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Show I : PE.SPJECT THE LIMITATIONS 'mtZ ;! or Ibup Strength ?SIY j FOLLY OF OVERSTRAIN Learn to Con-; Con-; serve Energy :i and Heaiffi BY MRS. McCUNE. !; riir-jw OETS will have to change their sentiments about women if the j j LS3 fair sex continue to prove themselves a hardy lot, willing and able to cope with the big things of ; life. The wave of preparedness which has swept the country Is making all women more or less anxious to get a training alon all lines which will ; prove helpful In time of trouble or of , peace. There are many women unfit for Ihc various iasks because they have not strengthened their muscles, f- Therefore It is quite essential that ev- ; cry woman should go In for systematic : training. Until the muscles are suffi ciently strong they can not be expected expect-ed to stand pressure and strain. 5 1 In the home the woman has many ; duties which call for muscular ( strength. Very few women reallzo there is a right and a wrong way to do j? ; these things. Evidence of this was j made plain when the women of Eng- ' '; land started to take on the work which the men who went off to war left belt be-lt j hind. For instance, the women who became delivery girls were all prompt-jp prompt-jp ly taught that the easiest way to carry a weight is on the head, provided the !- ; muscles of the neck and shoulders are t strong. This method of carrying will f " also do much to Improve the carriage, C i At first it may seem rather difficult to I' i carry things In thiB manner, but It ia h ' quite important that you persevere. Y The method of carrying the burden on - the arm and hip Is very bad, for ir is apt to cause a very marked curvature of the spine. Carrying It directly in front, pulling the body forward, is injurious in-jurious also and causes the carrier to i, expend a great deal of muscular and ;. nervous energy on a minimum of use- ' ful result. Consequently the carrier ' t will soon grow very tired and will be unable to continue. If one Is not able to carry a burden L" directly on the "head, the next best V-".' thing is-to carry it above, as shown In jkw, the picture. The housewife often has ji. f occasion to move furniture from one f room to another. The 'work might as ; ' well be done in a scientific way. The i t upright position of the arms will do -fi much to correct round shoulders, to : 1 expand the lungs and generally de-I; de-I; j r velop an erect and graceful carriage. ! j ,- Of course, common sense musi be ' j brought into play here as well as in - j r anything else. No heavy pieces of fur-? fur-? ' r niture should be lifted in such manner J. ? If the shoulder and neck muscles are S; ; not strong enough to bear the burden iff- they should bo developed. A very splenic splen-ic ' ' did exercise which will serve this pur-,. pur-,. pose is to walk around the room with kjf ' the arms held down at the sides of the X i body. The chest should be thrown out K and the head held back as far as pos-' pos-' :.' sible. This will not only expand the Elk chest, but it will correct Improper lil hrenllilnsr mnfhods. Ktrencthen the 1i lungs and produce a brisk circulation 1 1 of blood through the muscles, thus gct- ' ting them in good trim to withstand J t any strain put on them. I- "When a heavier piece of furniture or I a cumbersome box is to be moved the j thing should be rolled either on casters or on its end. If there is any great j H need to lift the heavy object you '. ' ! should let the strain fall on the shoul- y der muscles. Unless you can prevent i J strain of internal organs you should not attempt the lifting. The gymna- 1 ' slum lessons given in lifting are really I , so practical that every woman should '! try to avail herself of them if there is any possible way to do so. At some time or other every woman P i has occasion to lift something from a K I high point. It is quite usual to see a : I woman stand on one foot and reach for ! the object This is all wrong. If the object ob-ject is out of reach a chair or stool can be used. Then if the object sought Is - ! ; large, both hands should be used to rr K lift it down. Girls and women should ' never strain themselves when reaching ; ! down weights from a height by undue h stretching upward of the arms and l ! trunk. The trouble is done when the ( f l burden is being taken down, internal , U stresses and strains being caused to 'l various organs. While cleaning win- jj dows women arc very apt to stretch , j J ' too far to reach a certain point on the . , glass. Instead of doing this the sash j t should be lowered. If the windows j ; are not fitted with pulleys, they should ; be removed from tho frame. i I When one has occasion to lift a shal- Dr ! B, low but heavy box from the floor one - i should get the body into proper posi-, posi-, Rl tion before attempting to touch tho , i . box. By getting the feet firmly planted r far apart on the ground you have a better base and consequently a better . balance. Ifa the same principle as - , V . standing with tho feet firmly planted ! i far apart when riding in a trolley car 1 Now then when actually lifting the I ; l heavy burden, let the strain come on f tho shoulder muscles, v , Tho principle of leverage can be 8UC- cessfully applied when moving laree ; . ! i cumbersome articles. A crowbar or a heavy pole can be used for the pur- i; pose. 's T- . Th0 muscles of the trunk and legs t Bhould be very well strengthened In or- ? der to do the heavy work. There are numerous exercises to bo practiced V ? ( witn this end in view. A very bonefl- 1 1 cial one is to lie on the back, with the hands folded beneath the head. Then II, I raise the right leg slowly until it forms ; a right angle with the body. Next practice with tho left leg. Now prac- , ' ticc with both legs. As you slowly "V draw the legs Into such a position you -Will feel tho action on tho muscles. : Tho movements will strengthen the ob-domlnal ob-domlnal aB well as tho leg muscles. ' i T Wf ' R&G RUGS S' -rci RETTY ana inexpensive rugs g can be mado for bathrooms and also bedrooms from old percalo dresses. The only expense ex-pense is a long wooden needle, ten Inches long and thicker than a lead pencil. The rags should be cut and not torn, to avoid tho threads hanging They should be cut three-quarters of an inch wide, sewed together just as rags for old-fashioned rag carpets. Crochet a chain of several Inches and make in this way a center, and then knit around and around, throwing the rag thread over before putting the needle through the chain. You must put In two stitches to keep it from drawing up like a poke. Put your needle nee-dle through the back part of the stitch and use your taste in knitting the col-lors. col-lors. Finish with an edge like an old-fashioned old-fashioned tidy. 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