Tokology

Motion is a law of nature. All animal life is full of activity. Remaining quietly in closely heated rooms frequently causes disease in the pregnant woman. Without exercise, food cannot be assimilated, the processes of depurition are imperfect, the muscles lose tone and power, and the nervous system becomes prostrated. On the other hand, excessive labor often proves injurious. Some muscles are overtaxed and local strains produced. It is difficult to give directions applicable to all cases. Exercise should not be carried to actual fatigue. A weariness that makes the bed feel good can do no harm.

General housework is desirable, avoiding the more laborious portion, like washing, scrubbing and heavy lifting. In housework one brings into action nearly all the muscles of the body, with the exception of some of the trunk and those used in deep respiration. Even these would not lack development if clothing caused no restrictions. In the home work a woman reaches, stoops, turns, walks, lifts and climbs stairs.

Housekeeping usually interests a woman during pregnancy if at no other time. She is nest building, and the home work is a labor of love. She rests in the quiet of a cozy, retired home. How easy to perform the duties that the heart sanctions and impels!

If a woman has no functional derangement, walking and carriage riding are invaluable. She cannot be too much in the out-door air. Properly clothed, brisk walking brings into action nearly every muscle, and is invigorating to every function. American women, as a rule, walk too little. Wearing common sense shoes, having the arms free, the dress short and loose, one can accustom herself to walking long distances with positive benefit.

Light gardening can not be too highly recommended. It has the advantage of being out doors. It gives postures that bring into action the unused muscles of the trunk and abdomen.

Coming in contact with the earth carries off any excess of electricity. Besides, the result, either in a supply of fresh vegetables for the table, or in floral decorations, are always satisfactory. My own experience proves that getting out and working in the ground is a cure-all for ennui, indigestion, torpid liver, anxiety, despondency; indeed, any slight physical derangement or mental disturbance.

Possessing no garden to cultivate, lying flat upon the ground without blanket or pillow answers a good purpose. More rest can be obtained in five minutes than in five hours upon lounge or bed in the house. Although this is contrary to all tradition and teaching, many have proved its value.

What is the object to be gained by exercise in pregnancy? Evidently absorption, nutrition and excretion. All the functions must be kept to a normal standard, so that the processes of assimilation and waste can be perfectly performed.

The involuntary muscles of respiration must be educated. Those required in parturition must be developed and strengthened. There are the muscles of the abdomen, pelvis, perineum and groin, also some of the muscles of the trunk.

Full and deep breathing is not only necessary to perfectly oxygenate the blood and by the attendant motion to promote digestion, but it makes room for the fetus as well. It expands the wall of the abdomen and chest, and strengthens the sustaining power of the uterus. Is it not possible, too, that it gives a needed exercise to the fetus, a constant gentle motion promoting the functions necessary to its development and growth?

Breathing for the most part is an involuntary action, and in children and animals is performed naturally from the abdomen or flank. “Look upon that quietly sleeping cat on the rug. Its sole indication of vitality is the bellows-like motion of its body in breathing. You must also have observed that in all domestic animals, at each respiration, an undulating motion extends quite through the whole trunk, and that this motion terminates only at the hindermost limbs. This is natural respiration as it is performed throughout quadruped existence.

“Have you a perfectly healthy lady friend? Lay your hand upon her and you will find that her abdomen rises and falls in exactly the same way at every respiratory act; not only so, but that this act is involuntarily performed in a more profound manner every few moments, and that this increased motion operates particularly upon the lowest portion of the trunk.

“Observe in the same way your own person. If you are an invalid, you will find this motion diminished, perhaps suppressed. When one half breathes he only half lives.”

The lungs or air receptacles are enclosed within the walls of the chest or thoratic cavity; beneath the lungs is the great breathing motor, the diaphragm, of a convex shape when in repose. In all correct inhalation the air filling the lungs flattens the diaphragm. This must result in the expansion of the body adjacent to and surrounding the diaphragm. Natural breathing should be accomplished without any upheaval of the chest or hoisting of the shoulders.

That adults, and especially women, have not this deep waist breathing is on account of disuse of the muscles. The young man who is stoop-shouldered, walks the streets with his hands in his pockets or sits bent over his desk, soon diminishes the action of these muscles. The girl, deprived of pockets, may keep her head and shoulders erect, yet by faulty dress, compresses and fixes the lower muscles of respiration and breathes only with the top of the lungs. When either man or woman has lost the ability to breathe deeply, a long road must be traveled to educate the muscles back to natural use.

A man in Colorado had broncorrhœa and occasional lung hemorrhage. Although he could walk six or seven miles he could not breathe below the eighth rib. I said: “I did not know a man could live, and breathe no deeper. By all your hopes of life, you must learn to breathe. To be sure you can walk, but the muscles of your legs don’t help your respiration. You must take exercises that develop the diaphragm and abdominal muscles. Breathe down, down, and relieve the congestion of the upper lungs.” He said: “I have consulted many physicians the last six years, and why have none told me this before?” Several months afterward he wrote me that by simply developing the lower muscles of respiration, he had saved funeral expenses.

