The gymnastic free exercises of P. H. Ling : ... a systematized course of gymnastics without apparatus, for the development and strengthening of the body ... adapted to the use of medical men ...

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Preface To The Second Edition

Haying- been for several years at the head of' a private Institution for the Treatment of Diseases by Medical Gymnastics, according to Ling’s principles, my attention was called to the Educational part of , this subject, and its importance induced me to publish the work of which the present is the Second Edition.

Although I have never doubted that my hopes as to the introduction of Ling’s Rational Gymnastics into general education in this country would ultimately be realized, it has still surpassed all my expectations that the first edition of this book should be exhausted in the short space of fifteen months. Persons of all classes — individuals eminent in art and science, and high in military and medical profession, and the most intelligent teachers — begin to appreciate and to acknowledge the importance of Rational Gymnastic Education, and I may be permitted to state that, when I was honoured by H. R. H. Prince Albert with the favour of his accepting a copy of my works, this little book was not forgotten. It was my intention to enlarge the work, and to make soma modifications in the arrangement of the illustrations, but this I have been prevented from doing by my professional engagements, and by my attention having been much occupied hi the preparation of an extensive treatise on

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Preface

Medical Gymnastics. The intended change, however, is not very important ; and therefore the explanation above may he sufficient excuse for the Second Editiou being identical with the first, except that the Table of Diseases treated in my Institution has been made complete up to the present date.

M. Eoth.

Institution for the Treatment of Deformities and many Chronic Diseases by Movements, and by the Russian Bath,

16a, Old Cavendish Street, Cavendish Square.

PEEEACE TO THE FIEST EDITION.

ADVANTAGES OF A NATIONAL INTRODUCTION OF LING’S FREE EXERCISES.

i

Iisr my work, “ The Prevention and Cure of Chronic Diseases by Movements,” I called the attention of the profession and of the public to that part of Ling’s system which relates to the cure of disease. A portion of the work was devoted to a few of the elementary exercises proper for the development and strengthening of the healthy body. This part has since been published separately as a pamphlet, under the title of “ Movements or Exercises according to Ling’s System, for the due Development and Strengthening of the Human Body in Childhood and in Youth,” and has been well received by the public.

Being daily more and more convinced of the importance of Ling’s system, I have endeavoured still further to promote its introduction into this country by translating the present book ; and I have added some remarks on the importance of rational gymnastics to the healthy as well as the ailing, and the Appendix. The system of Ling is destined, I believe, to become a most important branch of any system of

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PEEFACE.

education which aims at producing harmony between mind and body ; and the time will and must come wdien the development of our bodily powers will be considered as imperative as the education of our mental faculties.

People are generally very ignorant about gymnastics, or the art of a harmonious development of the body and mind; and the few who think about physical education at all, believe that climbing on ropes and poles, leaping, and athletic exertions, as used in the majority of the so-called gymnasiums, are all that is necessary for the development of the body.

Many parents, tutors, and principals of educational institutions, think it enough to engage a drill-sergeant, or a teacher of callisthenic movements, for the purpose of giving their pupils the appearance of a straight figure, and to provide certain apparatus ou which the pupils may hang, climb, swing, or make any other tour de force at their own option ; all systematic instruction in this branch is necessarily neglected, because the teachers themselves generally have not even the most elementary knowledge of anatomy and physiology—a knowledge which ought to be deemed indispensable in a gymnastic teacher.

It is very singular, observes Rotlistein, that we would not confine the care and training of a valuable horse to a man who had not a knowledge of the animal’s anatomy and physiology ; while the man who is intrusted with the development and strengthening of the human body is not expected to possess so much science as is deemed absolutely necessary in the trainer of our horses.

PEEFACE.

