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PHYSICAL EXERCISES

FOR

INVALIDS

AM)

CONVALESCENTS

BV
EDWABD H. OCHSNEE, B^., MJ)., F^C^.

r « r». !f «.'y, ZULlS^i STATE CHAUTIES OOMMISSiOK: ATTCVBIIIG SCIASOV,

AiTcrsTAXA bospzta;. cmxcaoo.

ILLUSTRATED

•••••• • • • • • . • • . ; • V

••• »• ..t • ••••.!•. I

ST. LOUIS

C. V. MOSBY COMPANY

1917

CoPYWCHi, 1917, By C V. Mosby Co.

• «

V « •

» *

f •

• «

Press of

C. F. Mosby Co.

St, Louis

''Love labor; for if thou dost not want it
for thy Food, thou mayest for Physick. It is
wholesome for the body, and good for the
mind. It prevents the fruits of idleness, which
many times comes from nothing to do, and
leads too many to do what is worse than
nothing." William Penn.

PEEFACE

. For a number of years I have felt the need in my
practice of some convenient, compact manual of
physical exercises for patients who are convales-
cing from surgical operations or from some severe
illness and also for persons who are engaged in
sedentary work and who, because of lack of proper
physical exercise, are below par. The need has
been particularly urgent in orthopedic work, in
the after-treatment for the correction of deform-
ities foUowing infantile paralysis and similar af-
fections. At first I met the difficulty by giving the
patients typewritten slips of exercises and later
made use of a number of books. The typewritten
sUps proved rather inconvenient and cumbersome
and not entirely satisfactory because these lists
contained no illustrations. The books available
were also unsatisfactory because no book that I
could find fully answered my needs. I have con-
sequently decided to publish a very short, com-
pact, easily comprehended, convenient and inex-
pensive manual describing concisely but clearly
forty exercises which can be executed, without ap-
paratus in the patient's own room, at any time
convenient to the patient. These exercises are es-
pecially designed for the use of convalescents, in-

6 PREFACE

valids and persons engaged in sedentary occupa-
tions. While it is primarily compiled to fill my
own personal needs in the after-treatment of sur-
gical, particularly orthopedic cases, I hope other
surgeons as well as internists and general practi-
tioners will find this little volume of value.

The Author.

2155 Cleveland Ave.,
Chicago, March, 1917.

PHYSICAL EXERCISES

GENERAL CONSIDERATIONS

Physical exercise can be secured in three ways :
Ifirst, by indulging in purposeful productive exer-
Icise, commonly called physical work; second,
l^orts, and third, gjTnnastics. Each of these three
t forms of exercise has its advantages and its dis-
advantages. Physical work, if the kind suited to
the individual in question can be secured, is un-
questionably more satisfactory mentally, because
the production with one's own hands of something
valuable and useful is one of the great joys of
living, and, as Penn says, "If thou dost not want
it for thy Food, thou mayest for Physick." Pur-
poseful exercise has the great advantage also of
being less self-conscious and self-consciousness in
exercise is always to be avoided as much as pos-
sible. One of the objections to work as a physical
exercise in our large cities and in our modern
highly specialized industrial life is that the aver-
age physical trade is apt to exercise only a small
portion of the muscular system of the body. Thus,
a man working a modem machine all day may ex-
|ercise only a very small percent of the several hun-

8 PHYSICAL EXERCISES

dred muscles of the body. Another objection is
that, particularly in our large cities, the man with
sedentary occupation finds it very difficult to se-
cure suitable physical exercise with any degree
of regularity. As a result a considerable percent
of the people living in our cities do not get enough
exercise to maintain themselves in perfect health
and consequently must make other provisions for
exercise. Some of these resort to sports. Sports,
such as horseback riding, rowing, tennis, golf,
baseball, hunting, fishing and many others are all
to be recommended and encouraged because they
not only furnish us with much needed exercise but
they provide us with the still more needed diver-
sion, rest and healthful recreation. However,
these too can only rarely be depended upon exclu-
sively, for, as a rule, we are unable to indulge in
these daily and, in order to keep in perfect health,
we need a certain minimum of physical exercise
every day, below which we cannot go without some
impairment of our physical health. Such sports
as can be indulged in only once a week may do
more harm than good because they may overstrain
an enfeebled body one day a week and provide no
exercise the other six days.

