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.
D AY ! TIM I.

7 th

Sth 11
9 th
rot
h
nth
(T WO MOVE ME NT
E XE RCI SE .)
12 th 11
READY POSITION.
Stand erect, ohest pressed forward, 13 12
knee pressed back, waist th
21 st
15
drawn in, arms stretched
above the head.
16 th
*and 1312
17 th
MOVEMENT. 18 th 13
26 th
12
19 th 14
(1) Swing the arms
downwards and backwards as 27 th
20 th
far as possible, keeping 28th 14
them 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

a. *
a»
UH
i♦
3rd
4 th
10

5<h 10
6th
7th
11
Sth
9th
ioth 11
ITWO MOVEMENT EXERCISE)
READY POSITION. nth 12th 11
Stand erect, heels together,
knees pressed back, waist 13th
tli
1.| 12
drawn in, chest raised, arms
by the sides. 15th
16th 12
MOVEMENT
(1) Lunge sideways to the
17 th
18 12
th
right, at the same time
bending from the waist well
19
20th
th
13
over to the left, bringing the
hand under the armpit, the 21st 12
rid 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.
27
NOTE.—This exercise to be 28th
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. DAY!
TABLE.
TIM
E!
lit iv
JOd

3Td 10
4th

5 <h 10
fith

7 th 11
8th

9th 10 11
th

(T WO MOVI ME NT
EXE RCI S E .) nth 12th 11
READY POSITION.
Body erect, hips pressed back, 13th
14th
12
chest raised, waist in, the
arms bent as shown in diagram, 15 th
t6th
12
palms of hands up.
17 th 12
MOVEMENT. 18th
(1) Press the right arm down 19th 13
to the side, at the same time 20th
draw the left hand to the
21st 13
shoulder. tand

(2) Return to ready position. 23rd 13

24th
NOTE. This exercise must be
performed an equal number of 2jtb 14
times to the other side, i.e., 26th
pressing the right hand to the 27th 14
shoulder and straightening the 28th
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

7th
8th
11
READY POSITION.
Feet apart sideways about 9th toth
11
18in. The body from the hips
upward turned as far as Util 12th
11
possib: to the right. The
right arm (straight) pressed 13th 12
behind the back, the left arm 14th
bent across the chest in 15 th 16th 12
front.
MOVEMENT. 17 th 18th 12

(1) Turn the body smartly

to the left, straightening 19 th 20th 13
the left arm and swinging it
behinc the back, at the same 2*2nd
ISt
13
time swing the right arm in
front, bending it across the 23rd 13
24th
chest.
(2) Return to the ready 25th 14
position etna then reverse. 26 th
NOTE.—Turn the body as much 27th
14
as possible and get the 28th

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
5 th
6th 10
7th
8th 11
(T WO MOVE ME NT EXE RCI S E .)
9th
ioth 11
READY POSITION. nth
nth 11
Stand erect, feet about 12
inches apart, knees braced
back, arms bent, hands above
13th
th
14
12
shoulders, elbows raised and
pressed back.
15 th
16th 12
MOVEMENT.
17 th
18
th
12
(1) Bend and stretch the
legs, at the same time stretch
19th
ioth 13
the arms sideways.
2 ISt
(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
26th 14
line with the shoulders
throughout the exercise. In
bending the legs squat well
27
28th
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 TINEi

l*t
and 10
3rd
4th 10
5th
(ith 10
7th
8th 11
9th
loth 11
(TWO MOVEMENT
EXERCISE.) nth
ith
I 11
READY POSITION. 13th 14 12
Kneel on left knee, the body th

bent well over the right knee, 15th

touching the floor with the 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. 24th
13
(2) Lower the body to the
ready position—exhaling. 25 th
14
26
th
NOTE.—The exercise should be
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.
TABLE.

OAVI TIMM

in
and 10
3rd
4th 10
5lh
(>th 10
7th
8th 11
9th
oth
I 11
nth
[2th 11
READY POSITION.
Stand erect, arms by the 13th
r.|th 12
sides (see dotted figure.)
15th
12
MOVEMENT. 16th

(1) Lunge half right, 17th

18 12
bending the right knee,. but th
keeping the left ,leg 19 th 13
straight, at the same time 20th
swing the arms with a cir- 21st 13
cular sweep forwards and then «nd
backwards to a position in 23rd
line with the shoulders-- 24th 13
inhaling and fully expanding 25th
the chest. 26th 14
(2) Recover smartly to the 27 th 14
re£ position exhaling. 28th

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 h 6th 10

7th
8th 11

9th
th
10 11
11th
iitli 11

13th 12
14th
READY POSITION.
Feet apart, knees pressed 15th
th
16 12
back, bend well sideways to the
right, the right hand stretched 17th 12
18th
down below the knee, the left,
arm bent over the head, the 19th 13
20th
elbow stretched up as high as
possible, eyes looking up to 21st 13
left elbow. 12nd

23rd 13
24th
MOVEMENT.
25 14
(1) Bend well over to the th
left side, straightening the 26th
left arm reaching down as far 27th
28th 14
as possible, and raising and be
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 WAIST THICK THIGH OXUf WEIGHT HEIGHT
Uuutuoa u« ABM * L 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.
London Visitors Travelling on
Piccadilly Tube, alight at Dover Street, ;i minute front Saudow’s
Institute.
Hampstead and Highgate Tube, book to Dover Street and change
at Leicester Square, where subway connects stations.
Central London Tube, alight at Bond Street, and take omnibus
through Bond Street to St. James’ Street (a lew minutes' ride).
Bakerloo Tube, book to Dover Street and change at Piccadilly
Circus.
City and South London Tube, book to Dover Street, changing at
the Elephant and Castle and at Piccadilly. Subways connect
Stations.
Country Visitors Arriving at
Paddington (G.W.R.), take omnibus to Iulgware Road Station,
Bakerloo Tube (3
minutes’ ridel, and book to Dover Street,
changing at Piccadilly Circus.
Marylebone (O.C.R.) take Bakerloo Tube and book to Dover
Street, changing at Piccadilly Circus
Huston (L. & N.W.R.). take Hampstead Tube and book to Dover
Street, changing at Leicester Square.
King's Cross (G.N.R.), and St. Pan eras (M.R.), take Piccadilly
Tube at King’s Cross Tube Station and book to Dover Street.
Waterloo (L. & S.W.R.), take Bakerloo Tube, book to Dover Street,
changing at Piccadilly Circus.
Charing Cross (S.li. & C.R.). take omnibus to St. James' Street (7
minutes' ride).
Victoria (L.B. & S.C.R.), take omnibus to St. James' Street (10
minutes' ride).
Liverpool Street, Broad Street, Fenchurch Street and Loudon
Bridge Stations, take omnibus to the Bank of England minutes’ (5
ride), and take Central London Tube to Bond Street, thence
omnibus to St. James’ Street iu few minutes' ride).
W. Mat e& S ons ( 1619), T .t d., P ri nt er s. 58. Com m er ci al Road. Bour nem out h.