SPECIAL PRESCRIPTION OF HOME EXERCISE

Sandow’s Curative Institute

-----------OF-------------------

Physical Culture

32 ST. JAMES’ STREET PICCADILLY, W.l

Telephone: 5900-5901 Gerrard Telegram! : "Doughtily. London"
(A O'
 General instructions

An Important Warning
The especial instructions prescribed for you are founded
upon the requirements of your particular case, and are for
YOUR PERSONAL guidance only. They might prove quite
unsuitable for, and possibly even injurious to, another
person.
The Names of the Muscles
You will find it advantageous to learn the names of the
various external muscles. For this purpose an Anatomical
Chart will be found on the inside of cover of this book.
The Importance of Will Power
It is essential that you concentrate your mind on the
muscles employed. The effect of will power thus applied is
to enhance the curative value of each movement.
Complete Movements
In every exercise the extension (stretching out) and the
flexion (bending) should be complete.
The Number of Movements
The figures in the table found on the right of the exercise
gives the number of times it is to be executed.
When going through the breathing exercises make the
counts MENTALLY.
Make each movement the same number of times with each
limb unless instructed to the contrary.
Your Report
Your report must be written IN INK on the form to be found at
the end of this book, and not in a separate letter. The record
must be complete and no information withheld which
would be helpful in dealing with your case.
Notes on the Exercises
Each prescription is complete in itself, and on receipt of a
new book all the previous exercises should be
discontinued. Any break in the continuity of the work is to
be avoided as far as possible. Continue these exercises
until you receive the new prescription.
Your report may show that repetition of the same exercises
is desirable, and possibly the number of the movements
may be lessened.
If at the beginning of the Treatment you suffer any severe
stiffness, caused by hitherto unused muscles being brought
into action, a warm bath and a day or two’s rest will relieve
it.
Food before Morning Exercise
Before exercising in the morning it is desirable that a
mouthful of food should be taken. Loss of nervous power is
thus avoided, and an appetite for breakfast is encouraged.
Should, however, a glass of water be prescribed, food must
not be taken.
The Clothing to be Worn
Light woollen garments are always to be preferred. But
whatever clothing be worn, it must be loose at neck, waist
and wrists.
Ladies are especially warned not to wear corsets when
exercising.
The Value of Fresh Air
The room in which you exercise should be well ventilated.
To breathe the foul air of an ill- ventilated room is to court
colds and catarrh, which are rarely caused by cold fresh air.
Care should be taken, however, to avoid standing in a
draught, especially whilst warm after exercises.
How to Breathe
The importance of correct breathing cannot be too strongly
insisted upon ; for it is by this that the blood is properly
oxygenated and purified.
The habit of breathing through the nose should be
encouraged. When taking the prescribed breathing
exercises, inhale through the nostrils, and exhale forcibly
through the mouth.
Breathing, except in the case of special breathing exercises,
should be easy and effortless.
I advocate two methods of breathing : “ abdominal ” and “
costal ” ; and you are advised to keep to the particular
method I direct.
ABDOMINAL BREATHING :—Inhale deeply, and, allow the
abdomen to distend ; then exhale, drawing in the abdomen.
COSTAL BREATHING :• Inhale slowly and deeply, thoroughly
expanding and raising the chest, so inflating the whole of
the lungs, taking care to keep the shoulders pressed down,
and then exhale as much air as possible through the mouth,
at the same time endeavouring to keep the chest raised.
This method develops the chest, flattens the back, and
draws in the waist.
Such giddiness as may at first arise during the breathing
exercises soon passes away.
How and When to Bathe
A bath, when prescribed, should be taken with the body
warm after exercise ; but should you be out of breath,
recover your breath before bathing. When the bodily heat is
below normal, or you are feeling unwell, a cold bath is
inadvisable. Before entering cold water, always splash the
water a few times over chest, neck, and arms, and inhale
deeply
It is imperative, in order to facilitate tny pre- i ribing a
change and obviating delay, that this preserip- iion of exercises
together with a comprehensive report of your condition, be
returned to me four days before another -prescription is due.
NOTlv
Patients are requested to perform the Exercises
according to the instructions given at the Institute, and
especially not to exceed the number of times prescribed
in the Home-work Book.
 and quickly two or three times. If a good reaction does not
follow the bath, take a few deep inspirations and put the feet
into hot water for a minute, and the circulation will be
restored.
The bath should be followed by a brisk rub down, with a fairly
rough towel, breathing deeply throughout.
The Best Time to Exercise
It is impossible to lay down an exact rule on this point, as it is
one into which the individuality of the patient enters, and
patients must find out for themselves the time which suits
them best; for one this may lie before breakfast in the
morning, another the middle of the morning, another the
afternoon, and in some cases the best results are obtained by
exercising in the evening shortly before retiring. As a general
rule, it is unwise to exercise on an absolutely empty stomach,
nor should the exercises be performed until two hours have
elapsed after a heavy meal. It is unwise also to exercise
immediately before taking food ; a few minutes’ rest should
be allowed before eating.
Speed Rate for Exercises
As a rule ordinary waltz time will be found most suitable for
these exercises. Breathing exercises should be taken more
slowly.
The Need of Rest
Unless otherwise instructed, omit the exercises one day in
each week, to give your body a rest.