Scientific gymnastic instruction should be introduced into every training school, in order to form, schoolmasters and schoolmistresses, who, knowing the elements of anatomy and physiology, would be able to make national in England a system which contributes not only to the bodily development and to the preservation of health, but at the same time to the prevention of so many spinal and other deformities, as well as scrofulous, rickety, and consumptive diseases ; by such a diminution of disease, amongst the working classes the number of destitute poor must be necessarily diminished.

Another advantage of a national introduction of Ling’s system, as far as it regards the healthy, would be to enable every man, in cases of emergency, to become, in a short time, an able defender of his country, by sea or land. For military drilling is but a part of gymnastics by which the soldier learns to execute with exactitude and precision certain bodily movements at word of command.

In this point of view the importance of gymnastics has been appreciated in France, Sweden, and Russia, and lately the Prussian Government has established at Berlin a Central Gymnastic Institution, on Ling’s principle, for the training of civil and military teachers, whose duty it will be to introduce Ling’s system into the military and private schools in Prussia.

A third, and, according to my conviction, a great advantage of a national introduction of Ling's system would be the neutralizing of so many injurious influences acting upon the working classes, who, obliged to remain for hours in the constrained position neces-

Till

PREFACE.

sary in many occupations, suffer accordingly, as we see in needlewomen, clerks, etc.

These advantages would be considerably increased by combining with elementary education, generally, the knowledge of hygiene, by which we might avoid the effects of many of the evil influences constantly tending to derange the health.

In female educational institutions, in institutions for the blind, in those for the deaf and dumb, and idiots, the advantages of Ling’s system would very soon be evident.

For the purpose of theorectical and practical instruction in Ling’s s}rstem, in its relations to the healthy and the diseased, a course will be established in my Institution, to which gentlemen of the profession as well as laymen may be admitted ; the lattter will also have an opportunity of learning the elements of anatomy and physiology, illustrated partly by diagrams, partly by artificial anatomical figures.

For ladies, whether children or adults, certain appropriate exercises for the cultivation of gracefulness ^ and strength are selected, and form a special course, to which only ladies are admitted, and for which there are female attendants.

M. Botii_

16 a. Old Cavendish Street,

Table Of Contents

PAGE

Preface to the first edition v

Advantages of a national introduction of the

FREE EXERCISES ib.

On the importance of gymnastics for the healthy

AND AILING xi

Introduction (§ 1 — 16.) 1

Exercises 15

I. Movements of the limbs on the spot without

MUTUAL SUPPORT (§ 17 — 27) ib.

A. Movements of the head ib.

B. Foot and leg movements 16

C. Arm and hand movements 26

D. Trunk movements 32

E. Instances of compound movements 34

F. Trunk-facings 36

G-. Some occasional remarks 37

II. Movements from the spot without mutual sup-

A. Walk exercises ib.

(a) The. free walk ib.

(b) Marching 41

B. Run exercises 42

C. Leap exercises 44

D. Walk and run exercises in definite space and

time 47

III. Exercises with support or assistance (§ 41 — 74). 57

A. Explanations ib.

B. Instances of exercises with single assistance 64

(a) Instances of single limb movements 65

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Contents

PAGE

(b) Instances of other exercises with single

ASSISTANCE 70

Introduction

§ 1. Under the name of Free Exercises, in the system of Ling, are included such exercises as are performed without the help of technical apparatus ; for instance, masts, balancing-beams, ropes, ladders, dumb-bells, leaping-hars, etc.

The movements in the free exercises are done on the ground if in the open air, on the floor if within doors, without any supporting apparatus. There is a certain class of free exercises in which a support is used, hut then it is not that of any technical apparatus, hut a living one, effected by a mutual apposition of the hands, arms, legs, etc., of the individuals performing the exercises.

