,,transcriber',s ,,note ,italic text is denoted by underscores4 ,some minor changes to the text are noted at the end of the book4 ,,little ,,blue ,,book ,,no4 #adce ,edited by ,e4 ,haldeman-,julius ,constipation and ,its ,correction by ,exercise ,c4 ,o4 ,benson 7,instructor of ,physical ,education1 ,washington ,university1 ,st4 ,louis1 ,mo47 ,,haldeman-,,julius ,,publications ,,girard1 ,,kansas ,copyright1 #aibi1 ,haldeman-,julius ,company ,,printed ,,in ,,the ,,united ,,states ,,of ,,america ,,contents ,page ,causes of ,constipation #g ,exercises for the ,prevention and ,correction of ,constipation #bj ,,constipation ,,and ,,its ,,correction ,,by ,,exercise ,constipation or dyskinesia is one of the important influences in making people old before their time4 ,the breaking down of the faculties and functions supposed to be due to old age is in reality due to the accumulation of waste and bacteria in the intestines4 ,a habit of life which keeps the bowels clean will set 8old age0 back to the time when men will enjoy perfect health to the utmost limit of a normal span of years 7at the present time the normal span is fifty-eight years74 ,there are many people who think they are quite normal1 though they never had a regular daily movement of the bowels without the aid of laxatives in years4 ,yet1 these same persons will not let the gasoline line on their automobile stay clogged one day4 ,the body is a very delicate organism and it must be taken care of in a thoughtful fashion4 ,a poisoned night is spent if a day is missed without a bowel movement1 for the body cannot carry waste a great length of time without serious injury to it4 ,under a normal life the bowels should move at least once a day without artificial aid4 ,results of ,constipation ,when food remains too long in the body it decays1 putrefies1 and develops into very active poisons4 ,with this decaying comes a depressing feeling caused by these wastes being absorbed into the blood4 ,then1 to make matters worse1 this putrification retards the bowel action1 thus keeping the poisons in the body4 ,thus1 constipation results4 ,some of these poisons are not so harmful1 yet others are very capable of infecting the body1 and these enter the blood stream via the intestines and reach other organs where they may cause a chronic disease4 ,constipation brings many other ills besides that of poisoning and infecting the body4 ,if this decay occurs too frequently1 very serious infections may develop4 ,frequently diseases associated with old age1 such as rheumatism1 kidney trouble1 and disturbances of the gall bladder are the result of a constipated condition which has run for years4 ,the retained masses of putrefied food in the digestive tract many times displaces and distends the bowels with the ultimate result that it reacts on the nervous system and the circulation of the liver1 and causes much suffering4 ,appendicitis is often traced to the continuous constipated condition4 ,other results of constipation can be dizziness1 offensive breath1 headache1 loss of pep and vitality1 bad temper1 poor complexion1 stomach disorders1 skin eruptions1 sleepless nights1 loss of appetite1 stupor1 and piles4 ,,causes ,,of ,,constipation ,lack of ,exercise ,one who leads an inactive life must expect to have a flabby body4 ,lack of exercise lowers the tone of the whole body and especially the abdominal viscera4 ,this is an unhealthy way to live1 for it offers no incentive to the stomach and intestines for the vigorous digestion of food4 ,a good workout daily will stimulate and tone the intestines for better functioning4 ,unless your work involves a great deal of outdoor walking1 a daily walk cannot be over-estimated in the treatment of constipation4 ,learn to stride along with the head and chest up1 breathing deeply4 ,walking in this fashion will do as much good the last ten minutes as the first ten4 ,this exercise will stimulate the appetite and increase the physical and mental tone of the body4 ,it is a life-enriching as well as life-purifying habit4 ,learn to take a few workouts in the gym every week1 that is1 if you are physically able4 ,however1 before you plan your workout have your health doctor plan your program and limitations and what it should include4 ,in the back of the book will be found exercises that will aid in the correction of constipation4 ,these exercises will be found very beneficial if used daily4 ,improper ,diet ,one of the chief causes of constipation is improper diet4 ,correct feeding