The Gymnastics of Housework
By Mrs. E. E. Kellogg
Housework ought to be so regulated that health shall be the first consideration—the health of the worker, and also the health of all for whom the work is done. For the worker, one of the first requisites is a working garb, permitting of perfect freedom of action, and so short and light in weight as not to restrict any movement. To attempt to work in the long skirt of the prevailing fashion is to make every task more toilsome. Tight collars, corsets, and bands should find no place in the worker's uniform. In nearly all departments of housekeeping, thought and planning will make possible the saving of labor and energy to a greater or less extent. Housework as ordinarily performed involves much standing at a table, range, or sink, with consequent weariness of body. Most of such tasks may be done as well and with far more ease when sitting, and a chair or stool with back of proper height, with foot rest if needed, should form a part of the equipment of every kitchen, for use when washing dishes and preparing food. Hundreds of women suffer with aching backs because their workbench, table, or range is fitted so low that in dish washing there must be a constant stooping or bending of the body, of greater or less degree, during the entire task. This should be obviated by having the necessary furnishings of such height as will admit of standing erect and maintaining a proper poise while doing the work. Every housekeeper should plan to have her work-table of such height as to meet her own individual needs. The regulation height at which tables are ordinarily manufactured is very commonly too low for women above medium stature. Blocks of wood may be placed under the table legs, and in this way its height be so adjusted as to adapt it to the worker's stature, and make it possible for the worker, whether standing or sitting during the task, to maintain a correct poise. On the maintenance of correct poise depends very largely the ease with which the housework may be accomplished. Correct poise is nature's plan for the conservation of energy, for making lighter the strain of physical exertion. With the body in the natural poise, the chest uplifted, and with firmly held abdominal muscles, each of the internal organs maintains its proper adjustment; but when an incorrect position is assumed, there results at once pressure and strain, so that the body must act under a disadvantage and mechanically. If one has formed the habit of standing, walking, or sitting incorrectly, it may require considerable effort to correct the poise, and at first it may seem more fatiguing to keep the proper position than to do the work in the old way. But one should persevere until the correct posture becomes a habit; not only because the work can be done with greater ease, but because it should be every woman's aim to attain as near to physical perfection as possible. The correct standing poise should be such that a straight line will pass upward from the ball of the foot directly in front of the shoulders, dividing the head just in front of the ear. The following is a simple rule for getting a good standing position: place the back against the wall (a door is best, as there is no baseboard in the way), press the heels against the wall, then the hips, shoulders, and finally the head, taking care not to bend the head backwards. This will straighten the body, and in part correct flatness of the chest. But one step further is necessary to acquire the correct standing attitude. Keeping the heels and the hips against the wall, bend the head backward, allowing the chest in the meantime to be pushed forward. Holding the chest and trunk in position, raise the head forward to the natural erect attitude, and the body will be in a correct standing poise. Now, while holding the trunk rigid, step forward from the wall, swinging the arms slightly, and one will thus find himself in correct walking poise. If this position seems a little awkward and stiff at first, it will with practice become easy and natural, and the erect, vigorous carriage will give dignity to the physical bearing, which may contribute not a little to one's influence and usefulness, as well as add immensely to one's vigor and endurance. With the body in proper poise, the movements necessitated in the sweeping of a room afford excellent exercise for the development of the arms and chest, provided, as has been previously stated, both sides of the body are given an equal chance. Keep the chest elevated, and make the arms, and not the back, do the work. In performing any tasks which require bending of the body, it should be remembered that the hinge of the body is at the hips, and not at the waist. In bed making, as in sweeping, the correct poise should be maintained, depending upon the arm movements for the real labor, bending when necessary at the hips, and making of the throwing of each of the covers an opportunity for deep breathing, drawing in the breath as the arms are raised. With a work-table of such height that one can stand erect while at work, dish washing and bread kneading afford an opportunity for splendid arm and wrist movements. The area which must be traversed in performing the multiplicity of duties devolving upon the housekeeper, is likely to afford ample opportunity for exercise of the leg muscles, and within reasonable limits is a means of health preservation. Too much exercise at housework is of course detrimental, as is overexertion in any way. Even the stairs, which in some houses must be ascended so many times a day, are not the unmitigated evil they appear if one learns to maintain the correct poise while ascending and descending steps. To climb stairs without fatigue, one must avoid stooping. Incline the body slightly forward, and keep the chest erect, as it were lifting one's self with the chest. The work is thus done with the legs, and not with the back. Plant the whole foot firmly upon the step. Breathe through the nose, taking deep inhalations. If one has a burden to carry, it is well to stop once or twice during the ascent for rest and deep breathing. Never run up-stairs. In going down the stairs, keep the body perfectly erect, touching the steps with the ball of the foot, and yielding at the knee. It is a matter of consequence to every housekeeper to understand the principles which underlie physical culture, not only that she may know how to carry herself while performing her daily tasks, but also to know how to relax and rest the fatigued muscles between tasks.