§ 2. The ultimate aim of rational Gymnastics is the harmonious development of the physical and psychical life of man ; and thi^ development may he attained by Ling's Free Exercises, which are an essential and complete branch of Pedagogical Gymnastics- Medical Gymnastics make use of them principally in the after-cure or treatment of the convalescent. In Military Gymnastics they form the wrestling exercises ; and ^Esthetic Gymnastics consist of free exercises only

The highly celebrated Greek Gymnastics consisted,

B

GYMNASTIC TREE EXERCISES.

with but few exceptions, of these free exercises alone, and the results which were produced by them on the population of Greece is a sufficient proof of their efficiency. The different species of free exercises consist— 1st, in movements of the limbs on the spot, and without reciprocal support ; 2ndly, in movements from the spot, and without support ; 3rdly, in movements, with support ; 4thly, in wrestling exercises ; 5thly, exercises belonging to the iEsthetic Gymnastics.

§ 3. Gymnastic exercises consist in movements of the body. All movements require space and time, and gymnastic movements require a determined form of space and time. It is this settled and determined amount of space and time in which the movement must be made, that gives such movement a value, not only in developing the body, but with regard to the effect on the mental and psychical nature of man.

To raise the arms from a hanging position, in a loose random way, without thinking, and to stretch them in the air, can have little corporeal effect, and certainly no mental one ; but to stretch the arms in a manner and direction and with a velocity, all previously determined and exactly prescribed, and then to move their different parts (upper and fore arm, hand and fingers) precisely as determined and commanded, this is an exercise which, independent of the physiological effect on these limbs, tends to awaken and sharpen the sense of space and time. To learn to leap very far or very high, it is not necessary to have special gymnastic instruction ; but to be enabled to leap in a certain way, with the least possible expenditure of power, with great certainty and precision, with graceful ease, with

INTRODUCTION.

nice regard to distance, etc. etc., this is a matter calling for skilful and systematic instruction, and such a system constitutes Gymnastics.

§ 4. The different forms of gymnastic free exercises, with regard to space, depend of course principally on the different articulations of the frame, and the pliability of the limbs in this or that direction, according to their anatomical structures. The position in which the body is when about to execute a certain movement, is called the commencing ‘position of that movement.

The commencing positions may therefore vary infinitely in the free exercises ; for instance, we have the fundamental position, stride position, walk position, close feet position, stretch position, etc. etc.

The fundamental position is the ordinary perfectly upright position : the heels close, and the feet forming a right angle with each other.

The close 'position differs from the previous only in this, that the internal edges of the feet are brought together.

The stride position is taken by sliding the feet sideways from each other, until there is a certain interval between them.

The ivalk position is assumed by setting one foot forward as if going to take a step ; or similarly backwards.

The stretch position has the arms stretched vertically upwards.

Compound commencing positions are formed of two or several simple ones ; as, for instance, the stretch close position, in which the arms are in the stretch, and the feet in the close position.

b 2

GYMNASTIC FREE EXERCISES.

The different forms of gymnastic movements, with regard to space, are affected also by other causes besides those before mentioned ; this is principally the case in those free exercises in which the person moves from the spot, and in which the line of movement describes certain symmetrical figures. Thus it is possible, in the walk and run exercises, to move in a straight, circular, or serpentine line, etc., and each of these modes of moving from the spot has some special characteristic with regard to the developing influence of the exercise. The greatest diversity in the different forms, with regard to space, is exhibited when a large number of persons move together, according to a certain model form, acting in concert as a tactically articulated whole, forming groups, and executing different evolutions.

§ 5. In the forms of the exercises with regard to time, the following is to be observed : —

The importance of the rhythmus and time of the movements is very great. The single motions of the exercises are to be compared to a speech spoken in an articulated manner, inasmuch as the articulation of words during speaking consists in movements of certain muscles and parts of the body done in a certain time. Each syllable which is pronounced is a motion, and each word is a movement; and when several words are pronounced and follow each other according to a determined metrical law, then the movements of the organs of speech become rhythmical movements, as, for instance, in declamation.

