Exercises for ladies

Dedication

TO

AND

MISS ANNABELLA CARLISLE,

Part I. — Reasonings on which are founded the

Exercises here employed . . . 11 Of the Structure of the Body as connected with Exercise . . . .11

Of the Body generally . . 11

Of the Vertebral Column in particular 13 Important Circumstances to be noted 15 Of the Functions of the Body as affected

by Exercise . . . .17

Of the Constraint to which the Body is

wrongly subjected . . .24

Of the Debility which is caused by Constraint . . . .26 b

CONTENTS.

Page

Of the Wrong Positions which result from Debility, and from the employment, in the particular Pursuits of Education, or the Common Acts of Life, of Muscles unfavourably situated . . .28

In Standing . 29 In Sitting . . .30

In Writing . . .30

In Drawing . . . .31

In Guitar-Playing . . 33

In Harp-Playing . . .34 In Riding ... 35 In Lying in Bed . . .37

Of the Deformity in which Wrong Positions terminate ... 38 The injury thus done to the Locomotive Organs and Functions, or those on which General Motion depends . . . .38

The Injury thus done to the Vital Organs and Functions, or those on which Life depends . . 46

The Injury thus done to the Mental Organs and Functions, or those on which Thought depends . . 48

Of the Particular and Special Utility of Exercises . . . .53

CONTEXTS. XV.

Page

Part II. — Particular Exercises . . 60 Of the Kinds of Exercise . . 60

Mixed Exercises . . .65

Active Exercises — Of Position . 67

Of Standing Generally . . 67

Fundamental Position . . 70

Positions in Dancing . . 72

The Extension Motions . . 75

The Exercise with the Rod . .79

1st. Exercise ... 79

2d. Exercise . . .79

3d. Exercise ... 80

4th. Exercise . . .80

The Dumb-Bells ... 81 1st. Exercise . . .82

2d. Exercise ... 83 3d. Exercise ... .83 4th. Exercise ... 83 The Indian Sceptre Exercise . . 84

The Portion practised with Clubs in the

The New and more Beautiful Portion now added from the Indian Practice 86 The Position in Walking . . 90

Proper Position . . .90

Military Position . . 91

XVi. CONTENTS.

Page

The Balance Step . . .92

Without Gaining Ground . 92

Gaining Ground . . .93

Walking in General . 94

General Mechanism of Walking 96

The Slow Walk or March . 98 The Moderate and the Quick Pace 99

The Moderate Pace . . 100

The Quick Pace . . 101

Slow Step . . . .104

Quick Step ... 105

Double March . . .105

Particular Utility of Walking . 107

Running and Leaping . . .109

Exercises for the Feet . . 110

Bends in Position . . .110

Battemens in Position . . Ill

The Circles . . .114

Part III. — Combinations of Exercise . .116 General Remarks . . .116

General Utility of Dancing . 132

Style . . .133 Of the Feet, &c. . .134

Of the Arms and Hands . . 136

Of the Bust . .. .139

CONTENTS. Xvii.

Page

Of the Head ... 141

Of the Whole Figure . . 142

Peculiar Manner . . 143

Continuance . . ' . 144

Particular Utility of Dancing . 145

General Remarks . . 150

Principle of Attitude in the Fine Arts; applicable to Gesture in Oratory, to Sculpture, the higher species of Painting, &c, as well as to Dancing . . 151

Part IV. — Applications of Exercises to the Conduct of Life . 170

Deportment ....

The Gymnastique de Tronchin .

. 206

Appendix — Games ....

Le Diable Boiteux .

. 211

La Grace

Skipping Rope

. 211

Shuttlecock and Battledoor .

Bow and Arrow

. 212

. 223

LIST OF PLATES.

To face page

Plate t. Wrong and Right Position in Writing 30

ii. Wrong and Right Position in Drawing 31

in. Wrong and Right Position in Guitar-playing 33

iv. Wrong and Right Position in Harp-playing 34

v. Wrong and Right Position in Riding 35

vi. Wrong and Right Position in Lying in Bed 37

vii. The Curved Spine and the Natural one...... 43

viii. Fundamental and other Positions 71

ix. Positions in Dancing 74

x. Extension Motions 76

xi. Extension Motions 77

xn. Exercises with the Rod 79

xm. Exercises with the Rod 80

xiv. Exercises with Dumb-bells 82

xv. Exercises with Dumb-bells 83

xvi. Indian Sceptre Exercise 84

xvn. Indian Sceptre Exercise 85

xviii. Indian Sceptre Exercise 86

XX, LIST OF PLATES.