The gymnast and vocalist take pains to teach deep breathing, which is simply restoring natural processes. The cow will low all day for her lost offspring without fatigue or hoarseness, because she does it with expiration, and breathes from her waist or flanks. The boy who roams the woods, gathers nuts and hunts squirrels and keeps his hands out of his pockets, can hallo hours without weariness. He breathes naturally and uses his voice naturally. He does only what the singer and orator are taught to do, because through disuse this has become a lost art to them.

The blacksmith or stone-cutter desiring to strike a heavy blow, does it with expiration, and the breath is driven from the lungs with an ugh! that is almost a groan. No matter what knotted muscles he may have upon his arm, if the great converging muscle below the lungs is not equally strong and powerful, he can not strike an effective blow. It is said that out of three hundred recent candidates for the Navy school, two hundred and twenty-five were rejected simply because of contracted chests and inefficient breathing. Manhood, womanhood, endurance and longevity depend upon lung power, and this is within the reach of all.

Educate the muscles of respiration. “To learn deep breathing be as passive as possible; that is, assume a position in which all the voluntary motor muscles are inactive. Lie flat on the back, perfectly horizontal, without even an elevation of the head. Shut the mouth and draw the air in through the channel provided by nature—the nose. As a result of bad habits, most persons will raise the upper ribs, yet this expansion will soon yield to a movement of the lower ribs, and this again will gradually cease by continued practice, as will also every distension of the ribs. All these faulty movements will be superseded by a bulging out of the abdomen, which will be proportioned to the amount of air inhaled.” Exhale also through the nose, letting the breath out slowly. Alternate costal and abdominal breathing. That is, with one inspiration swell out the sides; burst the belt; this retracts the abdomen; with the next bulge out the abdomen, which is done by pressing the diaphragm down.

Massage is a most desirable mode of exercise, especially for invalids and delicate people. This is a thorough manipulation by an attendant of all the muscles.

Massage is one of the most effective of all manipulations to promote nerve currents and blood circulation. It renders the skin soft and elastic. The action extends deeply in the body, thus promoting the activity of all the blood-vessels. It restores the circulation to the extremities, thus relieving the plethora of the viscera generally attendant upon chronic diseases.

The muscle-beater is a convenient and inexpensive substitute for the hand, in Massage and Swedish movement cures, as it gives excellent muscular treatment without the aid of an assistant. This little instrument consists of three rubber tubes, fastened together toward the handle. With this, one can treat the skin and muscles in any part of the body.

Always in standing and walking, assume the

MILITARY POSITION.

1. Heels in line, and together.

2. Feet turned equally outward, forming an angle of forty-five degrees.

3. Knees straight.

4. Body square to the front.

5. Chest expanded and advanced, but without constraint.

6. Arms hung easily to the side. (Swing them out and let them drop like a pendulum).

7. Shoulders equal height.

8. Shoulder blades flat.

9. Head erect, raised at the crown (as if suspended by a cord), not tipped in any direction.

10. Chin slightly drawn in.

11. Form raised to full height.

12. Body poised slightly forward, so that the weight bears mainly on the ball of the foot.

13. Eyes straight to the front.

14. Whole figure in such a position that a line will pass through ear, shoulder, hip, knee and ankle.

Get this position before a glass and practice it, until it can always be maintained. It gives ease, grace and strength. Teach it to every child.

The following exercises, as well as those in Chap. V will be found invaluable to equalize the circulation, to aid digestion, as well as to promote natural breathing and develop the muscles required in parturition. Begin cautiously with the first five, increasing the number and time devoted to them as strength is gained.

EXERCISES ADAPTED TO GESTATION.

1. Standing position. Carry the weight of the body as far forward and backward as possible, without lifting heels or bending knees. Count four to each movement.

2. Same position. Bend body slowly from side to side. Keep knees straight and feet firm.

3. Hands forward on hips, bend trunk at hips slowly forward; rise slowly and bend backward, always keeping the head in position with the body.

4. Inflate the lungs. Touch the shoulders lightly with the tips of the fingers. Bring the elbows slowly in front of the body, touching them together. Lift them as high as possible. Throw elbows back and up, the fingers still touching shoulders. Bring them back to commencing position. Expel air. This exercise elevates the ribs and expands lower part of chest.

5. Erect position. Inhale. Finger tips to shoulders. Hold the breath to count twenty, then with clenched fist strike downward and forward. Stop suddenly as if striking an object. Expel breath forcibly with the motion. If the motion is decisive the breath will naturally be expelled by the diaphragm.