Life is activity. Fullness of life is full activity
of all our being, physical, intellectual and spirit-
ual. Intellectual and spiritual welfare of the in-

FOR INVALIDS AND OONTAUISCENTS

dividual are dependent to a large degree upon the
physical health of the body.

Since purposeful exercise and sports are not
available to all of us, — in fact, are not always
available to many of us, — -and rarely available to
many of us, it becomes necessary to have a satis-
I factory substitute to fall back upon when neces-
I eary. To fill this gap many systems of calisthenics
and physical exercise have been devised, — most of
them with good points. Some of them splendid
for certain purposes but none of them so far as I
know entirely satisfactory for Invalids and conva-
lescents. For these I have selected the following
^^^ from a very large number,

^^K These exercises thus arranged have a number of
^^H important advantages. They can be performed
^^H without apparatus of any kind. If taken daily
^^H they will help to keep the body in good health, or
^^V after any illness they will help to restore normal
^^^ conditions. They are easily learned, require little
time for their performance and are adapted to old
B and young, strong and weak alike.

^^^B Proper oxygenation of the blood is of the great-
^^^1 est importance in securing the highest degree of
^^^1 vitality, hence it becomes necessary to consider
^^^1 first of all the exercise of breathing. During mod-
^^^P erate exercises or the ordinary processes of life,
^^^ only a small portion of the lung tissue is called
I into active use and unless one exerts himself vig-

10 PHYSICAL EXERCISES

orously for at least five or ten minutes daily, it is
necessary to give some thought to the question of
breathing in order that all of the lung tissue may
be called into active use and the lungs completely
expanded at least several times a day, for there is
probably nothing which weakens, deteriorates and
subjects the lungs to the dangers of disease more
than the lack of use. Many persons have never
learned to breathe properly. This is true espe-
cially of those persons who have never engaged
in strenuous physical labor. Such persons are
very likely to use only the upper portion of their
lungs in breathing — ^the type known as ** Chest
breathing. '^ These persons rarely use their dia-
phragms and abdominal muscles in breathing at
all and for that reason do not properly fill the
lower portion of their lungs with any degree of
regularity. In order to breathe properly, the
lower portion of the lungs should be first filled
with air. If one has accustomed himself to faulty
breathing, it is sometimes rather difficult to learn
the right method. One of the easiest ways of learn-
ing this correctly is to stand bare-chested before a
large mirror, then by bringing the abdomnial mus-
cles outward (as illustrated in Fig. la) and later
the chest above (as illustrated in Fig. lb) one will
be able to fill the lungs completely. This exercise
should be done several times a day in front of a
mirror until the right method has been correctly

FOE INVALIDS AKD OONVALBSCBNTS

I learned and established as a habit. In doing this
one should stand erect and draw the air in through
his nose with the mouth closed. If the nose is ob-
structed, it is necessary to have it first looked
after by a competent physician and have all ob-
struction to breathing removed. While doing tlie
exercises given below it is very important that one
learns to breathe free and easy through the nose
during the whole process of each exercise. At the
end of each exercise, I would advise taking a deep
breath as just described and illustrated in Fig. 1.
The exercises should all be taken in a well ven-
tilated room with the clothes fairly loose and com-
fortable. No apparatus of any kind is needed.
[The exercises can be taken any time of day; not
later than the evening meal, however, and prefer-
ably in the morning on arising. The first one
alone should be taken the first day. It should be
thoroughly learned so that in a few days it will be-
come perfectly automatic and easy. After the first
day one new one should be added, learning it thor-
oughly until as many have been added as is con-
sidered desirable and advisable for the individual
to take. For the maintenance of ordinary health
the average individual can take all of the exer-
cises, once daily. A person in less vigorous health
should not take as many. In fact, the guide should
be "Avoidance of excessive fatigue," A delicate
individual may find It advisable not to take more