alone may cure constipation4 ,even this rule has its exception1 for there is a form of constipation associated with proper diet4 ,this brings out the point that it is essential to have a health examination frequently by your family doctor1 for he will give you correct knowledge of the condition of your body immediately4 ,before taking up the matter of food1 it must be remembered that the purpose of this book is to give exercises to cure constipation and not to plan a diet4 ,your doctor will give you a correct diet4 ,however1 it is essential that the food should be chewed until it is almost a pulp before swallowing4 ,this will aid the stomach and whole digestive tract in assimilating the food4 ,the spirit of happiness and cheerfulness is important when eating4 ,it cannot be over-emphasized4 ,in fact1 laughter during the meal time is very good for the digestive tract in digesting the food4 ,this buoyancy of the mind will aid a great deal in the correction of constipation4 ,it is the only exercise that can be used successfully while eating4 ,do not be downcast while eating1 as this will prevent normal digestion4 ,the typical breakfast is usually orange juice1 eggs1 toast or rolls and coffee4 ,this breakfast will satisfy hunger and supply energy1 but it does not meet the demands of health4 ,it is true that this breakfast includes the necessary nutriments1 but it does not contain bulk or roughage1 which are sometimes desirable in order to give the bowels something to work upon4 ,in order to give the body foods with roughage bran may be used in moderation4 ,however1 bran does not agree with everyone4 ,the indulgence in this food should depend upon the advice of your physician4 ,fruit will cure constipation quicker than any constipation remedies ever advertised4 ,oranges1 orange juice1 figs1 dates1 and prunes are very good for the prevention as well as the correction of constipation4 ,it is a very excellent idea to have some form of fruit for every meal4 ,it cannot be over-emphasized4 ,vegetables are an absolute necessity in everyone's diet4 ,nature gives us food values that cannot be estimated in importance4 ,they clean the interior of the body and act as a broom in the digestive tract1 that is1 if they are eaten twice a day4 ,they are a mechanical necessity to the intestines4 ,their bulk is absolutely needed to stimulate the intestines to activity4 ,foods which contain no mechanical stimulation such as pures and gruel are open to objection4 ,pastries are very constipating due to the pasty element1 for the secretions of the digestive tract cannot assimilate them4 ,the psychic effect of a monotonous diet may cause poor digestion resulting in constipation4 ,such foods as eggs1 milk1 cheese--particularly cottage1 pot smearcase and cream1 white rice1 tea1 chocolate are said to be constipating because they seem to slow up the action of the intestinal tract4 ,on the whole1 eat foods that originally gave the human race its vigor1 and you will get all the food values1 the sunshine1 and fresh air1 which that food has absorbed during the days of its growth4 ,laxatives ,laxatives do not cure constipation4 ,they may serve to make it chronic4 ,yet one fourth of the people use them regularly4 ,they only give artificial stimulation to the bowel movements4 ,every laxative1 no matter how innocent in itself1 is a habit forming drug for the bowels4 ,they lash the bowel into action once or twice or a few times4 ,after that the bowels will refuse to work without a laxative administered4 ,the dose becomes larger and larger until heroic doses are consumed4 ,,no ,,laxative ,,or ,,any ,,form ,,of ,,bowel ,,washing ,,should ,,be ,,taken ,,unless ,,advised ,,by ,a ,,physician4 ,posture ,poor posture ranks on a par with lack of exercise and improper diet in the cause of constipation4 ,poor posture aids in the slipping of the abdominal organs out of their respective places1 resulting in a tangled mass which will act as an interference on the normal bowel action4 ,as a general rule1 poor posture hinders deep breathing4 ,thus1 there is no compressing movement upon the organs of the abdominal regions1 such as is found in a normal upright person4 ,deep1 vigorous breathing is an aid to a normal bowel movement4 ,good posture is an absolute necessity for the freedom of the bowel acting4 ,during ,defecation ,faulty posture during defecation causes insufficient emptying or difficulty in moving the bowels at all4 ,many closet seats are too high4 ,the proper altitude is one that