To face page

xix. Indian Sceptre Exercise 86

xx. Indian Sceptre Exercise 87

xxi. Indian Sceptre Exercise 88

xxii. Indian Sceptre Exercise 89

xxm. Walking— The Slow Walk 98

xxiv. Walking — The Moderate Pace 100

xxv. Walking — The Quick Pace 101

xxvi. Exercises of the Feet — Bends and Batte-

mens Ill

xxvu. Exercises of the Feet — Battemens and

Circles 113

xxviii. Attitude — The Laocoon 158

xxix. Attitude — Mercury, Dancing Fawn, &c. . . 161 xxx. Attitude — Dancing Masters' Attitudes 169

xxxi. Deportment — The Curtsey 196

xxxii. Deportment — The Curtsey, <fcc 197

xxxin. Deportment — Getting into Carriage, &c. 205

EXERCISES FOR LADIES.

PRELIMINARY OBSERVATIONS.

GENERAL UTILITY OF EXERCISES.

Medical writers of all countries have strong, ly insisted upon the utility of exercise.

"The age of infancy," says Tissfft, a French writer,* u is consecrated by nature to those exercises which fortify and strengthen the body, and not to study, which enfeebles it, and prevents its proper increase and development."

"This first epoch of Life/' says Sinibaldi, an Italian writer,*}- " to the age of seven, ought to be entirely consecrated to the per-

* On the Health of Men of Letters.

+ On The Science of Man, or Anthropology.

B

PRELIMINARY OBSERVATIONS.

feet development of the organization of children, and by the agency of physical education, to render them as healthy, robust, and strong, as the nature of man will permit."

"The mind ought never to be cultivated at the expense of the body," says Spurzheim, a German writer ; # "physical education ought to precede that of the intellect, and then proceed simultaneously with it, without cultivating one faculty to the neglect of others; for health is the base, and instruction the ornament of education."

" He [who is thus brought up] has gained," says Brig^m, an American writer,f " what is far, very far more valuable than any mental acquirements which a child may make, viz. a sound body, well developed organs, senses that have all been perfected by exercises, and stamina which will enable him in future life to study or labor with energy and without injury."

* Essay on the Elementary Principles of Education, t Work on Education, by A. Brigham of Hartford, in Connecticut, U. S.

GENERAL UTILITY" OF EXERCISES.

" In every system of education/' says Dr. Marshall Hall, " at female seminaries, as well as at boys' boarding-schools, a plan of regular and active exercises should form an essential part ; the want of exercise not only leads to general feebleness of the frame, and of the mind, but it frequently sadly interferes with the growth and development of the form. #

" No artificial means," says Dr. Duffin,f "can be regarded as substitutes for active and judiciously guided exercise. This alone can preserve the frame of the body perfect in its symmetry. . . . Nothing tends so much to the due performance of all the mental operations, as a sound, a vigorous, a well-made frame. The mind has no actions, which it performs in a state dissevered from the body. At each distinct operation of its subtile labour, it exhausts a fixed and definite proportion of nervous energy, and cannot renew its labours

* On Diseases of Female Youth.

t On Lateral Deformity of the Spine— a work which every parent should possess, and to which I am indebted for many remarks.

B 2

PRELIMINARY OBSERVATIONS.

beyond a certain limit, till the blood, rendered nutrient by food, renovates, in its course, the nerves whose power has been exhausted. Hence, exercise is not only useful in adding to the symmetry of the form, but also in lighting up and invigorating the spark by which that form is animated and beautified."

On the faulty and imperfect exercises introduced into this country under the name of Callisthenics, Dr. DuflSn, in the same excellent work on Lateral Deformity of the Spine, observes that "when first introduced into this country, they were of much too athletic and violent a kind; but, by judgment and experience, they are at length reduced to a series of graceful, dignified, and natural movements, admirably adapted to promote an equable evolution of the physical powers, and to call into action, in regular succession, every part of the muscular system. In the prevention of deformity, these exercises, properly conducted, are invaluable, and by their influence on the general health, through the medium

GENERAL UTILITY OF EXERCISES.

of the muscular system, have, in numerous in-* stances, wherein obliquity has actually taken place? alone sufficed to remedy the evil."