12 PHYSICAL EXERCISES

than ten or a dozen at first, then to add new ones
more slowly, say one new one every three or four
days. Some little individual judgment must be
used by each person. Vigorous persons or per-
sons in training may take two or three times the
number indicated in the book. Each exercise
should be done vigorously, with the muscles firm^
well xmder control, with perfectly smooth motions,
not having the slightest jerky character. As most
of these motions consist of stretching and bending
of the joints, it is desirable that as much energy
be used in the one process as in the other.

Students, professional men, investigators and,
in fact, all persons who are compelled to do intel-
lectual work or monotonous physical work for sev-
eral consecutive hours daily will find it to their ad-
vantage to throw off their coats, open the windows
and go through a dozen of these exercises several
times a day. If they will do this when they begin
to feel fagged, tired, listless, sleepy or dull they
will soon find the quality of their work improved
and the quantity increased, and this with less wear
and tear on their nervous systems.

These exercises have been so arranged that dif-
ferent portions of the body will be exercised alter-
nately and, if all of the exercises are taken daily,
practically every voluntary muscle in the body will
receive sufficient exercise to keep it supple and in
reasonable health and vigor.

FOR INVALIDS AND CONVALESCENTS 13

These exercises are not to be considered a sub-
stitute for physical work and sports, except for
those who, because of physical infirmity, are un-
able to work or indulge in sports. For all others
they are to be used to supplement work and sports
when for some reason it is impossible for the in-
dividual to get sufficient exercise to maintain him-
self in good physical condition.

PHYSICAL EXERCISES

Fig. I'A,

Fig. l-B.

EXERCISE NO. 1,

Once.

Stand erect, heels together, shoulders back,
hands on hips, lips closed. Draw in slowly through
nose, first filling lower portion of lungs and later
upper portion of lungs. Blow out slowly through
mouth, holding lips so as to offer a little resistance
to passage of air.

PHYSICAL EXERCISES

Fig. 2.

EXERCISE NO. 2.
Five Times With Each Arm.

Stand erect, heels together, breathe naturally
through nose. Right hand closed on chest, push
out horizontally forward steadily and vigorously
as far as you can. Draw back vigorously till hand
is on chest. Repeat five times and then similarly
five times with left arm. Follow this with one
.breathing exercise as illustrated in Fig. 1.

FOR INVALIDS AND CONVALESCENTS

Fig. 3.

EXERCISE NO. 3.
Five Times in Each Direction.

Stand erect, heels together, rotate the head from
right to left five times. Repeat in the opposite di-
rection five times, making as large a circle as pos-
sible. Breathing exercise No. 1, once.

EXERCISE NO. 4.

Five Times.

Stand erect, heels together, with hands closed,
swing both arms forward vertically as far as pos-
sible, then back as far as possible. Repeat five
times. Then swing the arms in opposite direction
five times. Breathing exercise No, 1, once.

POR INVALIDS AND CONVALESCENTS

Fig. 5.

EXERCISE NO. 5.

Five Ti

Stand erect, heels together, hands on hips. Bend
forward gently, steadily and slowly as far as pos-
sible, then straighten up and bend backwards as
far as possible. Repeat five times. Breathing ex-
ercise No. 1, once.

PHYSICAL EXERCISES

Fig. 6.

EXERCISE NO. 6.

Ten Times.

Stand erect, heels together, hands closed. Hold
both arms horizontally outward from the body and
rotate arms back and forth ten times. Breathing
exercise No. 1, once.

POR INVAUDS AND CONVALESCENTS

Fig. 7.

EXERCISE NO. 7.

Five Times.