Therefore, for botli groups of movements, for the movements of speech as well as for the movements of

INTRODUCTION.

i

the limbs, there exist the same laws of metre. The metrical development of the speech is made an important object of education ; but with regard to the exercises of the limbs, the metrical laws have been very little or not at all thought of, and it is a great advantage of Ling’s Gymnastics that this is made one of the principal features.

§ 6. Tempo (time, motion) is a measure of time or of the celerity with which a movement is made. Celerity, however, is but a relative term, as the movement which in one point of view is a slow one, may in another be a quick one. To fix its value, therefore, we must assume as a standard a certain unit of measure, in the same way as in the determination of space. Erom the habit of using the astronomical division of time in the usual pursuits of life, a notion of quick and slow is pretty common among men, and a tolerably uniform idea is attached by all to those terms.

§ 7. The general distinction into slow and quick time is not enough. It is necessary also to consider how the movements follow each other, and are dependent on each other. Even movements apparently the most simple (as, for instance, a pace, a jump, a fencing pass, etc.) are all compounded of simple elements. The most simple leap comprises a raising of the heels, a flexion of the foot and knee joints, etc., forming the first part of the leap ; a strong stretching of different joints, etc., in order to spring from the ground ; and finally, another flexion and stretching of the different limbs, in order to finish the leap and return to the previous upright position.

Thus, in so simple a movement as the leap, there are

GYMNASTIC TREE EXERCISES.

i

three principal parts, clearly distinguishable, which follow each other, and each of these parts consists of smaller ones, also distinguishable. Therefore, for a complete consideration of the leap, we have not only to see that it is done with a certain amount of quickness, blit that the different motions follow each other in a certain way and in a certain time, and that the separate motions bear a determined relation to each other with regard to time. A perfectly simple movement would be a movement in which only one articulation is moved : it is similar to a syllable of speech or to a monosyllabic word pronounced by itself. In the same way as in parts of speech a compound word, a phrase, a sentence, constitute a definite and intelligible expression of our thoughts, so a compound movement tends to a definite end, answering to its purpose if executed with the appropriate articulation.

§ 8. As each simple movement, with regard to the tempo, involves a certain measure of time, so the compound movements, and those which follow each other, must also be executed in a certain measure of time, or in so many single consecutive measures. It is an indispensable quality of the rational teacher to divide each movement into its constituent motions or elements, and to mark them during their performance by counting. This is not the place to show that it is only in this way we can become conscious of the form and signification of each movement, or the exercises become conscious actions v This is also the cause why gymnastic exercises are not only a means for the development of the body, but also for that of the mental and spiritual man. The mind is taught to govern the

INTRODUCTION.

body, and every articulation and limb is habituated to a prompt and ready obedience to the will.

§ 9. The measure of time, or the tempo, must also be viewed in a special way, as far as it regards the gymnastic free exercises. If we see a whole series of movements, either one exercise repeatedly executed according to a certain law, or different exercises following each other according to a similar law, then we have the rhythmus; the movements become rhythmical, and the various motions appear as parts of a certain measure of time. Military marching may serve as an instance ; it consists of one principal movement, the repeatedly executed pace, which, being alternately done by both feet, appears as a double movement, which in its repetitions produces the movement of walking ; and this, if the same tempo is observed for both feet and for the repetitions, becomes a rhythmical walking or marching. Each pace is a tempo, a part of a measure, which finishes with the setting down of the advanced foot.

The special rhythmical relations of walking and marching, as well as in general of all the advancing foot movements, are made sensible either by directing our attention principally to one foot while the other is comparatively disregarded, and thereby to our imagination the steps of the first foot appear the heavier and stronger, or the rhythmus may be observed by marking more prominently the steps of one of the feet, or in general certain steps, which are, so to speak, somewhat more accentuated, either by a really more vigorous tread, or by resting longer with one foot on the ground, or by executing at certain steps corresponding

GYMNASTIC TREE EXERCISES.

movements of other limbs (clapping together of the hands, for instance, inclination of the upper part of the body, etc.) ; in this way originate rhythmical forms of time, which show themselves as determined metrical articulations. To exhibit movements in such pleasing and beautiful forms is an essential branch of ^Esthetic Gymnastics. Here gymnastics enter into the most intimate sisterhood with music ; na}’", in these exercises and representations they are music itself.

