This is the equivalent of an "internal shower." As the spring freshets born of the heavy rains and vast masses of melting snows on mountains in the hinterlands cause rivers to swell and rush turbulently onward to the sea, so too will your blood flow with renewed vigor as the direct result of your faithfully performing the Contrology exercises. These exercises induce the heart to pump strong and steadily with the result that the bloodstream is forced to carry and discharge more and more of the accumulated debris created by fatigue. Contrology exercises drive the pure fresh blood to every muscle fibre of our bodies, particularly to the very important capillaries which ordinarily are rarely ever fully stimulated once we have reached adulthood. As a heavy rainstorm freshens the water of a sluggish or stagnant stream and whips it into immediate action, so Contrology exercises purify the blood in the bloodstream and whip it into instant action with the result that the organs of the body, including the important sweat glands, receive the benefit of clean fresh blood carried to them by the rejuvenated bloodstream. Observe the beneficial effects that Contrology exercises have on your heart action.
Contrology exercises guard against unnecessary pounding or throbbing of your heart. Study carefully the poses illustrated by the photographs and note that all the exercises are performed while you are in a sitting or reclining position. This is done to relieve your heart from undue strain as well as to take advantage of the more normal (original) position of the visceral organs of your body when in such positions. Contrary to exercises performed in an upright position, those performed while you are in a recumbent position do not aggravate any possible undetected organic weakness.
True heart control follows correct breathing which simultaneously reduces heart strain, purifies the blood, and develops the lungs. To breathe correctly you must completely exhale and inhale, always trying very hard to "squeeze" every atom of impure air from your lungs in much the same manner that you would wring every drop of water from a wet cloth. When you stand erect again, the lungs will automatically completely refill themselves with fresh air. This in turn supplies the bloodstream with vitally necessary life-giving oxygen. Also, the complete exhalation and inhalation of air stimulates all muscles into greater activity. Soon the entire body is abundantly charged with fresh oxygen, a fact which makes itself instantly known as the revitalized blood reaches the tips of your fingers and toes similarly as the heat generated by a good head of steam in your boiler and properly distributed by your radiators is felt in every room in your house.
Breathing is the first act of life, and the last. Our very life depends on it. Since we cannot live without breathing it is tragically deplorable to contemplate the millions and millions who have never learned to master the art of correct breathing. One often wonders how so many millions continue to live as long as they do under this tremendous handicap to longevity. Lazy breathing converts the lungs, figuratively speaking, into a cemetery for the deposition of diseased, dying, and dead germs as well as supplying an ideal haven for the multiplication of other harmful germs. Therefore, above all, learn how to breathe correctly. "SQUEEZE" EVERY ATOM OF AIR FROM YOUR LUNGS UNTIL THEY ARE ALMOST AS FREE OF AIR AS IS A VACUUM. Stand erect again and observe how your lungs will automatically completely refill themselves with fresh air. The impact of so much oxygen upon your bloodstream may at first quite naturally and normally result in your experiencing a slight sensation of "lightheadedness," similar to the effect you might experience were you for the first time to find yourself actively engaged in the rarefied atmosphere high up in the mountains. However, after a few days this feeling will entirely disappear.
Whenever you read the word "rolling" in the exercises, be sure to hold your chin pressed tightly against your chest and, when you lie down or when you rise, "roll" and "unroll," your spine exactly in imitation of a wheel rolling forward and backward. Vertebra by vertebra try to "roll" and "unroll" as suggested. It is this very action of "rolling" and "unrolling" that cleanses your lungs so effectively by driving out the impure air and forcing in the pure air as you "roll" and "unroll." Indefatigably and conscientiously practice breathing until the art of correct breathing becomes habitual, automatic and subconscious, which accomplishment will result in the bloodstream receiving its full quota of oxygen and thus ward off undue fatigue.
Study carefully. Do not sacrifice knowledge to speed in building your solid exercise regime on the foundation of Contrology. Follow instructions exactly as indicated down to the very smallest detail. There IS a reason! Contrology is not a system of haphazard exercises designed to produce only bulging muscles. Just to the contrary, it was conceived and tested (for over forty-three years) with the idea of properly and scientifically exercising every muscle in your body in order to improve the circulation of the blood so that the bloodstream can and will carry more and better blood to feed every fibre and tissue of your body. Nor does Contrology err either by over-developing a few muscles at the expense of all others with resulting loss of grace and suppleness, or at a sacrifice of the heart or lungs. Rather, it was conceived to limber and stretch muscles and ligaments so that your body will be as supple as that of a cat and not muscular like that of the body of a brewery-truck horse, or the muscle-bound body of the professional weight-lifter you so much admire in the circus.