Stand erect, hands on hips. Bend right knee and
thigh as much ai^ possible, bringing knee as near
body as possible. Then left limb. Bei>eat alter-
nating right limb and left limb each five times.
Breathing exercise No. 1, once.

PHYSICAL EXERCISES

Fig. 8.

EXERCISE NO. 8.

Five Times.

Stand erect, heels together. Close hands on
chest, extend both arms horizontally outward as
far as possible. Bring fists back to chest. Repeat
five times. Breathing exercise No. 1, once.

POR INVALIDS AND CONVALESCENTS

Fig. 9.

EXERCISE NO. 9.

Five Ti

Stand erect, heels together. Turn head from
right to left and left to right as far as it will go
comfortably five times in each direction. Breath-
ing exercise No. 1, once.

PHYSICAL EXERCISES

-- L- "

Fig. 10.

EXERCISE NO. 10.

Five Times.

Stand erect, heels together. Swing arms hori-
zontally back and forth as far as they will com-
fortably go five times hi each direction. Breath-
ing exercise No. 1, once.

FOB nrVAUDS AND COKVAI^SCBNTS

Fig. 11.

EXEECISE NO. 11,

Five Times.

Bend slightly forward, heels together, hands on
hips. Lean from side to side as far as possible
five times. Breathing exercise No. 1, once.

PHYSICAL EXERCISES

Fig. 12.

EXERCISE NO. 12.
Five Times.

Heels together, knees straight, body bent for-
ward slightly. Push downward and forward with
both hands, then backward and upward, like in
working a buck saw, five times. Breathing exercise
No. 1, once.

FOR INVAUDS AND 00NVALB80BNT8

rif, 13,

EXERCISE NO. 13.

TiyeTimei.

Stand erect, heels together, hands on hips. Baise
on toes as high as possible, then keeping body
straight, lower by bending at hips and knees as far
as possible. Then haA to first position. Repeat
five times. Breathing exercise No. 1, once.

PHYSICAL EXERCISES

Fig. 14.

EXERCISE NO. 14.
Five Times.

Stand erect, heels together. Close hands, raise
arms to horizontal position. Alternately bend el-
bows and straighten them out in this position five
times. Breathing exercise No. 1, once.

FOB IITVALIDS AND COMTALESCEITCS

EXEfiCISE NO. 15.

Five Times.

Stand erect, heels together. Swing right limb
from right to left in front of left limb, five times.
Repeat with left limb. At first it may be neces-
sary to support oneself a little with one hand.
Breathing exercise No. 1, once.

PHYSICAL EXERCISES

Fig. 16.

EXERCISE NO. 16.

Five Times in Each Direction.

Stand erect, heels together, arms straight.
Describe circles with each arm from before back-
ward five times and then five times from behind
forward, making the circle as large as possible and
as nearly vertical and as near the body as possible.
Breathing exercise No. 1, once.

FOE INVALIDS AND CONVALESCENTS

Fig. 17.

EXERCISE NO. 17.
Five Times in Each Direction.

Stand erect, heels together, hands on hips. Keep-
ing the hips as steady and firm as possible, rotate
the upper portion of the body from the hips, mak-
ing as big a circle as possible. Face forward dur-
ing the whole exercise. Repeat the exercise from
right to left five times, then reverse and repeat it
five times from left to right. Breathing exercise
No. 1, once.

PHYSICAL EXERCISES

Fig. 18.

EXERCISE NO. 18.

Five Times.

Stand erect, heels together, hands closed at side
of body. Bend elbows and draw hands up verti-
cally and then straighten out again. Breathing ex-
ercise No. 1, once.

FOR IKVALIDS AND COKVALESCBNTS

..-"

.-— •

Fig. 19.

EXERCISE NO. 19.

Five Times With Each Leg.

Stand erect, heels together, hands on hips. Raise
right leg to horizontal with the knee bended at
first, then straighten the knee. Repeat alternately
five times with each leg. Breathing exercise No. 1,
once.

PHYSICAL EXERCISES

Fig. 18.

