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Lesson 02:
TO DEVELOP SUPPLENESS OF THE WRISTS 6 Photographs to be used, Nos. 1-7-8-9-10-11. (Photograph No. 1 sent with lesson 1.) This exercise is somewhat strenuous, and unless you are quite strong and robust it is advisable to proceed with caution at the outset. Read the instructions carefully, perhaps twice through, before attempting the actual exercise - with the photographs spread out in front of you - and follow the movements mentally. Remember that much depends on the mental attitude while practising these exercises. To do them perfunctorily, allowing the mind to wander to other matters, is to lose much of their value. When you reach position No. 9, do not clench the hand very tightly for the first two or three days, but after that assuming you are quite strong and there has been no injury to the hand, clench it as tightly as you can without causing pain, the thumb pressing against the side of the first finger on the long bone (third phalange) of that member. There is a ligament that encircles the wrist and when elasticity of this ligament is developed, greater freedom of movement at once ensues. The photos show the left hand. The exercises, however, are to be practised first with the left hand, completing all the movements, then with the right hand - ONE HAND AT A TIME. Care must be taken that the fingers, hand and wrist are not unduly strained by 'putting too much' into the exercise. The movements should be done gently at first, especially if the student is not very robust, and all are to be performed without the aid of the other hand. The movements should contract the muscles to the fullest possible extent. CLOSE ATTENTION BEING GIVEN TO WHAT IS BEING DONE; the mind must be centred upon the fingers and wrists and on the varying positions they are made to assume. IN THIS EXERCISE THERE IS NO STOP WHATEVER - it is a continuous movement and it differs in this respect from other exercises. Bend the arm, with the elbow pointing to the ground and almost touching the side of the chest, the fingers pointing upwards, the hand being held about a foot from the front of the shoulder.
Still keeping the wrist well bent, bring the hand round towards you as far as possible, as in photo No. 11, finishing by opening the hand smartly, fingers well back, as in photo No. 1, then repeat. Commence the exercise each time at photo No. 1, finishing with No. 11. This is a complete movement. Practice three to six complete movements with the left hand and then three to six complete movements with the right hand, repeating alternately for ten minutes, night and morning. Do this exercise slowly at first, but when it is properly understood the speed may be increased. One complete movement should occupy about 20 seconds. Remember that when the muscles are fully contracted the impure blood is expelled. When relaxed, every fibre is bathed with new blood and this nourishes the muscle. The building up of the muscle takes place during the intervals of rest, that is after the exercise is discontinued, making the movements more easy after each performance. The previous exercise should now be discontinued.
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Photo No. 1. Hold the hand in this position with the fingers well back and equally wide apart.
Slightly bend the fingers as in photo No. 7, still keeping them equally wide apart.
Then proceed to the position shown in photo No. 8, endeavouring to keep the fingers from touching.
Then clench the hand tightly, as in photo No. 9. It is very important that the hand should be very tightly clenched, all the attention being concentrated upon the operation, and the hand retained in that position for 10 seconds.
Open the hand smartly, assuming again the position shown in photo No. 1. Then bend the hand from the wrist towards you, with fingers pointing to the shoulder as in photo No. 11, then:
Turn the hand round as far as possible, away from the body, as in photo No. 10, keeping the wrist bent as much as possible.