6. Kneel on a cushion, knees far apart, stretch arms upward, parallel with each other by the side of head, bend trunk slowly backward as far as possible, remain to count four, return forward as far as possible, keeping knees and feet firm. This is one of the best exercises for strengthening the muscles of the back and pelvis.

7. Same position, hands clasped on top of head, move the body from side to side slowly, count four with each movement and then rest. In the same position twist the body from right to left.

8. Same position, arms extended horizontally forward, throw them backward in a direct line as far as possible. This may be practiced quickly or slowly as if carrying a weight.

9. Reclining upon back, flex the knees and sway them from side to side.

10. Same position, flex and thrust the limbs downward alternately.

11. Reclining, face downward, flex knees and sway feet from right to left.

12. Same position, with the help of an assistant flex and extend the limbs, using resistance.

13. Same position, rest on elbows and sway shoulders from right to left.

14. Same position, elevate the body slowly, resting only on toes and elbows.

15. Recline on back and make hand thrusts, with or without weights, upward, outward, forward and downward.

In all these exercises it is persistent, patient effort that gives decided results. One will not see their effects in one day, nor one week, unless it is in greater freedom of breath. At first soreness may follow the use of muscles unaccustomed to exercise. A wet compress or a warm bath will relieve this. These exercises should always be taken in a loose wrapper and at stated hours. The best time is before the forenoon bath and before retiring at night.

The following is a heresy but nevertheless is a truth. A pregnant woman having a comfortable degree of health, will derive as much benefit by going up and down stairs as by any other exercise, providing she observe the following conditions:

1. Wear a dress that is loose, light and short.

2. Keep the mouth closed.

3. Fill the lungs with air, hold the breath until the top is reached, and then expel slowly.

4. Maintain the erect position.

Notice what has been accomplished. The diaphragm and abdominal muscles have been brought into action by the deep breath, while the muscles of the thigh, pelvis, perineum and groin are all engaged in elevating the body. Each time the thigh is raised, pressure is made upon the abdominal viscera, which, if there is no outside counteracting force, are pushed outward and upward, and with the opposite movement resume their place.

The reason climbing stairs may injure women is, that with each upward movement, as the bowels are pushed out, they come in contact with the outside constricting pressure of corset and bands. Where can they go? Not being able to go outward they must go upward, arresting the breath, or downward, pressing the pelvic viscera upon the perineum. Is it not unjust to attribute the mischief to the stairs, when all the time it is the clothing that does the harm? Who would ever think of its hurting a boy to go up stairs, even if he takes three steps at a time, and goes up three flights without catching his breath? Dress a girl as sensibly; neither will it hurt her, for really the little anatomical difference in their organization is in the girl’s favor.

Going up stairs is the best way to get desired exercise in a short time. A successful, self educated man of this city said that, when studying, and his brain became weary and stupid, he left his books and ran up and down stairs three or four times, accomplishing more for himself than by half an hour’s walk, or by gymnastics.

When I was in medical college, some of our lecture rooms were on the fourth floor, and my own room was also on the fourth floor; both of these buildings had high ceilings. I used to pride myself in starting at the first floor, and running to the top without stopping. I then wore the “American costume,” and was nearly as free in my dress as a man. Ever since, stairs have presented no more difficulties to me than a level floor.

A lady told me that with her third child she practiced going up and down stairs on purpose for the exercise. The result was the easiest labor and the best recovery she ever had experienced.

In climbing hills, observe the same rules—keep the mouth closed, expel slowly through the nose, and stand erect. Not long since I read a long letter, upon running, written to boys (and why not to girls as well?) The writer claimed that the whole secret of being able to run and defy all competitors, was to keep the mouth closed. Why? Simply because it forces deep breathing, and compels the use of the diaphragm. Any one can prove this. So with any exercise, but especially in climbing hills or stairs, keep the mouth closed.

Let me urge and emphasize that the pregnant woman must walk, ride, take gymnastics, climb hills and stairs, beginning according to her strength, and increasing the amount from day to day. Upon strength, power and vigor of muscles, largely depends easy labor.

The Delsarte system of esthetic gymnastics is a method of physical training leading to the cultivation of grace and strength. Truthful or natural expression of one’s individuality is the key-note of Delsarte’s thought. This is really a desirable means of obtaining rest, for it teaches giving up all unnecessary tension. In this it is quite the opposite of other methods of gymnastics. This letting go or giving up, can not be done all at once. The teachers of the system give a series of exercises to free the different parts of the body; first the head, then the hands and feet, then the muscles of the waist and chest. Deep breathing aids in freeing the vital organs. All forces of the body are thus allowed a natural and graceful expression.

Annie Payson Call, in her tract on the Regeneration of the Body, says: “The soul can be regenerated and the body remain disorderly; the body can be trained to a fine physical life and action and the soul remain unregenerate; but certainly the fulness of life, both for this world and the next, must come from a more perfect harmony of the material body with the soul.”