Health, Strength and Efficiency : Part 3

Keeping Fit all the Way
By Walter Camp

(Page 7 of 14)

Also the hips should be kept well back and the abdomen in. This gives the same poise as the "Attention" position, but it puts more work on the shoulder muscles and so gives greater opportunity for arching the chest. In the "Daily Dozen" this position is called simply, "Hips."

Neck Firm! (This order is given, "Neck-Firm!")

Maintaining the same position as in "Hips Firm," the hands are quickly raised and put against the back of the head (the finger-tips slightly interlaced) just where it joins the neck, exerting some pressure; at the same time the head and neck are forced well back.

The elbows should not be allowed to come forward, but should be kept back and the chest should be arched. This gives extra work for the muscles of the neck, as well as for those of the arms and shoulders. In the "Daily Dozen" this is called simply, "Head."

Arms Reach (Ready-Reach!)

While maintaining an erect position, the arms are stretched out forward parallel to each other, the shoulders being kept back and the chest not cramped. If the shoulders are allowed to come forward the exercise is valueless.

Arms Bend (Ready-Bend!)

In this position the arms are bent at the elbows, with the hands partially clenched, and brought up about to the point of the shoulders. The shoulders are held back firmly and the neck is pressed against the collar, while the chest is arched. From this position the following movements are made with the hands clenched: Arms Cross (Ready-Cross)!

A good exercise in rhythmic time may be developed by going through the following round of movements: "Arms Bend, Arms Cross, Arms Bend, Arms Stretch, Arms Bend, Arms Reach, Arms Bend, Arms Down."

Body Prone (Ready-Bend!)

Assuming the position of "Neck Firm," press the hands against the back of the neck and bend body at the waist forward, at the same time keeping the head in line with the spinal column and the eyes up; then back again to the erect position.

This gives excellent exercise for the muscles of the neck, and, if performed slowly, some exercise for the back.

Assuming the same position of "Neck Firm," bend the body slightly at the waist. This exercise should not be carried to an extreme, especially in the case of men who have reached middle age. In the "Daily Dozen" this is called "Grasp."

Balancing (Ready-Balance!)

Assume the position of "Attention," then, standing on the right foot and keeping the knees straight, advance the left foot forward about two feet from the ground. Hold this position while balancing on the right foot, then back to "Attention" again.

Make the same motion, standing on the left foot. Now standing on the right foot, advance the left foot and, instead of bringing it to the ground, swing it back and extend it at the same height to the rear, still balancing on the other foot. Hold this position for a moment. After some practice this movement can be executed by standing on one foot and putting the other leg first forward and then back for several times.

This exercise gives control over the muscles of the leg and balancing powers, and increases the ability to adjust the muscles so as to maintain the equilibrium.

Stride Position (Ready-Stride!)

This position calls for the separation of the feet sideways about a foot and a half apart. Now assume the "Arms Cross" attitude, and then, turning the body at the hips, bring first the right hand down to touch the floor, at the same time bending the right knee and keeping the left knee straight. Come back to the regular position again.

Now bend the left knee, put down the left hand and touch the ground, turning the body at the hips.

In both of these movements keep the other arm extended backward. This produces a graceful exercise which is excellent work for the muscles of the body and shoulders. In the "Daily Dozen" this is called "The Weave."

Assuming the "Stride Position," advance the right foot about a foot; then, with the arms in "Cross" position once more, bend the forward knee and touch the ground with the hand, at the same time keeping the other arm extended backward.

Reverse this.

This movement is also excellent for the muscles of the body and back.

Wall Balance (Ready-Bend!)

Stand sideways to the wall about two feet and a half away; now extend both arms in the "Cross" position, and then lift the foot that is farthest away from the wall and lean over until the extended fingers of the other hand touch the wall; push back into original position. Move out a little farther from the wall and repeat. Do this until the distance is as far as can comfortably be recovered by pushing the hand against the wall.

Reverse this exercise, so as to do it with the other arm.

About the Author

Walter Chauncey Camp (1859 - 1925) was a sports writer and football coach known as the "Father of American Football". Along with John Heisman, Amos Alonzo Stagg, Glenn Scobey Warner, and George Halas, Camp was one of the most significant people in the history of American football.