JP Muller’s “My System” Table of Contents

“My System”
By Lieut. J.P. Muller, K.D.
Original publication date: 1904
This edition: publication date unknown, ~1936 (complete book available here)
(This is a revised edition that was published after the author’s death)

Table of Contents

HEALTH VERSUS ILLNESS

  1. Why be Weakly?
  2. Illness is generally one’s own Fault
  3. What ought we to do?
  4. Some Hints about the Care of Skin
  5. The Importance of Relaxation
  6. The Immediate Effects of Rational Physical Exercise
  7. Forty-five Year’s Experience
  8. What I understand by Exercise, Athletic Sports and Physical Culture

THE MINOR SOURCES OF HEALTH

  1. Suitable Diet
  2. Sensible Underclothing
  3. Moderate Indoor Temperature
  4. Proper Care of Teeth, Mouth, Throat and Hair
  5. Some Attention to the Feet
  6. Eight Hours’ Sleep
  7. Moderation in Smoking

SPECIAL REMARKS ON THE APPLICATION OF “MY SYSTEM.”

  • Infants, Old People, Literary and Scientific Men and Artists, Office Workers, Sportsmen and Athletes For Women to Remember, Cyclists, Country People, Travelers, Fat and Thin People.

GENERAL REMARKS ON THE APPLICATION OF “MY SYSTEM”
SPECIAL EXERCISES FOR SPECIAL COMPLAINTS
LIST OF CHRONIC AILMENTS AND BODILY DEFECTS AND INFIRMITIES SUCCESSFULLY TREATED
GENERAL REMARKS ON CARRYING OUT THE EXERCISES
A PROGRAMME FOR THE FIRST SIX WEEKS
A TABLE FOR ADVANCED PERFORMERS IN THE TROPICS
THE BEST HOURS FOR DOING THE EXERCISES, AND THEIR PROPER SEQUENCE

DESCRIPTION OF THE EXERCISES

  1. Deep Breathing Exercises
  2. Knee-Bending Exercises
  3. Relaxation Exercises
  4. Exercise No 1-8 of “My System”
  5. Slow Trunk-Circling
  6. Quick Leg-Swinging
  7. Slow Trunk-Raising and Lowering
  8. Slow Trunk-Twisting with Sideways-Bending
  9. Quick Arm-Circling
  10. Slow Leg-Circling
  11. Slow Trunk-Twisting with “Forward” – Leaning
  12. Bending and Stretching of the Arms, partly Loaded with the Weight of the Body
  13. The Bath, as it may be arranged in houses without bathrooms
  14. Drying the Body
  15. The Rubbing Exercises, General Remarks
  16. Exercises 9-18
  17. Rubbing of Feet, top of Back, and round the Neck
  18. Rubbing of Arms and round Shoulders, with full Knee-Bending
  19. Full slow Backward and Forward Bending with Rubbings of Front and Back of Body lengthwise and Abdominal Movements
  20. Slow Trunk-Bending Sideways, with Half Knee-Bending and Rubbing upwards on Thighs and Hips and across the Abdomen
  21. 13. Slow Trunk-Twistings to Alternate Sides, together with Rubbing vertically on Sides and Loins.
  22. Slow Raising of Stretched Leg in three directions with Rubbing up and down Leg and Lower parts of the Trunk
  23. Knee-Raising with Rubbing of Legs and Front and Back of Trunk lengthwise
  24. Quick Sideways-Bending of Trunk, with Rubbing of sides of Trunk and Thighs
  25. Quick Trunk-Twisting with Rubbing across the Abdomen the same way as the Twisting
  26. 18. Quick Backward-Forward Leaning of Trunk, with Rubbing Lengthwise of Front and Loins
  27. My special exercises for the Neck
  28. My special Foot Exercises

CONCLUSION

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