Concentrate on the correct movements EACH TIME YOU EXERCISE, lest you do them improperly and thus lose all the vital benefits of their value. Correctly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in your routine activities. Contrology exercises build a sturdy body and sound mind fitted to perform every daily task with ease and perfection as well as to provide tremendous reserve energy for sports, recreation, emergencies. Very interesting, but quite obvious when you stop to think of it, is the indisputable fact that no one modern activity employs all our muscles. The nearest approach to this ideal is found in all-round swimming and fancy diving. Walking, the only exercise over activity common to most of us, employs only a limited number of muscles. With repetition the art of walking becomes a subconscious habit, not infrequently a bad one, and only too often accompanied by poor posture - note our letter-carriers.
However, there is another important reason for consistently exercising all our muscles; namely, that each muscle may cooperatively and loyally aid in the uniform development of all our muscles. Developing minor muscles naturally helps to strengthen major muscles. As small bricks are employed to build large buildings, so will the development of small muscles help develop large muscles. Therefore, when all your muscles are properly developed you will, as a matter of course, perform your work with minimum effort and maximum pleasure.
On a pleasant sunshiny morning, how we all naturally thrill in anticipation of accompanying congenial friends on a trip over modern highways to the country in a perfect-running automobile with a good driver at the wheel, knowing that his gradual acceleration and deceleration and his skillful negotiation of even sharp curves and abrupt turns are all accomplished so smoothly that we never give a conscious thought to his fine driving but rather concentrate on enjoying the passing scenery. How different, however, our reactions when taking a similar ride in a neglected car driven by a bad driver whose jerky starts, sudden stops, and dangerous turns not only upset our balance constantly but also rob us of the pleasure of the trip, especially after we realize that, luckily for us, he just missed "capsizing" the car although he did not succeed in avoiding dumping us into the ditch.
With the foregoing examples to guide us, we should wisely select as our pattern of life in this Modern Age that which excludes constant pushing, shoving, rushing, crowding, and wild scrambling all so characteristic of our day. This too fast pace is plainly reflected in our manner of standing, walking, sitting, eating, and even talking and results in our nerves "being on edge" from morning to night and actually depriving us of our needed sleep.
Constantly keep in mind the fact that you are not interested in merely developing bulging muscles but rather flexible ones. Bulging muscles hinder the attainment of flexibility because the over-developed muscles interfere with the proper development of the under-developed muscles. True flexibility can be achieved only when all muscles are uniformly developed. Normal muscles should function naturally in much the same manner as do the muscles of animals. For instance, at the very next opportunity, watch a cat as it lazily opens its eyes, slowly looks around, and gradually prepares to rise after a nap. First, it gradually rises on its hindquarters and then gradually lowers itself again, at the same time sprawling out on the floor, leisurely stretching its forepaws (with extended claws) and legs. Observe closely how all its back muscles actually ripple as it stretches and relaxes itself. Cats as well as other animals acquire this ideal rhythm of motion because they are constantly stretching and relaxing themselves, sharpening their claws, twisting, squirming, turning, climbing, wrestling, and fighting. Also observe, too, how cats sleep - utterly relaxed whether they happen to be lying on their back, side or belly. Contrology exercises emphasize the need for this constant stretching and relaxing.
Before proceeding, we must speak of the spinal column with which are associated practically all the major activities of our body. The spine is composed of 26 vertebrae. Each vertebra is separated from the other by intervertebral cartilage. This cartilage acts as a cushion to absorb the shock of sudden jars, reduces friction to a minimum, and gives the spine its characteristic flexibility, thus permitting it to function even more freely. The science of Contrology disproves that prevalent and all-too-trite saying, "You're only as old as you feel." The art of Contrology proves that the only real guide to your true age lies not in years or how you THINK you feel but as you ACTUALLY are as infallibly indicated by the degree of natural and normal flexibility enjoyed by your spine throughout life. If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.