brings the knees a little higher than the posterior4 ,a high closet seat can be remedied by using a footstool to support the feet1 thus bringing the body into proper posture4 ,hurried ,defecation ,a normal defecation ordinarily takes about two to three minutes1 but owing to the abuse of resisting the call1 ordinary defecation is not always secured in the normal time4 ,thus residue is left in the large intestine4 ,this offers difficulty when a call comes some later hour1 for the residue becomes hard and dry4 ,this residue in the colon results in the condition known as ,irregularity in ,answering ,call ,irregularity in answering nature's call causes irregularity of bowel action4 ,nature's call means that enough waste is in the colon to cause automatic processes to set in action the bowel movement4 ,if for any reason the bowels are not permitted to move at once1 the call usually disappears in a few minutes and may not reappear for some time4 ,thus1 the wastes lie in the colon with the water in them being absorbed by the intestine1 causing the wastes to become dry4 ,due to these wastes remaining in the intestine distention is produced in the colon and defecation may become difficult or impossible without mechanical aid4 ,the water of the waste which is absorbed into the blood stream affects the body1 causing lower vitality and fatigue affecting the nerves4 ,treatment ,hygiene is an important factor in restoring the body to a condition of health4 ,the various abuses of the body that make for constipation should be corrected4 ,general habits1 and especially that of neglecting nature's call1 should be corrected4 ,without good hygiene the treatment of constipation cannot be successful4 ,proper ,diet ,see your doctor and have him make out a proper diet4 ,however1 the diet should contain a sufficient amount of roughage1 such as vegetables1 fruits1 and bran4 ,milk should be used for its vitamin qualities and nourishment4 ,rules for ,proper ,eating #a4 ,do not eat too much4 #b4 ,do not study your food while eating4 #c4 ,enjoy what you eat4 #d4 ,chew your food until it swallows itself4 #e4 ,eat regularly4 #f4 ,do not eat when tired4 #g4 ,take a brisk short walk after eating1 as this is an aid to the digestive processes4 ,laxatives and ,enemas ,these should be used only upon the consent of your doctor4 ,they do not cure1 and if possible should be avoided4 ,mental ,attitude ,patience is necessary1 and the feeling 8,i can't0 should be changed to 8,i will40 ,this feeling can do more than drugs4 ,do not hurry defecation4 ,regularity ,visit the toilet at least once a day--not to read but to move the bowels4 ,aim to establish a habit by visiting the toilet the same time every day4 ,use of ,water ,most people drink too little water4 ,six glasses of water a day is the minimum and eight are better4 ,even more should be taken in hot weather4 ,avoid ice water1 for it chills the stomach4 ,if ice water is the only water available1 sip it slowly4 ,water should be taken freely between meals4 ,a glass at each meal will help digestion1 and there is nothing that so helps the bowels as a glass or two of water before retiring4 ,bathing ,after taking the exercises described in the back of the book a bath should be taken4 ,take a shower or tub bath for two minutes with the temperature between #ie and #ajj ,f4 for cleansing purposes4 ,this should be followed by a quick cold rub over the entire body4 ,dry with a rough towel until the skin glows4 ,this should be followed by a cold wet towel rubbed on the abdomen for a few minutes until it attains a reddish glow4 ,then dry the body thoroughly1 dress quickly1 and you will have a keen appetite for the morning meal4 ,exercises ,the effectiveness of certain exercises in overcoming constipation has been scientifically proved4 ,diet alone will not cure constipation4 ,diet and exercise should be used together1 and the victim of constipation should not neglect either4 ,suitable diet and proper exercises can usually be relied upon to cure the most obstinate case of constipation4 ,they will very frequently banish that tired feeling and make one tingle with energy and vitality4 ,every one needs exercise other than his work1 for work tires the same old muscles and the same old back day after day1 while it neglects the vital muscles around the waist4 ,work wearies1 while exercise refreshes4 ,exercise builds up the muscular system and makes work easier4 ,exercise may be harmful if too vigorous1 and if the patient is not accustomed to it4 ,these exercises as described below should be indulged in mildly at first1 and as the body becomes accustomed to exercise increase the dosage4 ,monotony in doing the same old exercise cannot be condemned too vigorously4 ,it is better to spread the dosage of work around the different parts of the body rather than to concentrate too vigorously on the muscles of the waist4 ,the continuous repetition of certain movements results in fatigue1 which causes atonic conditions about the parts involved4 ,regular exercises in the open air and getting the abdominal muscles and organs in first rate condition is the first step in securing longevity of life and renewed vitality4 ,this will increase the appetite and strengthen the voluntary muscles of defecation4 ,vigorous exercise diverts the thoughts from business and household cares and relieves an important factor in constipation4 ,hill climbing1 walking1 running1 horseback riding1 and all forms of games are the best forms of exercise for the cure of constipation4 ,it so happens in many cases that the individual is not physically fit for such activities1 and then the following exercises cannot be used to advantage until the patient is able to participate in recreative exercises and games4 ,in the following exercises that of raising both legs to a right angle from the lying position is purposely omitted because of the severe action on the abdomen and the paralyzing effect on the sensitive nervous systems of that region4 ,often an exaggerated condition of constipation comes from this type of exercise4 ,in the following exercises it must be remembered that good posture is necessary for the proper effect on the vital organs4 ,,exercises ,,for ,,the ,,prevention ,,and ,,correction ,,of ,,constipation ,,exercise #a ,position3 ,lying on back on floor1 hands on sides1 legs straight4 ,action3 ,arch the body upward1 forming a bridge with the weight resting on the heels and shoulders4 ,remarks3 ,this is an excellent exercise before retiring4 ,it can be done ten to twenty times without fatigue4 ,,exercise #b ,position3 ,feet apart1 arms side shoulder level4 ,action3 ,twist the body to the right side1 bend slightly forward1 keeping the knees straight and touch the right foot with the left hand1 the right arm being stretched straight up over the body toward the ceiling4 ,exhale and draw abdomen well in4 ,repeat exercise twisting the body to the left side and touching left foot with right hand4 ,,exercise #c ,position3 ,lying on back on floor1 hands by sides1 legs straight with the weight of from two to four pounds on the abdomen4 ,action3 ,breathe slowly and deeply4 ,the abdomen should rise and fall rhythmically as you breathe4 ,,exercise #d ,position3 ,body erect and on toes4 ,action3 ,full knee bend1 extend arms forward4 ,exhale and draw abdomen in4 ,rise to normal position1 keeping abdomen in4 ,raise the chest and then inhale4 ,,exercise #e ,position3 ,feet apart1 arms side shoulder level4 ,twist the body to the right side1 lean slightly over the right knee2 inhale4 ,return to normal position1 then repeat to the left side4 ,remarks3 ,all twisting is done above the hips4 ,,exercise #f ,position3 ,stand erect with chest up1 chin in4 ,action3 ,bend or sway from side to side1 moving from the hips only4 ,remarks3 ,the arms should wave loosely like the branches of a tree4 ,,exercise #g ,position3 ,lying on back on floor1 hands by sides1 legs straight4 ,action3 ,draw the right knee to the chest and exhale4 ,as the right knee is returned to its normal position the left knee is drawn to the chest4 ,remarks3 ,a variation of this exercise for those whose abdominal muscles are weak1 the knee may be lifted to the chest and compressed to it by both arms being wrapped around it4 ,,exercise #h ,position3 ,lying on back with the body well relaxed4 ,action3 ,expand the chest1 pulling it well up and letting the abdomen become hollow4 ,count six4 ,then make the chest small1 pushing down and making the abdomen large and count two4 ,remarks3 ,do this three to five times without breathing2 then take several slow1 long breaths4 ,repeat this exercise from fifteen to twenty times4 ,a variation of this exercise may be done by getting down on all fours like a cat1 and doing this exercise4 ,,exercise #i ,position3 ,stand erect with hands resting on hips4 ,action3 ,raise the right knee until it is at right angles with the body1 with the toes pointing towards the floor4 ,extend the foot forward until knee is straight and stretch4 ,return leg