How to fill in the “ Record ” and

Prepare your “ Report"
Enter the dates in thejfirst columns and give the particulars required in
the other columns—i. e. , state if the bath is satisfactory, the heart's action
normal ; the digestion good, or, if not, state what form the indigestion takes •
bowels regular, constipated or loose.
On the Special report sheet, give the month’s history of the special
complaints for which you sought advice, and on the following page any
special notes you wish to make in connection with your case.
The first date will be that of the day upon which you begin this
prescription at the Institute or at home.
Enter changes of address upon Report Sheet.

NOTE.
Although every endeavour will be made to suit the convenience of
patients, the actual attendance times cannot be guaranteed.
Any course of treatment booked must (unless under special arrangement)
be completed within 12 months from date of booking
Only official printed receipts can be recognized.
 EXERCISE.
DA Y! TI M
I.

7 th
Sth 11
9 th
10t
h
nth
(TWO 12 th 11
MOVEMENT
EXERCISE.)
READY POSITION. 12
Stand erect, ohest pressed 15 th
13
forward, knee pressed back, 16 th
21st
12
waist drawn in, arms *and
17 th 13
18 th 12
stretched above the head.
MOVEMENT. 13
(1) Swing the arms 19th
26 th
14
downwards and backwards as 20 th
27 th
far as possible, keeping them 28t h 14
straight ari parallel
throughout the movemen
inhaling.
(2) Return to ready position,
swinging the arms forward and upward;
exhaling.
NOTE.—In swinging arms back, care
must be taken to keep the chest
pressed well forward.
Principal muscles used: Deltoids,
Trapezius, Triceps, Pectoralis Minor.
 EXERCISE TABLE.
DAY* TIMEI

10

i
a.
a»
UH
*♦
3rd
4th 10

5<h 10
6 th
7 th 11
Sth
9 th 11
ITWO MOVEMENT EXERCISE) ioth
READY POSITION. nth 1 2 th 11
Stand erect, heels together,
knees pressed back, waist 13th 1 .| 12
tli
drawn in, chest raised, arms
by the sides. 1 5 th 12
1 6 th
MOVEMENT
(1) Lunge sideways to the
17 12
th
right, at the same time 11 8 th
bending from the waist well
9
2 0 th 13
over to the left, bringing the
hand under the armpit, the 21st
rid
12
13
left hand reaching down the
left leg. 23rd 24
th 13
(2) Spring smartly from the 25 th
rignt root, to the ready 26th 14
position.
th
27
NOTE.—This exercise to be 2 8 th 14
performed an equal number of
times lunging to the left.
Principal muscles used :
Obliquus abdominis, Gluteus
medius, Extensors and abductor of
legs.
 EXERCISE.
TA BLE.

DAY! TI M
E!

lit iv
JOd

3 Td 10

4th
5<h 10

fith
7 th 11

8 th
9 th 10 11
th
(TWO nth 1 2 th 11
MOVIMENT
EXERCISE.)
READY POSITION. 13th 12
1 4 th
Body erect, hips pressed back,
chest raised, waist in, the 15 th 12
arms bent as shown in diagram, t6 th
palms of hands up. 17 th 12
1 8 th
MOVEMENT.
19 th 13
(1) Press the right arm down 2 0 th
to the side, at the same time
draw the left hand to the 21st
tand
13
shoulder.
23rd 13
(2) Return to ready position. 24th
NOTE. This exercise must be 23th 14
performed an equal number of 2 6 th

times to the other side, i.e.,

pressing the right hand to the 22 78thth
14

shoulder and straightening the

left arm. Keep the muscles fully
contracted both in bending and
straightening the arms.
Principal muscles used: Biceps,
Triceps, Latissimus dorsi, and
Pectoralis major.
 EXERCISE
TABLE.

DAVi T IMEI

Itt 10
2Dd

Jtd 10
4th

5th '10
6th

7 th 11

READY POSITION. 8 th

Feet apart sideways about 9 th 11

18in. The body from the hips 1 0 th

upward turned as far as Util 11
possib: to the right. The 1 2 th
right arm (straight) pressed 1 3 th 12
behind the back, the left arm i.|th
bent across the chest in 1 5 th 12
front. 1 6 th