ON THE ARRANGEMENT OE EREE EXERCISES IN

GENERAL.

§ 10. The free exercises, or at least a part of them, may be executed by one person alone; but certain classes of exercises can be done only in combination with others, and therefore, if only a single person is exercised, many of those essential points are lost which contribute to the harmonious development of mind and body. The free exercises have their greatest value when done by many together, and imder the direction of an experienced teacher. The number of pupils may be very large, and is only limited by the extent of the place of exercise. Nevertheless at first, while the different forms of exercises are imperfectly known, it is best to restrict the number to smaller parties of ten or twenty persons, before we begin to exercise large parties of thirty to fifty.

§ 11. An orderly and exact execution of the gymnastic free exercises by many persons at once is made possible, by their being done, as in military exercises,

ARRANGEMENT OE EXERCISES.

at word of command. The orders must be short and significative, and pronounced in an impressive voice, as on the military parades.

(1.) In the order for the gymnastic exercises we must distinguish the announcing command and the special execution command, between which a short pause is necessary.

In the order, for instance, “ right knee upwards — bend” the three first words form the announcing order, and this, after a short pause, is followed by “ bend ” pronounced with a strong intonation, forming the execution order.

(2.) The announcing order describes generally the limb which is to be moved, and the direction of the movement ; the execution order describes shortly the mode of movement or action.

(3.) Although the execution order, compared with the announcing order, has always the stronger intonation, still it is not always uttered suddenly ; it depends upon whether the movement is to be done in quick or slow time — the execution order being uttered quickly or slowly accordingly.

All movements of the trunk and head must, in comparison with the movements of the limbs, be done in slow time. Therefore, in the order, “ trunk right sideways — bend ” the word “bend” must be pronounced slowly ; in the same way, if a run is to be finished by a stop, the word “stop” must be pronounced sharp and short, or long and drawled out, according to whether the stop is sudden or more deliberate.

(4.) In later lessons, for the sake of shortness, two

GYMNASTIC EEEE EXEECISES.

full orders are combined into one ; this is done by the word “ and.” The two combined words must be pronounced quickly, one after the other, and only the second execution order interrupted and accentuated. The break occurs in the second, thus : “ hips firm and feet — closed .” A similar combination very frequently used, is, for instance, that by which the simultaneous closing of the feet and grasping of the hips is ordered, viz., “ hips firm and feet — closed Here the order should be, properly, first, “ hips firmf and then, “ feet closed .”

(5.) When a movement of a certain limb is executed in a certain direction, for instance to the left, and then immediately after with the same limb to the right, it is not necessary in the order to repeat the name of the limb to be moved. The same takes place if flexion and extension of one and the same part are to be executed quickly one after the other.

(6.) When movements for the limbs are not to be executed equally with the limbs of both sides, but unequally, then, as soon as the first movement is executed, the order “ arms (feet) change ” follows, in order to move both limbs in a similar way, by a different execution of the movement. Tor instance, in the arm extensions, after “ right arm upwards , left arm forwards , stretch ,” as soon as the stretching is executed, instead of the order, “ right arm forwards and left arm upwards, stretch ,” nothing is necessary but ■“ arms change .”

§ 12. It has been shown that the marking and countino; of the time is verv essential in the free exercises. It must be understood that if the move-

AEEANGEMEXT OE EXEECISES.

inent itself 1ms but one tempo, it is not advisable to count. This is the case not only in every absolutely simple movement but also in those compound movements in which different limbs are moved at the same time. Thus at the order 11 arms upwards — bend,” the movement is done in one motion, although it is not an absolutely single one ; for, besides the fore-arm being bent towards the upper arm, the hand is also bent towards the latter, but, both flexions taking place at once, there is no need to count. On the other hand, the extension of the arms upwards from the fundamental position is done in two motions, clearly distinguishable from each other, and is done with counting.