to normal position and repeat with the left leg4 ,,exercise #aj ,position3 ,stand erect with hands resting on hips4 ,action3 ,stationary run1 with high knee action1 that is1 bring your knees up well in front of you and land on the balls of the feet4 ,,exercise #aa ,position3 ,same as ,exercise #aj4 ,action3 ,draw the right knee to the chest and squeeze with both arms4 ,raise on toe of the left foot4 ,replace the right leg and continue exercise by repeating with the left leg4 ,remarks3 ,an alternate compression and stretching movement is given the abdominal organs4 ,,exercise #ab ,position3 ,stand erect with fingers interlaced behind the neck4 ,action3 ,draw the abdomen in2 lift the chest and look straight up towards the ceiling directly above you4 ,turn your head slowly to the right and then to the left4 ,remarks3 ,do this exercise about six times4 ,this is a very good exercise before taking the morning shower or bath4 ,,exercise #ac ,position3 ,stand erect with the hands above the head4 ,action3 ,bend body forward and touch toes with the hands4 ,exhale and draw in the abdomen4 ,return to the normal position and inhale4 ,,exercise #ad ,position3 ,lying on back with the hands tightly closed on the shoulders4 ,action3 ,lift the chest and take a deep breath4 ,put your head back2 then bend the body to the right4 ,stretch the left arm forward and the right sideward4 ,stretch vigorously4 ,exhale and return to the normal position4 ,repeat to the left side4 ,remarks3 ,this is an excellent first exercise in the morning workout4 ,it can be done while lying in bed4 ,yawn1 stretch1 and grunt as much as you wish for the circulation is stimulated4 ,,exercise #ae ,position3 ,sitting on chair directly below the chandelier or light fixture4 ,action3 ,keeping head directly underneath chandelier1 make a circle with the abdomen from right to left1 or from left to right4 ,crumple down1 then straighten up and you are making your circle4 ,remarks3 ,do this ten to twenty times4 ,it is one of the best exercises for the cure and prevention of constipation4 ,it may take some time before one can make the circle in a real circular fashion4 ,,exercise #af ,position3 ,feet together1 standing with the hands above the head4 ,action3 ,twist the body to the left side4 ,place the left hand on the hip1 and with the body in that twisted position1 touch the outside of the left heel with the right hand and exhale4 ,return to normal position and repeat to the right side4 ,remarks3 ,knees should be straight during the entire exercise4 ,it may be impossible to touch the heel1 but stretch down as far as possible4 ,in returning to the normal erect position1 bring the hand out and up4 ,,exercise #ag ,position3 ,lie on the back in form of a cross with arms extended4 ,action3 ,carry right foot up to the left until it touches the left hand4 ,repeat1 using left foot touching right hand4 ,remarks3 ,a difficult variation of this exercise may be done by doing the exercise in a standing position4 ,,exercise #ah ,position3 ,lying on back with arms above head on floor keeping knees straight4 ,action3 ,assume a sitting position and touch toes with hands2 exhale4 ,return to sitting position1 keeping abdomen in2 then slowly return to the normal position4 ,stretch and then inhale deeply4 ,,exercise #ai ,position3 ,body erect1 hands on hips1 feet apart with knees straight4 ,action3 ,bend to right1 then to left4 ,remarks3 ,do not bend too far backwards4 ,repeat this exercise about a dozen times4 ,,exercise #bj ,position3 ,body erect1 chest up1 feet apart4 ,action3 ,turn head and shoulders to right as far as possible4 ,then swing arms1 head and shoulders in the opposite direction4 ,remarks3 ,waist muscles should be as lax and lifeless as possible4 ,let them twine around the body as if tied to the body with strings4 ,this should be a daily exercise and can be used by people of all ages4 ,it is very beneficial4 ,,exercise #ba ,position3 ,stand erect with hands on hips4 ,action3 ,bend right and reach towards floor or ground4 ,reverse movement to left4 ,remarks3 ,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 reached4 ,this exercise is very helpful in preventing or curing constipation and torpid liver4 ,,exercise #bb ,position3 ,stand erect1 hands on hips1 feet apart4 ,action3 ,swing hips as far to right as possible then to left4 ,keep head as nearly as possible in starting position4 ,remarks3 ,hold hips a second or two in each position3 i4 e41 right or left4 ,,exercise #bc ,position3 ,body