EXERCISE NO. 18.
Five Times.

Stand erect, heels together, hands closed at side
of body. Bend elbows and draw hands up verti-
cally and then straighten ont again. Breathing ex-
ercise No. 1, once.

FOB IHVALIDS AND COKVALESCBNTS

• v.'.--—

— — •

Fig. 19.

EXERCISE NO. 19.

Five Times With Each Leg.

Stand erect, heels together, hands on hips. Baise
right leg to horizontal with the knee bended at
first, then straighten the knee. Repeat alternately
five times with each leg. Breathing exercise No. 1,
once.

PHYSICAL EXERCISES

Fig. 18.

EXERCISE NO. 18.
Five Times.

Stand erect, heels together, hands closed at side
of body. Bend elbows and draw hands up verti-
cally and then straighten out again. Breathing ex-
ercise No. 1, once.

FOR IKVALIDS AND COKVALESCBNTS

— — •

Fig. 19.

EXERCISE NO. 19.

With Each Leg.

PHYSICAL EXERCISES

Fig. 18.

EXERCISE NO. 18,
Five Times.

Stand erect, heels together, hands closed at side
of body. Bend elbows and draw hands up verti-
cally and then straighten out again. Breathing ex-
•ercise No. 1, once.

FOE INVALIDS AND CONVALESCENTS

^x -'"I

Fig. 19.

EXERCISE NO. 19.

Times With Each Leg.

PHYSICAL EXERCISES

Fig. 20.

EXERCISE NO. 20.
Five Times.

Stand erect, heels together. Place closed hands
on chest and raise elbows as high as possible.
Breathing exercise No. 1, once.

FOR INVALIDS AISD CONVALESCENTS

Fig. 21.

EXERCISE NO. 21.

Five Times.

Stand erect, heels together, hands on hips. Bring
right leg forward moderately so as to clear ground
well, then flex and extend foot at the ankle joint.
Repeat five times, then do the same exercise with
the left leg. Breathing e;xercise No. 1, once.

PHYSIOAL EXEBOISES

Fig. 22.

EXEECISE NO. 22.
Five Times.

Stand erect, heels together, arms hanging at side.
Without bending elbows bring arms first to hori-
zontal and then to vertical position near the sides
of the head. Then back to first position and repeat
five times. Breathing exercise No. 1, once.

FOB IHrVALIDS AND OOISnTALBSOENTS

Fig. 23.

EXEECISE NO. 23.
Five Times.

Stand erect, heels together, with feet firm and
stationary. Tnm the body as far to the right as
possible, then to the left as far as possible. Eepeat
five times. Breathing exercise No. 1, once.

PHYSICAL EXERCISES

Fig. 24.

teXERCISE NO. 24.

Twenty Times.

Stand erect, heels together. Raise both arms to
near horizontal in front of body, place palms of
the hands together, then rub hands together twenty
times. Breathing exercise No. 1, once.

FOR INVALIDS AND CONVALESCENTS

Fig. 25.

EXERCISE NO. 25.

Five Times in Each

With Each Limb.

Stand erect, heels together. Make as large a
circle as possible with right leg straight at knee.
Bepeat with the left leg in the same manner. After
having done this exercise from before backward
five times with each limb, repeat by doing it behind
forward five times with each limb. Breathing ex-
ercise No. 1, once.

PHYSICAL BXEBCISES

EXERCISE NO. 26.

Five Times.

Stand erect, heels together. Close fists on chest.
Baise arms upward as far as possible. Betam to
first position and repeat five times. Breathing ex-
enase No. 1, once.

FOR INVALIDS AND CONVALESCENTS

Fig. 27.

EXERCISE NO. 27.

Ten Times.

Stand erect, heels together, hands on hips. Bal-
ance on left foot. Rotate right limb ten times. The
same with the left leg. Breathing exercise No. 1,
once.

PHYSICAL EXERCISES

Fig. 28.

EXERCISE NO. 28.

Five Times.

