“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
- Why be Weakly?
- Illness is generally one’s own Fault
- What ought we to do?
- Some Hints about the Care of Skin
- The Importance of Relaxation
- The Immediate Effects of Rational Physical Exercise
- Forty-five Year’s Experience
- What I understand by Exercise, Athletic Sports and Physical Culture
THE MINOR SOURCES OF HEALTH
- Suitable Diet
- Sensible Underclothing
- Moderate Indoor Temperature
- Proper Care of Teeth, Mouth, Throat and Hair
- Some Attention to the Feet
- Eight Hours’ Sleep
- 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
- Deep Breathing Exercises
- Knee-Bending Exercises
- Relaxation Exercises
- Exercise No 1-8 of “My System”
- Slow Trunk-Circling
- Quick Leg-Swinging
- Slow Trunk-Raising and Lowering
- Slow Trunk-Twisting with Sideways-Bending
- Quick Arm-Circling
- Slow Leg-Circling
- Slow Trunk-Twisting with “Forward” – Leaning
- Bending and Stretching of the Arms, partly Loaded with the Weight of the Body
- The Bath, as it may be arranged in houses without bathrooms
- Drying the Body
- The Rubbing Exercises, General Remarks
- Exercises 9-18
- Rubbing of Feet, top of Back, and round the Neck
- Rubbing of Arms and round Shoulders, with full Knee-Bending
- Full slow Backward and Forward Bending with Rubbings of Front and Back of Body lengthwise and Abdominal Movements
- Slow Trunk-Bending Sideways, with Half Knee-Bending and Rubbing upwards on Thighs and Hips and across the Abdomen
- 13. Slow Trunk-Twistings to Alternate Sides, together with Rubbing vertically on Sides and Loins.
- Slow Raising of Stretched Leg in three directions with Rubbing up and down Leg and Lower parts of the Trunk
- Knee-Raising with Rubbing of Legs and Front and Back of Trunk lengthwise
- Quick Sideways-Bending of Trunk, with Rubbing of sides of Trunk and Thighs
- Quick Trunk-Twisting with Rubbing across the Abdomen the same way as the Twisting
- 18. Quick Backward-Forward Leaning of Trunk, with Rubbing Lengthwise of Front and Loins
- My special exercises for the Neck
- My special Foot Exercises
CONCLUSION