Because of poor posture, practically 95 per cent of our population suffers from varying degrees of spinal curvature, not to mention more serious ailments. In a newly-born infant the back is flat because the spine is straight. Of course, we all know that this is exactly as intended by nature not only then but also throughout life. However, this ideal condition rarely obtains in adult life. When the spine curves, the entire body is thrown out of its natural alignment - off balance. Note daily the thousands of persons with round, stooped shoulders, and protruding abdomens. The back would be flat if the spine were kept as straight as a plumb line, and its flexibility would be comparable to that of the finest watch spring steel.
Fortunately, the spine lends itself quite readily to correction. Therefore, in the reclining exercises, be sure wherever indicated, to keep your back full length always pressed firmly against the mat or floor. When rising from the floor or lowering yourself to the floor, always do so with a "rolling" or "unrolling" motion exactly in imitation of a wheel, equipped with imaginary "vertebrae" rolling forward or backward. Vertebra by vertebra try to "roll" and "unroll." These "rolling" and "unrolling" movements tend to gradually but surely restore the spine to its normal at-birth position with its correspondingly increased flexibility. At the same time you are completely emptying and refilling your lungs to their full capacity. This admittedly requires persistence and earnest effort but it is worth it!
It would be a grave error to assume that even Contrology exercises alone will remake a man or a woman into an entirely physically fit person. To understand this statement better, just remember that exercises as such with relation to physical fitness are somewhat similar to the relationship a grindstone or hone bears to an axe or razor. For example, how obvious is the answer to the foolish question as to which of two equally expert woodchoppers would cry "Timber" first, the one with a dull axe or saw, or the one who habitually sharpens his tools nightly in preparation for his work the next day. Correspondingly, proper diet and sufficient sleep must supplement our exercise in our quest for physical fitness. Another important factor in this connection is that of relaxation at stated fixed intervals throughout our workday wherever it is possible to do so, since this practice keeps us physically fit after we have obtained physical fitness. The man who uses intelligence with respect to his diet, his sleeping habits, and who exercises properly, is beyond any question of doubt taking the very best preventive medicines provided so freely and abundantly by nature.
By all means never fail to get all the sunshine and fresh air that you can. Remember too, that your body also "breathes" through the pores of your skin as well as through your mouth, nose, and lungs. Clean, open skin pores permit perspiration to uninterruptedly eliminate the poisons of your body. Moreover, unless you are really chilly, do not exercise in sweatshirts or even in lighter clothing. Whenever and wherever possible, wear "shorts" or sunsuits outdoors, and let the life-giving ultraviolet rays reach and penetrate into every skin pore of your body. Do not fear the cold of winter. When you are outdoors wear rather loose-fitting clothes in preference to tight-fitting garments, not overlooking, of course, the importance of stout, comfortable shoes. Breathe properly, walk correctly, and swing along briskly. If you follow this sound advice you will find yourself feeling comfortable and invigorated.
The principal point to remember with regard to diet is to eat only enough food to restore the "fuel" consumed by the body and to keep enough of it on hand at all times to furnish the extra energy required on occasions beyond our normal needs and to meet unexpected emergencies. Merely eating to satisfy one's lust for good food is both foolish and dangerous to one's health. Such a person cannot ever be truly physically fit. No wonder! Youth and growing children quite naturally require a greater intake of food than do adults and the aged. The former are maturing; the latter have matured.
Not only the amount of food but also the kind is largely dependent upon one's occupation and sometimes, lack of it. Is it not reasonable to conclude that the sedentary indoor worker requires proportionately less food and of a different kind than the laborer who is engaged in hard manual toil outdoors? Heavy eating followed immediately by sitting, or even lying down awake or asleep, is comparable to over-loading the firebox with coal and then closing the drafts of the furnace. The former instance is ideal for generating "poisons" that eventually find their way into your bloodstream. The latter instance is ideal if your aim is to maintain a smoldering fire without adequate heat instead of a bright, glowing fire to radiate its comforting warmth throughout your house. You have the choice either case. Common sense dictates that you will make the right one. A man eating a heavy meal and indulging in vigorous activity will react thereto comparably to the way that a furnace with drafts open will react to a fire in a well-filled firebox. Accordingly, it is earnestly suggested that you guide your eating habits with all due respect to the required amount of food and kind you need to keep yourself physically fit, always as indicated by your occupation, or lack of it.
