Exercises to Improve the Circulation by MRS. H. R. SALISBURY

Review and Herald Publishing Association · Takoma Park Station, Washington, D. C. · Jan 19, 1911

Exercises to Improve the Circulation

By MRS. H. R. SALISBURY

MRS. H. R. SALISBURY

For Cold Hands

1. If your hands are cold, give them a hard shaking. Imagine that you have dipped them in water, and that you wish to shake off every drop. Shake them briskly till the fingers begin to feel big and swollen. Keep on shaking them till each feels as “big as a barrel,” and shortly they will be tingling and glowing with warmth.

2. If you wish an exercise a little more general in effect, and also more vigorous, try what is known as the “milkman’s slap.” Extend the arms at the sides, level with the shoulders, with the palms facing front. With an energetic swing fling them across the chest, crossing each other, the right hand giving a decided “slap” to the left shoulder, while the left hand does the same to the right shoulder. Take this twenty times, first with the right arm crossing above the left, then vice versa.

3. If the hands are not yet warm, this exercise will undoubtedly produce the desired effect. Start in the same position as for No. 2. Strike the palms of the hands together sharply in front, shoulder high; then strike them low down, behind the back; then, reaching as high as possible, overhead; then behind the back again; making four strikes for each exercise. Keep the chest well lifted, and the head erect. Take ten to twenty times.

4. A very good general warming-up exercise is as follows: Raise the arms shoulder high at the sides, with the hands strongly clenched. As you raise the arm, rise on the toes, and begin to inhale slowly. Stretch the arms to the greatest extent possible, and without allowing the elbows or wrists to bend, rapidly describe very small circles back and down with the clenched fists, making the circles at the rate of three a second. After you have made from thirty to forty circles, let the arms and heels slowly lower as you breathe out. Repeat four to eight times, or until you are warm. This exercise, besides stimulating the circulation, broadens the chest and strengthens the muscles of the upper part of the chest. In practising it, lean a little forward rather than back.

5. Another exercise, which may be taken without attracting attention when walking or sitting, is to clench the hands very tightly, then force the fingers open, making strong resistance at the same time. Take first with one hand, and then with the other.

For Cold Feet

1. Nothing will warm the feet more quickly or effectually than a good run out-of-doors. Run on the balls of the feet, leaning a little forward, and holding the arms in an easy position at the sides. Keep the mouth closed, breathing through the nose, and breathe slowly and deeply. If you are careful to take the breath slowly and evenly, you can run much farther without getting out of breath.

2. Rise quickly on the balls of the feet; hold the position for an instant, then slowly let the heels sink. Inhale as you rise, and exhale as the heels come down. Take from twenty to thirty times.

3. The muscles of the calves of the leg will be rather tired after taking the heel-raising, and it will both rest them and help bring blood to the feet if you practise the following: Place the hands on the hips, and touch the right toe straight back as far as you can without bending the body or stooping. Then swing the leg with a pendulum movement forward and backward, counting one for the forward movement, and two for the backward swing till you have counted ten. This will leave the foot in the starting position. Change your weight to the right foot, and take the same exercise with the left foot. In swinging let the leg be relaxed at the knee. Take from six to ten times with each foot.

4. An exercise which may be taken either sitting or standing, is to raise one foot slightly from the floor, extending it in front. First flex the foot forcibly, then extend it till all the muscles in the upper part of the foot are at full stretch. Take from ten to twenty times with each foot.

5. If you are a stenographer or a clerk, and can not stop for a run or a walk, or

even three minutes’ heel-raising, try an exercise for the feet similar to one already given for the hands. Contract the toes as strongly as you can. Hold the position for a moment without relaxing the muscles in the least. Then let go, and take the exercise with the other foot. Exercise the feet alternately till they are warm.

*Foreign Mission Seminary, Washington, D. C.