These extracts afford specimens of the opinions of the ablest physicians of various countries, respecting the utility of exercises.

Improved Callisthenics, accordingly, are taught in the principal English, as well as foreign boarding-schools; and it is universally stated that those ladies who have been subjected to its discipline have acquired strength, improved health and more elevated stature, as well as firmness, ease and grace, in their motions, while many have been cured of disagreeable deformities without any, the slightest, accident resulting from it.

PRELIMINARY OBSERVATIONS.

PECULIARITIES OF THE PRESENT SYSTEM.

It is universally complained that the exercises for ladies at present taught are in many instances frivolous, in other instances severe, in all destitute of system ; and the employment of soldiers to teach young ladies to walk, a practice adopted by many parents and heads of seminaries, is generally deprecated.

The military principles of exercise are in most instances excellent; but the stiffness acquired under the practical tuition of sergeants and corporals, is justly observed to be u adverse to all the principles of grace, and destructive of that buoyant lightness which is so conducive to ease and elegance in the young."

It is my wish here to combine whatever is really good in the military principles, and in the exercises for ladies as at present taught, to reject what is injurious, to add what seems equally new and necessary, and to

PECULIARITIES OF THE PRESENT SYSTEM. 7

present a system suited to the female constitution, nature, and character.

Of the exercises which I here recommend, none accordingly require more strength than the young female possesses, none entail the slightest inconvenience, and all, while they best bestow health, strength, and activity, are calculated to preserve grace and beauty. The whole, I trust, are well suited to the development of the physical faculties in young females, without injury to the perfection of the moral ones.

The introductory views which I give of the structure of the body as connected with exercise, — of its functions as affected by exercise, — of the constraint to which it is wrongly subjected, — of the debility which this causes, — of the wrong positions which result from this debility and from the particular pursuits of education when ill directed, — of the deformity in which these terminate, — of the injury to health and to intellect which accompanies this, — and of the particular and special utility of exercises,—

PRELIMINARY OBSERVATIONS.

these views will be acceptable to every parent who desires to know the reasoning by which is guided the education of those who are dearest to him.

The particular exercises, as already said, equally reject whatever is frivolous and whatever is severe, retaining all that contributes to health, strength, beauty of form, and grace of motion.

To obtain the correct position of the figure, the military position of the whole figure,* the positions for the feet in dancing, the military extensions for the arms, and the Spanish exercise, are given.

To increase the power and freedom of the arms, the use of dumb-bells, and, which is far more valuable, that of the Indian Sceptres, is described— the latter deriving its name from the form of the instrument which ladies employ, instead of the Indian Clubs used by

* The military principles and practices are duly appreciated throughout this work, as those found by the most extensive experience on the most unfavourable subjects, to be upon the whole the best calculated to prevent or remedy every tendency to deformity.

PECULIARITIES OF THE PRESENT SYSTEM. 9

men. — A few of the simplest and most elementary of these exercises are now taught to soldiers for the same purpose for which they are here given: all the more graceful ones are here for the first time added for ladies. The latter will be found to be by far the most useful and most beautiful exercises that ever were introduced into physical education ; having vast advantages over the dumb-bells in both these respects, and rendering indeed all other exercises for the arms quite useless. Of these beautiful exercises, both the more simple military ones, and the more advanced and graceful ones now added, are here for the first time described in any work.

To improve the lower limbs, the position in walking, the balance step, the mechanism of walking in all the paces, and various exercises for the feet, are described ; the art of walking well being particularly attended to, and more accurately described than usual.

Observations on dancing are subjoined ; new and more accurate principles of attitude and gesture are enunciated and illustrated ;

and a series of remarks on deportment, &c, are added.

The Gymnastique de Tronchin, as the French call it, and games of exercise, are noticed.

Lastly, the appropriation and guidance of exercises are discussed.

Part I. Reasonings On Which Are Founded The Exercises Here Employed

OF THE STRUCTURE OF THE BODY AS CONNECTED WITH EXERCISE.