Often men who have been accustomed to work hard on a farm or play hard in school athletics or labor hard in a factory, continue eating the hearty meals they then ate even though now they are engaged only in sedentary indoor occupations where moderate meals are indicated. This practice is very unwise since it unnecessarily adds excess weight to their bodies, much of it in the form of undesirable fat which, if man were a hibernator, he could draw on in much the same manner that hibernating animals do in the winter when they draw against the stockpile of reserved energy with which the instinct of nature has provided them over the long period of their enforced inactivity and "sleep." Since man is not a hibernating creature, such excess of fat is a real detriment to him, imposing an unnecessarily heavy burden on his heart, liver, bladder and other vitally important organs of his digestive system. Still worse for him is the unnatural formation and accumulation of fat directly around the heart itself. The carrying of this extra poundage produces needless fatigue. Imagine yourself, for instance, carrying a well-filled traveling bag weighing 20 pounds. For one or two blocks, all goes comparatively well, but with each additional block it is carried, the urge to rest is proportionately increased until at length the resulting fatigue compels you to do so. How relieved you feel after you have reached your final destination! You are doing exactly the very same thing when you persist in carrying 20 needless pounds of excess weight on your body only you are not so keenly aware of it because the weight is carried by the entire body instead of by your carrying arm alone as in the case of the bag. However, fatigue is created thereby in either case. Why not relieve yourself of this truly "excess baggage?"
Once acquired, it is, unfortunately, not so easy to rid yourself of excess weight. Nevertheless, it can be done! Consult your family physician for regular physical check-ups, and then follow his sound advice and instructions implicitly. Every adult over 40 years of age should not deny himself the benefits of a medical examination every three months. Once a year should suffice for younger persons unless some condition indicates to the contrary. Even in their case, consulting their physician twice a year would be wise. If this sound suggestion is followed, latent ailments can be discovered in their early developmental stage, and the "growth" of a long and perhaps serious illness may thus be "nipped in the bud."
If any particular part of your body is under-developed or shows an accumulation of excess fat, select Contrology exercises specifically to correct the respective conditions, repeating the exercises at stated intervals throughout the workday whenever it is possible to do so. However, be sure NEVER TO REPEAT THE SELECTED EXERCISE(S) MORE THAN THE PRESCRIBED NUMBER OF TIMES since more harm will result than good by your unwittingly or intentionally disregarding this most important advice and direction. Why? Because this infraction creates muscular fatigue - poison. There is really no need for tired muscles. Judicious selection of special Contrology exercises will accomplish more for your health and bodily condition, in conjunction with the foregoing advice, than all else combined.
Now let us consider the important question of good sleep at night. A quiet, cool, well-ventilated room is best. Do not use a soft mattress. "Firm but not soft" is a good rule to follow. Use the lightest possible bed covering consistent with warmth. Do not use large bulky pillows (or as some do, two stacked pillows) - better still, use none at all.
Most important in the matter of enjoying good recuperative sleep are quiet, darkness, fresh air, and mental calm. Nervousness is usually aggravated by a lack of proper exercise, especially in the case of one with a troubled mind. The best alleviative for this condition is exercise. So if your sleep is disturbed, rise immediately and perform your exercises. It is far better to be tired from physical exertion than to be fatigued by the "poisons" generated by nervousness while lying awake. Particularly beneficial in this regard are the spinal "rolling" and "unrolling" massage exercises which relax the nerves and induce sound, restful sleep.
While conceding the fact that nowadays practically everyone of us routinely indulges in daily baths, experience has nevertheless taught us that only a small minority really achieve thorough cleanliness thereby, from our point of view. In our opinion, the correct technique to use in accomplishing this highly desirable result is to use only a good stiff brush (no handle) since this type of brush forces us to twist, squirm, and contort ourselves in every conceivable way in our attempts to reach every portion of our body which is otherwise comparatively easy to reach with a handle brush. The use of a good stiff brush as described stimulates circulation, thoroughly cleans OUT the pores of the skin and removes dead skin too. The pores of your skin must "breathe" - they cannot do so unless they are kept open and freed from clogging. Your skin will soon respond most gratifyingly to this perhaps seemingly "Spartan-like" treatment and acquire in the process a new, fresh, glowing appearance, and develop a texture smooth and soft to the touch. So brush away merrily, and heartily too!
Finally, beginning with the introductory lesson, each succeeding exercise should be mastered before proceeding progressively with the following exercises. Make a close study of each exercise and do not attempt any other exercise until you first have mastered the current one and know its routine down to the last detail without any reference to the text. Be certain that you have your entire body under complete mental control.
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