§ 13. To execute the free exercises well, the pupils must be placed in a definite order ; this is called the formation.

(1.) The formation depends on the kind of exercise, and also the place of exercise. When the space permits, all the pupils are to be placed abreast.

When the pupils have met, and the exercises are to begin, the order is u fall inf on which all the pupils place themselves according to their height, beside each other in one rank, slightly touching each other with their arms. If this formation is to be taken immediately after another mode of formation, then the order is “ formation ivith touch”

(2.) In this close formation only certain exercises are done, as, for instance, twisting, marching exercises, etc. In other exercises each pupil must have sufficient free space to move his limbs in all directions without being hindered ; for this purpose the open formation is chosen, which is made from the close

GYMNASTIC FREE EXERCISES.

formation at the order, “ right (left) distance talce — march.”

Whether the distance is to he taken to the right or left, depends upon the free space available. Generally, in the beginning, the right-flank man is placed in such a way that the free space is to the left, and the distance is therefore taken to the left. At the announcing order each individual places his right hand near the shoulder of his right neighbour ; at the order “ march,” the right-dank man remains in his place, and all the rest step so far to the left that each one touches with the tips of his dngers of his stretched arm the upper arm of his neighbour. The teacher, after having convinced himself that the exact distance is taken by all, gives the word “ position,” and then the stretched arm is placed down by the side.

§ 14. In the above-mentioned formation, the most of those movements mentioned in I. § 17, and many others, are executed. But for some of the movements, as, for instance, the arm extensions on both sides, or some of the leap exercises, the preceding ordinary distance is not sufficient. In such cases, at the order “ double distance take — march,” wider distance is taken by each pupil placing himself so far from his neighbours that he can with his stretched arms and dngers touch the tips of the dngers of the stretched arms of his neighbours ; this formation requires a greater longitudinal space, and makes it more difficult, if there is a great number of pupils, to overlook them. In such cases it is best to take the dank position directly from the formation with ordinary distance; the order is “ section to the right (left) face”

ARRANGEMENT OF EXERCISES.

AVhen the pupils are placed according to § 13? (1), the teacher gives the order, “ tell off in twos ,” the right-flank man calls out one , the second two, the third one, the fourth two, etc., alternately, until it comes to the left-flank man. Now follows the order? “ twos, three paces backwards — march ; ” on which the ones stand with an ordinary distance between them, and so with the twos; and between the two ranks there is also a convenient distance. In this formation, longitudinal space is saved, and supervision rendered easy.

§ 15. As soon as the necessary formation is executed, each individual must assume the fundamental position (§ 4). Erorn this position all others proceed, and also most of the movements. If at the order of the teacher any other commencing position has been assumed, and we wish that the fundamental position shall be taken, it is done at the order “position." AVhen a sufficient series of exercises have been gone through, the word “ at ease ” is given, and a short rest follows, during which each person remains in his place, unless a farther recreation is permitted, such as walking. In this latter case, as soon as the exercises are to recommence, the order is “ fall in,” on which all the pupils resume their places, and then, at the order “ attention ” or “position"' the fundamental position is taken.

§ 16. Eor several movements it is necessary to fix the arms and to keep the hips firm, by placing the hands on the hips with the thumbs backwards, and the other fingers in front. This is done at the order “ hips .firm” and principally in the flexion of the trunk for-

GYMNASTIC TREE EXERCISES.

wards and backwards, in the twisting of tbe trunk to the right and to the left, in double knee flexion, "in alternate knee flexion, in pass position, in leap movements on the spot, and in some other cases, as, for instance, the long run. The fixing of the hips must not be abused by being employed too frequently or too long, because it easily becomes a habit.