OF THE BODY GENERALLY.

In relation to the purpose of exercise, the body may be regarded as composed of many levers, connected with and moveable upon each other in various degrees.

The bones more especially constitute the levers, upon which all the greater motions depend.

The joints or articulations at once connect these levers, and facilitate their motion.

To form these joints, the ends of the bones are rounded, remarkably smooth, and lubricated with a peculiar liquid; are surrounded by protecting capsules or bags; and are united, laterally or otherwise, by ligaments, which limit the direction of their motions. — Between some of their ends

STRUCTURE OF THE BODY, exist also moveable cartilages, by which their motions are extended, and all shocks which pass through them are diminished.

The muscles, generally disposed in pairs on each side of the body, are the moving powers.

These bundles of muscular fibres form the layers and masses of flesh which lie between the skin and the various bones, which cover the neck, the back, the sides, the pelvis or haunches and hips, and which principally give shape to the limbs. Almost every muscle is fixed to two different bones by its extremities; and its middle in general passes more loosely over one or more joints which it is destined to move.

Of the peculiar mechanism of muscular motion, it is enough here to say, that these muscles receive nerves which communicate with the lesser brain (the cerebel or organ of the will) ; and when that organ wills a movement, it, through these nerves, excites those muscles which are to be the means of the particular operation to shorten and swell up. N ow, as the muscles cannot bring their fixed extremities nearer to each other without also bringing, along with these, the bones to which they are attached, the intermediate joint or joints are bent, and motion takes place in the limb, or throughout the body.

VERTEBRAL COLUMN. 13

Such is the general mechanism of all our greater motions.

OF THE VERTEBRAL COLUMN IN PARTICULAR.

One of the most important portions of this lo comotive fabric is the vertebral column, spinal column, or backbone, as it is commonly called.

The back-bone is a pillar composed of twentyfour short bones, called vertebrae, having somewhat cylindrical bodies before, a bony ring in the middle, an irregular projection on each side, and another altogether behind. These are placed one upon another, the smaller being always uppermost; and they extend from the large bones that support the body, when sitting, to the lowest part of the head.

These small bones or vertebrae are connected together by the whole of the flat upper and under surfaces of their bodies, a thick cartilage being interposed between every two; and they are also connected by the apposition of certain lateral projections or processes. They are maintained in their relative position by means of small bundles of strong and elastic ligamentous fibres, attached firmly to the margins of their bodies, and to the projections of every two bones.

c

STRUCTURE OF THE BODY,

The position of the back-bone or spinal column, thus formed and connected, is, in all its lateral relations to the plane on which we stand, perfectly perpendicular ; but it is naturally curved anteriorly and posteriorly.

While, by the cartilaginous connexion of the bodies of the vertebrse, and by the disposition of some parts of the projections that have been mentioned, joints are formed, and provision is made for the column being bent in every direction, other projections allow certain muscles at once to take firm hold, and greatly to increase their purchase in actually bending the spinal column.

The moving power of the vertebral column is composed of these muscles. Being chiefly attached to the sides and back of each vertebra, they form two considerable masses of fleshy fibres placed one on each side of the ridge in the middle of the back.

These masses exert such balancing power over every separate bone or vertebra in relation to or upon that placed immediately beneath it, as to keep the whole pile at rest and upright, in regard to its lateral aspect. They bend it also both laterally and backward. It is chiefly by other muscles on the fore part of the body that it is bended forwards. By the whole, it may be bent

IMPORTANT CIRCUMSTANCES.

in any requisite direction within certain limits; and, after performing its various inflexions, it is, by means of its elastic ligaments and other muscles, enabled to regain the vertical position.

Thus each of the four-and-twenty vertebrse, or small bones of the spinal column, is a lever, whose support or fulcrum is the upper surface of the somewhat larger vertebra upon which it rests.

IMPORTANT CIRCUMSTANCES TO BE NOTED.

Having very briefly described this column, it is here especially necessary to observe, that the bones of adults owe their solidity to an earthy material, called phosphate of lime; but that the bones of infants contain very little of this matter, and are, accordingly, very soft and flexible. In proportion, however, as more earthy matter is added, the bones of children become harder and less flexible; and this hardening increases till the prime of life, when no trace of the soft part, or cartilage, on or in which the bony matter was deposited, can be observed. The progress of this hardening of the bones may, by various causes, be accelerated or retarded. — This, obviously, is important in relation to the constrained positions to which girls are subjected.

c 2

STRUCTURE OF THE BODY.

