ligaments and even bones may be affected by patient and persevering practice.

If there is congestion in the region of the throat, the pivotal action of the head is important, but the hands can be made to do a great deal of work also during the pivotal actions. Such manipulation is one of the best remedies for sore throat, and also for dizziness, unless the dizziness is caused by a wrong condition of the stomach or liver, in which case the pivotal actions of the torso should be vigorously performed, with kneading by the hands, of the abdomen.

If one limb is weaker than its mate it should be given more practice until balance is restored.

If there is any muscle weak in any part of the body, we should find an exercise to strengthen it harmoniously.

It can hardly be emphasized too often that the central muscles should be stronger than the surface muscles. Whenever we find, for example, a weak diaphragm, we should use a greater number of exercises for it and be careful not to give too much attention to the arm muscles.

It is not mere strength to lift a heavy weight that measures the degree of vitality or indicates length of life, but rather the harmony of all parts working together. The muscles connected with breathing should be stronger in proportion than the superficial muscles of the arms or lower limbs.

People who perform one particular movement a great deal, such as a blacksmith in hammering, should study and use exercises for the parts that are habitually neglected.

A little thought can correct every abnormal condition, even stiff joints and headache. By practicing patiently such tendencies may be practically eliminated.

13. Practice progressively.

Exercises are often taken intemperately. The student begins with enthusiasm, feels uncomfortable results from the extravagance, and then gives up the exercises.

Begin carefully. Patiently practice the movement at first ten or twenty times, counting four with each step and accentuating the stretches, each day increasing a little, and after a week or two the results will be surprising. Let there be regularity even in the increasing of the exercises.

We must take steps slowly, and gradually add others until we have the number which the normal condition of our system demands.

Study your own strength and the effects of the exercises upon you.

There are many ways by which an exercise may be made progressive. First, by gradually increasing the vigor of the movement. For example, lifting the feet from the bed, one foot may be lifted at a time, which is easier, or both may be lifted only a few inches at first. Second, the exercise may be performed more slowly and more vigorously. Third, by repeating the exercise a greater number of times. Fourth, by the addition of a greater number and variety of exercises.

Sometimes a person is lame from practice. This is usually due to the breaking of small, delicate fibres. These fibres may have grown together by monotony of movement and by extending them suddenly or violently they may have been wrenched apart too suddenly. Muscular fibres should move freely. They will do so if we practice gradually, but violent practice may strain unused muscles and thus cause soreness. In general, the actions of muscles should be as varied as possible, but should be easily, progressively developed. Every successive day, exercises should receive a little more vigor until normal conditions are established.

Some kinds of exercises may be omitted at first. We may leave out all the exercises sitting or those lying on the side. A few of the standing exercises may also be omitted.

You will be tempted, however, to omit too much as a rule and then some special day to practice too many. Even if you do get a little sore or lame or feel a little as if you had overdone it is better than under-doing, and nature will soon correct the abnormal condition. The next time you practice the exercise you can eliminate the bad effects of your former practice.

In all cases of sickness, or weakness from any cause, special care must be given to gentle stretches and manipulation. The movements should be slow and steady. Do not leave yourself in a state of pain but of enjoyment.

Remember that growth in nature is slow. The stronger the organism, like the oak, the slower the growth. A weed may grow almost in a night. Be patient, therefore, do not worry,--be persevering and regular in all the habits of life.

Some const.i.tutions need more exercise than others. Those who are growing fleshy need quick, vigorous exercises, while those who are growing thin and emaciated need slow, steady ones, as do those who are nervous.

14. Establish periodicity.

All development in nature proceeds in a regular and continuous sequence.

There are certain alternations and variations, but these take place at specific periods.

The organism will adapt itself to regular periods. Thus, if we take our meals regularly, we get hungry at the same time every day. We should go to bed at a regular hour; at that time the system demands rest and we become sleepy.

Parents are so anxious that their children have a good time that they frequently cultivate irregular habits and thus lay the foundation of future failure.

Health is greatly dependent upon regular hours for both work and recreation. Anything that interferes with periodicity in the human body interferes with vital functioning. Observe how regularly we breathe.

There is a normal respiration, circulation, and beating of the heart which are practically the same for everyone. Any variation from these regular rhythms is serious.

This principle of periodicity applies to exercises as well as to anything else. Some men have the habit of going to a gymnasium once a week. They take the exercises one day and neglect them for several days, then try to make up for lost time. The exercises in such cases are not enjoyed. They will be performed mechanically, if not perfunctorily: at any rate, satisfactory results will not follow.

If we take exercises every day at about the same time, say upon waking in the morning and on going to bed at night, the system will come to long for them just as the stomach craves food.

Nature does not grow a little one day and then stop for a while; she does not grow a limb on one side and then another on the other side. All growth is continuous.