erect1 hands on hips4 ,action3 ,bend forward very slowly1 hinging only at hips1 while keeping back straight and face to front4 ,bend low enough so that back is parallel to floor4 ,return to normal position slowly4 ,remarks3 ,you will not like this exercise at first1 but it is a very helpful exercise4 ,repeat exercise three to five times4 ,,exercise #bd ,position3 ,stand erect with hands high above the head4 ,action3 ,bend to right and bring hands to floor near the right foot1 going down slowly4 ,reverse movement and swing hands directly over head and down to floor near left foot4 ,remarks3 ,repeat in each direction four or five times4 ,combine deep breathing with this exercise2 exhale as you bend in one direction and inhale as you reverse movement4 ,,exercise #be ,position3 ,stand erect with hands on hips1 feet together4 ,action3 ,bend forward until back and legs are at right angles4 ,turn right by pivoting at waist and swing head and shoulders around in a large circle until they have been returned to starting position4 ,reverse movement and swing around in opposite direction4 ,remarks3 ,keep knees straight4 ,do not bend too far backwards4 ,this is a very strenuous but very effective waist strengthener and liver stimulating exercise4 7,do not use until you are accustomed to exercising47 ,,exercise #bf ,position3 ,stand erect4 ,action3 ,take a full breath1 hold it1 reach out right and left1 close fists tightly and tense arms4 ,repeat two or three times4 ,now take another deep breath and reach as far as you can with the feet while tensing the muscles of the legs4 ,remarks3 ,this is an excellent exercise in beginning the morning workout4 ,,exercise #bg ,position3 ,lying on back very lax and lifeless4 ,action3 ,take a full1 deep breath very smoothly through the nostrils and at the same time expand the abdominal muscles as much as possible4 ,hold breath a few seconds1 relax waist and abdominal muscles very slowly and then draw in and upward and exhale4 ,repeat five to ten times or oftener4 ,remarks3 ,one of the best exercises a frail1 weak person can take and quite as valuable for strong folk4 ,,exercise #bh ,position3 ,stand erect1 arms on level with shoulders4 ,action3 ,swing right foot around to a position two feet from left side of left foot thus twisting the legs4 ,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 other4 ,reverse and swing as far as possible to the left4 ,remarks3 ,repeat exercise eight to sixteen times4 ,this is a good exercise to strengthen and make flexible a good many muscles of the body4 ,,exercise #bi ,position3 ,stand erect1 hands on hips4 ,action3 ,right foot raised backward1 bend forward until back and legs are at right angles1 exhale4 ,return to normal position4 ,repeat exercise four times to both sides4 ,,exercise #cj ,position3 ,stand erect with chest up1 chin in4 ,action3 ,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 nostrils4 ,hold breath a few seconds then exhale very slowly as you lower hands to starting points4 ,repeat three to five times4 ,now take breath very slowly while bringing arms up laterally till hands meet above head4 ,bring arms back to sides very quickly and suddenly exhale completely through mouth4 ,repeat three to five times4 ,remarks3 ,another part can be added to the above exercise by taking a deep breath and counting fifty without taking more breath4 ,the above exercises should be indulged in as you arise in the morning4 ,they will give you pep and vitality that is needed to carry on a successful day4 ,they will give the abdominal organs the workout that will prevent and correct constipation4 ,these exercises are in reality liver regulators4 ,you will undoubtedly discover after doing these exercises that you feel better in every way4 ,it is essential to take several deep1 long breaths between each exercise4 ,do not do the same exercises every morning4 ,pick out five and do them vigorously for fifteen minutes4 ,there are enough exercises for six days of the week2 thus you will not become tired of the monotony of exercises4 ,,transcriber',s ,,note ,obvious typographical errors and punctuation errors have been corrected after careful comparison with other occurrences within the text and consultation of external sources4 ,some hyphens in words have been silently removed1 some added1 when a predominant preference was found in the original book4 ,all misspellings in the text1 and inconsistent or archaic usage1 have been retained4 ,page #ai4 8rythmically0 replaced by 8rhythmically04