It is equally worthy of observation that, in youth, all the bones are formed in various distinct pieces, and that these pieces long continue very imperfectly connected. Thus every long bone consists of three separate pieces during early youth, and these do not become perfectly consolidated till the age of sixteen, eighteen, or later. — This also is important in relation to the constrained positions to which girls are subjected.

It is perhaps still more worthy of observation, that not only do these causes of flexibility exist in the bones in general, but that, in relation to the vertebral column, or back-bone, the substance interposed between every two vertebrae — the intervertebral substance, is liable, by long-continued pressure or extension, to be permanently altered in thickness' at any part, and thereby to alter also the direction of the vertebral column. — This is, perhaps, still more important in relation to the constrained positions to which girls are subjected t

It is most worthy of observation, that throughout the centre of this flexible spinal column exists a somewhat three-sided tube, for the purpose of containing the portion of the nervous system, improperly denominated the spinal marrow, a nervous or brainy production, on which the sensation and motion of the body and limbs depend, and

FUNCTIONS OF THE BODY.

which is connected superiorly with the greater brain before, and the lesser behind. — This is of the very greatest importance in relation to the constrained positions to which girls are subjected.

OF THE FUNCTIONS OF THE BODY AS AFFECTED BY EXERCISE.

The movements of the body are of two kinds.

The first take place without consciousness or any act of the will. They consist of the exercise of the vital functions for the preservation and support of life; as of the stomach, intestines, heart, &c. and also of the exercise of all the muscles when they act involuntarily.

The second are the movements performed consciously and voluntarily, when we put in action any muscle for a particular purpose. It is these last which constitute exercise.

By exercise, the power of the muscular fibres is increased.

When a limb is moved, the muscles which are actuated swell by the more frequent and copious flow of blood into them, and heat is developed,

c3

FUNCTIONS OF THE BODY.

If the motion be long continued, the limb grows stiff ; a sensation of lassitude is felt; and a difficulty of further contraction is the result. If the motion were violent, and the blood were called in excess into the limb, inflammation might arise.

If, on the contrary, after intervals of repose, we perform the same motions, and many times repeat this, we observe an increase of bulk and energy in the part, in consequence of the more active conversion of nutritious matters into its substance, and also a perfection of action which was not previously enjoyed.

Hence, in labouring men, the limbs employed in their occupation are larger in proportion than the rest : this is the case with the arms of smiths, bakers, boxers, wrestlers, &c. and the legs of porters, couriers, dancers, &c.

This increase of size has nothing to do with fatness : on the contrary, exercise tends to make the body lean. Labouring men, hunters, and soldiers, are not fat; but their flesh is firm and strong, because the habit of exercise has conferred these qualities on their muscles.

This effect is still more evident amongst animals.

Those cooped up where they cannot sufficiently employ their muscles, have the flesh deli-

FUNCTIONS OF THE BODY.

cate, tender, white and fat, and are without strength enough to escape from their destroyer. The flesh of wild fowls, on the contrary, is firm, hard, dark coloured, and lean — proofs of strength and vigor.

Generally speaking, the effect of active exercises on any part or any animal, is greater the more it is in motion.

The person, however, who is constantly employed in muscular exercises never acquires great strength. If continued exercises are also violent, what is gained does not make up for what is lost, and he wastes quickly.

If, on the contrary, exercise and repose are alternate, it favours nutrition and the development of muscular power.

The person, then, who acquires the greatest strength is he who practises muscular exercises which require great force, but who follows them up by sufficient intervals of repose.

To have an idea of the extensive effects of exercise on the rest of the organization, it is enough to observe that the locomotive muscles and their levers, the bones, form a mass much larger and heavier than all the other organs, and that their actions also are by far the largest and most powerful. It is thence evident how vast

FUNCTIONS OF THE BODY.

must be the influence of the repeated and continued action of such organs on the rest of the economy.

When the body is in a state of repose, the interior functions are, indeed, in exercise ; but, as the organs which execute them do not receive any impulse or excitement from without, their action is slow and feeble. Not only the muscles themselves lose their suppleness and energy; the whole organization is enfeebled ; and, if the state of repose continue, the strongest man will ultimately become weak and indisposed.

