Shoulder Exercises Using a Wooden Lifting Board

                                                                                         

This exercise was devised in response to many inquiries from athletes who wanted some simple substitute for the ordinary expensive lifting machines used in gymnasiums. And also something that they could do in the convenience of their homes.

The answer to these inquiries is a lifting board. It is an excellent device for developing the muscles needed in weight lifting, but is not necessary to those whose object is simply health. To the athlete, I strongly advise a moderate use of this device. A very marked increase in your weight-lifting ability will soon appear, but always practice in moderation.

This simple but very effective device for exer¬cising the muscles of the shoulders, loins and thighs is a wooden board 15 inches in length by 4 inches in width and 2 inches thick.. At each end are two strong screw eyes, to which ropes of 18 inches long are attached, terminating in ordinary pulley-weight handles. This board is covered with flannel, to prevent a chill to the feet.

The effect of this exercise is similar to that of the ordinary lifting machine, with the ad¬vantage that it is done in a lying position. This exercise will have a remarkable result without you being too pressured. However, it is an exercise in which there is a danger of injury, as it is possible to strain the muscles of the loins or shoulders, if too great a force is exerted. Therefore, in starting the practice, do not exert too much effort. Go gentle for a few sec¬onds; then relax. This alternate tension and relaxation by the lifting movement does not only bring into action the muscles of the shoulders, loins and thighs; it is also an excellent exercise for the whole body.

This is very simple and easily made. Do not use springs or elastic bands, which you will be tempted to do, thinking they are an improvement. I used them and aban¬doned them in favor of the inflexible ropes.

The elasticity of the loin muscles in the act of lifting will be sufficient, and you will be better able to determine the amount of lifting strain required.

Begin with five gentle movements increasing as strength develops, and as your physical condition may allow.

I strongly advocate this ex¬ercise, but in moderation.

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