Stand erect, heels together, bring arms to a hori-
zontal position stretched out on the same plane
with the body. Bring hands together in front, then
back to first position. Repeat five times. Breath-
ing exercise No. 1, once.

FOR INVALIDS AND CONVALESCENTS

Fig. 29.

EXEECISE NO. 29.

Ten Times.

Stand erect, heels together, arms vertically at
side of body. Baise shoulders as high as possible
ten times. Breathing exercise No. 1, once.

PHYSICAL EXERCISES

Fig. 30.

EXERCISE NO. 30.

Five Times.

Stand erect, spread legs moderately, bring hands
above head. Bend forward as far as possible,
straighten up, bend backward as far as possible.
Repeat exercise five times. Breathing exercise No.
1, once.

FOR INVAUDS AND CONVALESCENTS

l.^"- 5{

Fig. 31.

EXERCISE NO. 31,

Times.

Stand erect, heels together. Holding limb stiff
at knee, swing right limb backward and forward
vertically five times. Repeat with the left. At first
it may be necessary to support oneself a little with
one hand. Breathing exercise No. 1, once.

PHYSICAL EXERCISES

Fig. 32.

EXERCISE NO. 32.

Five Times With Each Hand.

Stand erect, heels together. Bring arms up
horizontal at the side of the body. With each hand
make the figure of eight. This is sometimes best
learned by drawing a figure of eight on the wall
with one hand with the arm in position above indi-
cated. When the motion is once learned it can be
done simultaneously with both hands. Breathing
exercise No. 1, once.

FOR INVALIDS AND CONVALESCENTS

Fig. 33.

EXEECISE NO. 33.

Five Times With Each Leg.

Stand erect, heels together, hands on hips.
Abduct right leg as far as possible keeping the
knee straight. Alternate with left leg, doing each
five times. Breathing exercise No. 1, once.

PHYSICAL EXERCISES

Fig. 34.

EXERCISE NO. 34.

Ten Times.

Stand erect, heels together, arms hanging verti-
cally at sides of the body. Extend and flex fingers
ten times. Breathing exercise No. 1, once.

FOR INVALIDS AND CONVALESCENTS

Fig. 35.

EXEECISE NO. 35.

Five Times.

Stand erect, heels together, hands on hips.
Bring elbows as near together behind as possible.
Eepeat five times. Breathing exercise No. 1, once.

J J J J ^ t

) J

-> J 1 J J

PHTSICAL EXERCISES

EXERCISE NO. 36.

Twenty-five Times.

Stand erect, heels together, hands on hips. Qo
through with the trotting movement twenty-five
times standing on the same place however. Breath-
ing exercise No. 1, once.

FOR INVALIDS AND CONVALESCENTS

Fig. 37.

EXERCISE NO. 37.

Five Times.

Stand erect, heels together. Arms in horizontal
position in same plane with body, then forward so
as to bring palms of hands together. Separate
arms, throwing them backwards as far as possible
while raising on toes. Repeat five times. Breath-
ing exercise No. 1, once.

PHYSICAL EXERCISES

EXERCISE NO. 38.

Ten Times.

Stand erect, heels together. Clasp hands behind
back about opposite the waist line, keeping hands
clasped, press them downward as far as possible.
Bring them back to the first position. Eepeat ten
times. Breathing exercise No. 1, once.

FOR INVALIDS AND CONVALESCENTS

Fig. 39.

EXEECISE NO. 39,

Five Times.

Stand erect, heels together, hands on hips. With
knees straight, put right leg back as far as possible,
then bend limb at knee. Repeat exercise five times,
then the same with the left leg. Breathing exercise
No. 1, once.

PHYSICAL EXEKCISES

Fig. 40.

EXEECISE NO. 40,
Five Times.

Stand erect, heels together, hands closed. Push
both hands downward and backward as far as pos-
sible. Kepeat five times. Breathing exercise No.
1, once.

To avoid fine, this book should be returned on
or before the date last stamped below

ieil-4.44