MOVEMENT. 17 th 12
1 8 th
(1) Turn the body smartly
to the left, straightening 19 th 13
2 0 th
the left arm and swinging it
behinc the back, at the same 2 ISt 13
time swing the right arm in *2 nd
front, bending it across the 23rd 13
24th
chest.
(2) Return to the ready 25th 14
position etna then reverse. 2 6 th
NOTE.—Turn the body as much
2 7 th 14
as possible and get the 2 8 th
greatest amount of movement
from the waist without swaying the
body backward and forward.
Principal muscles used: Anterior
deltoid, Pectoralis minor, Latissimus
dorsi, Obliquus abdominis.
 EXERCISE. TABLE.
DAY! TIMM
IEt
inti 10
jrd
<th 10
5th
6 th
10
7 th
8 th
11
(TWO MOVEMENT EXERCISE.)
9 th
ioth
11
READY POSITION. nth
nth
11
Stand erect, feet about 12
inches apart, knees braced 13th
th
14
12
back, arms bent, hands above
shoulders, elbows raised and
pressed back.
15
th
12
12
16
17
MOVEMENT. th
(1) Bend and stretch the
13
18
1 9 th
legs, at the same time stretch ioth
the arms sideways.
2ISt
(Z) Bend and stretch the legs, find 13
and bend the arms as in ready
position.
23rd
24th 13
NOTE.—Keep the upper arms in 25th
2 6 th 14
line with the shoulders
th
throughout the exercise. In
bending the legs squat well
27
2 8 th 14
down on the heels, and in
straightening them brace the knees
well back.
Principal muscles used : Biceps,
Triceps, Flexors and Extensors of
legs.
 EXERCISE. TABLE.
DAYS TINE
i
l*t
a nd 10
3rd
4 th 10

5th 10
(ith
7th 11
89thth
loth 11
(TWO MOVEMENT
EXERCISE.) I ith 12
th
11
READY POSITION. 13t h 14 12
Kneel on left knee, the body th

bent well over the right knee,

touching the floor with the
15th
16th
12
hands in front of the toes. 17
18th
th
12
MOVEMENT. 19 th
(1) Raise the arm3 above the 20th 13
head, hollowing the back, and 21st
looking up to the hands— tand 13
inhaling. 24 th
13
(2) Lower the body to the
ready position—exhaling. 25
14
th
NOTE.—The exercise should be 26
th
performed an equal number of 27
28th
th
14
times, kneeling on the right
knee.
Principal muscles used: Erector
spinae, Deltoid, Gluteus maximus,
Rectus abdominis.
 EXERCISE. TA BLE.
OAVI TI M
M
in
and 10

3 rd 10
4 th

5*h
(>th
10
7th
8th
11
9th I 11
oth
nt h
[2 th
11
READY POSITION.
Stand erect, arms by the 1 3 th 12
r. |th
sides (see dotted figure.)
1 5 th 12
MOVEMENT. 16 th

(1) Lunge half right, 1 7 12

bending the right knee,. but th
keeping the left ,leg 11 89 th 13
straight, at the same time 2 0 th
swing the arms with a cir- 2 1 st
cular sweep forwards and then «nd 13
backwards to a position in
3 rd 13
line with the shoulders-- 224th
inhaling and fully expanding 25th
the chest. 2 6 th
14
(2) Recover smartly to the 2 7 th 14
re£ position exhaling. 2 8 th

NOTE. — The arms should be

kept ouiaigin,' throughout the
exercise. Perform the exercise an
equal number of times to the left
front.
Principal muscles used :
Deltoids, Trapezius, and
Pectorals.
 EXERCISE
TABLE.

DAY! TIME!

lit
and
10

3rd 10
4 th
51
6th
h 10
7t h
Sth 11

9 th 10 11
th
11th
iitl i 11

1 3 th 12
READY POSITION. 1 4 th

1 5 th 16 12
Feet apart, knees pressed th
back, bend well sideways to the
right, the right hand stretched 1 7 th 1 12
down below the knee, the left, Sth
arm bent over the head, the 1 9 th 13
elbow stretched up as high as 2 0 th
possible, eyes looking up to 2 1 st
1 2 nd
13
left elbow.
2 3 rd 13
24th
MOVEMENT.
25
(1) Bend well over to the th 14
left side, straightening the 26

left arm reaching down as far th

2 7 th 14
as possible, and raising and be 28th
the right arm.
(2) Return to ‘‘Ready’’ position.
Principal muscles used : Obliquus
abdominis, Deltoid.
 - &.^r..
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APPLICATION FOR PRESCRIPTION.

Name lir U.Ai. SanJoruurg. _ Address

Reg__________4.32396.
MEASUBBMBNTS.
JfECK CHXST *:HKST UPPER UM* A»U I rota roue AUUn I ARM L THICK THIGH OXUf WEIGHT HEIGHT
ABM * WAIST
Uuutuoa u« L

Datf----------- When Cash Enclos«d, Amount £ : s. d.

Remarks (Improvements in General Healths &c
How to most conveniently reach
SAN DOW'S CURATIVE INSTITUTE,
32 St. James Street , LONDON , S.WA.
The following directions in conjunction with the above Route Map,
make clear to intending callers at Sandow’s Curative Institute, 32 St.
James' Street. Londt n. S.W.l, the shortest, easiest, and quickest way of
reaching their destination by Tube and Omnibus.
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Institute.
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Country Visitors Arriving at
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ride).
Liverpool Street, Broad Street, Fenchurch Street and Loudon Bridge
Stations, take omnibus to the Bank of England (5 minutes’ ride), and
take Central London Tube to Bond Street, tlieuce omnibus to St. James'
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