On the contrary, under the influence of exercise, the interior functions increase in activity and power.

It has been observed that the cerebel or little brain, by means of the nerves acting upon the muscles, excites them to produce motion : it may now be added that the heart gives to the muscles a similar excitement, or rather the means of acting by pouring into them the blood ; because, if we were to intercept the blood which is sent to them by that organ, they would soon be unable to contract, and their active power would finally cease.

Thus the nervous system and the system of the blood-vessels are evidently the two principal causes which determine the muscular contractions,

FUNCTIONS OF THE BODY.

As, however, every thing is united and dependant in the economy of animal life, the muscles cannot be put in action or be exercised without reacting on the brain by means of other nerves, and on the heart by means of the returning vessels or veins. Thus the heart and brain, being again more stimulated, return an additional stimulus to the muscles themselves, and to all the organs.

In this way, the contractions of the muscles produce a general excitement, making all the organs partake of their activity. It is thus that every one must have observed, after active exercise, those effects, the very causes of which we are now explaining, namely, palpitation of the heart, high pulse, heat, redness of the skin, perspiration, &c.

If we now wish, for example's sake, to apply these simple physiological principles to explain the influence of exercise upon digestion, we can understand how the organs whose duty it is to perform this vital function, increase, by exercise, in strength and power. If the stomach be empty, exercise accordingly creates or increases the appetite, and ensures a more speedy, easy, and perfect, digestion. — It must, however, be observed that violent exercise too long continued exhausts

FUNCTIONS OF THE BODY.

the common energy of all the organs, and consequently troubles and disorders the movements of the stomach, and thus injures the digestion.

As to the circulation, it has already been seen that exercise accelerates the palpitations of the heart and the action of the blood-vessels. — The same thing occurs with respiration, which becomes quick in proportion to the force and activity of our external motions.

It is, however, in its effect upon the nourishment and material composition of the body, that it is most interesting, in relation to the present views, to notice the consequence of exercise. It is especially in contributing to this function that exercise spreads equally over the body, heat and vital energy, and maintains an equilibrium among all the functions.

Even the sensations receive from action new excitement. We know that, after long repose, the intellect becomes dull, and that by the effect of exercise, not so great as to fatigue, perceptions of some kinds arise more freely, and the intellectual faculties are reanimated.

Sleep, on the contrary, placing the brain in an inactive state, it follows that its too frequent repetition, and especially its excessive prolongation, must enervate that organ. Thus, too much sleep

FUNCTIONS OF THE BODY.

not only benumbs the brain, it also directly debilitates it.

It appears, however, that active muscular exercises leave those particular organs of the brain which have reference to moral qualities and intellectual faculties in a state of repose. The action of the brain during exercise seems limited to those of its organs which direct the movements.

The local effects of active exercises, or those that take place in the members in action, when these exercises are carried too far, are, as has been said, inflammation of the muscles, rheumatism, &c.

The general effects of too great indulgence in muscular exercises, are the exhaustion of the cerebral and spinal nervous system, and proportionally of all the organs depending thereon.

If exercise be indulged in too much, but not so constantly, it makes individuals appear prematurely old.

This last is an important consideration to those for whom this work is written. The error they commit, however, is not likely to be of this, but the opposite kind, which is more surely and immediately fatal to health and beauty.

OF THE CONSTRAINT TO WHICH THE BODY IS WRONGLY SUBJECTED.

The excessive, or too long continued, action of locomotive organs, is not so frequently injurious to them in women, as is the state of inactivity, arising from constraint, by which their structure is often wasted and their capability of action lost.

I agree with Dr. Duffin that " the state of deficiency in the consolidation of the bodies of the vertebrae results, in many instances, from the present enfeebling system of conducting female education, " and that stays, adding constraint to enfeeblement, u prove doubly injurious if used before the body has acquired its full growth, because, at that period especially, the body is capable of being moulded into any shape the fashion of the time may consider most becoming," — a circumstance which the Doctor illustrates by a striking diagram, for which I refer the reader to his excellent work.*

I dissent, however, from the Doctor in his thinking that " a moderate and equable degree of com-