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diff --git a/old/67114-0.txt b/old/67114-0.txt deleted file mode 100644 index 19a81b9..0000000 --- a/old/67114-0.txt +++ /dev/null @@ -1,3333 +0,0 @@ -The Project Gutenberg eBook of Massage & Exercises Combined, by -Albrecht Jensen - -This eBook is for the use of anyone anywhere in the United States and -most other parts of the world at no cost and with almost no restrictions -whatsoever. You may copy it, give it away or re-use it under the terms -of the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you -will have to check the laws of the country where you are located before -using this eBook. - -Title: Massage & Exercises Combined - A permanent physical culture course for men, women and children: - health-giving, vitalizing, prophylactic, beautifying : a new - system of the characteristic essentials of gymnastic and Indian - Yogis concentration exercises combined with scientific massage - movements: with 86 illustrations and deep breathing exercises - -Author: Albrecht Jensen - -Release Date: January 6, 2022 [eBook #67114] - -Language: English - -Produced by: Turgut Dincer and the Online Distributed Proofreading Team - at https://www.pgdp.net (This file was produced from images - generously made available by The Internet Archive) - -*** START OF THE PROJECT GUTENBERG EBOOK MASSAGE & EXERCISES -COMBINED *** - - - - - - -[Illustration: THE AUTHOR] - - - - - MASSAGE & EXERCISES - COMBINED - - A PERMANENT PHYSICAL - CULTURE COURSE FOR MEN - WOMEN AND CHILDREN - - HEALTH-GIVING, VITALIZING - PROPHYLACTIC, BEAUTIFYING - - A NEW SYSTEM OF THE CHARACTERISTIC - ESSENTIALS OF GYMNASTIC AND INDIAN - YOGIS CONCENTRATION EXERCISES COMBINED - WITH SCIENTIFIC MASSAGE MOVEMENTS - - _WITH 86 ILLUSTRATIONS - AND - DEEP BREATHING EXERCISES_ - - BY - ALBRECHT JENSEN - FORMERLY IN CHARGE OF MEDICAL MASSAGE CLINICS AT - POLYCLINIC HOSPITAL AND OTHER HOSPITALS, NEW YORK - - 1920 - NEW YORK, N. Y. - - COPYRIGHT 1920 - BY - ALBRECHT JENSEN - - _All Rights Reserved_ - - Printed by Brooks & Porter - New York - - - - -_The human body is like a chain—it is only as strong as its weakest link._ - -_The strength of the body is destroyed by violence and idleness, but -preserved by exercise._ - -_Big muscles do not always indicate vitality or good health; many -so-called strong men have died comparatively young. Vitality is rather -agility of mind and body and the ability of the latter to withstand and -repulse attacks of disease._ - -_Good health is the best heritage parents can transmit to their -children._ - - - - -PREFACE - - -In this volume I have endeavored to place before the public a novel -method of real scientific massage movements combined with exercises, so -that the benefits of both may be obtained simultaneously. - -The simplicity of its technic together with its ready personal -application make it possible for any individual to achieve excellent -results from its use. - -The application of scientific massage movements stimulates the -nerves, tissues, muscles, organs, vessels, glands and cells much more -beneficially and effectively than general exercises. Their combined -application is physical culture in its most scientific and perfected form. - -In working out a practical presentation of this system, it was noted that -the massage movements and the most beneficial exercises could be combined -readily and simply (although this must be done in a prescribed way) -and that their balanced, logical combination resulted in a method far -superior to all other systems of exercises, not only for the maintenance -of health, but for special therapeutic and physiologic purposes. - -The exercises are chiefly intended for use at home, and will be found -to be more advantageous to the individual than any course of physical -culture offered anywhere. No gymnastic equipment is necessary and no -expenditure, save that of the time required, which will vary mostly from -twelve to twenty-five minutes daily according to the time, need and -inclination of the individual. - - ALBRECHT JENSEN, - New York. - - * * * * * - - DR. WILLIAM SHARPE - 20 West 50th Street, - New York - - _March, 1920._ - -_Mr. Jensen:_ - -_Dear Sir:_ - -_It is a pleasure to recommend most highly your system of massage and -exercises combined. I have observed the excellent results—from your -method of massage alone—in so many of the patients at the Polyclinic -Hospital—both in my own patients and in those of the other physicians -that I do not hesitate to endorse your statements. The fact that no -apparatus is necessary for the combined massage exercises, which are -thus automatically graduated according to each person’s strength and -condition, is a most desirable feature._ - -_They are especially adapted to be used by men, women and children as a -permanent physical culture course._ - - _Very truly yours,_ - - _(Signed) William Sharpe._ - - * * * * * - - EDWARD LELAND KELLOGG, M.D. - WILLIAM ALVIN KELLOGG, M.D. - 48 West 51st Street - New York - - _April, 1920._ - -_Mr. A. Jensen, New York City._ - -_Dear Sir:_ - -_I am glad to have had the privilege of looking over the manuscript of -your system of combined massage and exercise._ - -_The results so far as I have observed them have been excellent. This -combined treatment possesses manifest advantages over either massage or -exercises given separately._ - -_The fact that no apparatus is needed and that the strength of the -individual adapts the course or treatment to his particular need, renders -it generally applicable._ - - _Very truly,_ - - _(Signed) E. L. Kellogg._ - - - - -CONTENTS - - - PAGE - - ATHLETIC INSTRUCTORS 13 - - RESULTANT BAD EFFECTS FROM THE USE OF HEAVY APPARATUS, WEIGHTS - AND TOO STRENUOUS EXERCISES 15 - - SPECIAL BENEFIT TO WOMEN FROM THE USE OF THESE EXERCISES 17 - - THE CONSTRUCTION AND CHARACTERISTICS OF THE COMBINED MASSAGE - EXERCISES 19 - - COMMENTARIES AS TO THEIR USE 24 - - THE PRESSURE OF THE HANDS 24 - - THE DEGREE OF EXERTION 26 - - THE BEST TIME FOR THE EXERCISES 27 - - SPECIAL REMARKS 28 - - GENERAL AND DETAILED DESCRIPTION OF THE COMBINED MASSAGE EXERCISES - WITH THEIR ANALYSES AND EFFECTS 30 - - Exercise No. 1 30 - - Exercise No. 2 33 - - Exercise No. 3 36 - - Exercise No. 3 A 39 - - Exercise No. 4 41 - - Exercise No. 5 43 - - Exercise No. 6 48 - - Exercise No. 7 50 - - Exercise No. 8 54 - - Exercise No. 9 56 - - Exercise No. 9 A 57 - - Exercise No. 10 59 - - Exercise No. 11 62 - - Exercise No. 12 64 - - Exercise No. 13 66 - - Exercise No. 14 69 - - Exercise No. 14 A 70 - - PROPER BREATHING 72 - - SPECIAL AND GENERAL DEEP BREATHING EXERCISES 74 - - SYNOPTIC REVIEW OF THE COMBINED MASSAGE EXERCISES 78 - - HOW THE NUMBER OF EXERCISES FOR ONE PERFORMANCE CAN BEST BE - DECREASED 85 - - ANOTHER SYSTEM: - - Practicing the Movements of the Body Without the Massage 86 - - SUPPLEMENT - - HOW THE EXERCISES MAY BE UTILIZED IN SOME DISEASED AND DISORDERED - CONDITIONS OF THE BODY 87 - - Anaemia 88 - - Headache 88 - - Disorders of the Digestive System 88 - - Disorders of the Liver 90 - - Diabetes 90 - - Affections of the Lungs 90 - - Disordered Conditions of the Heart 91 - - Insomnia 91 - - Muscular Disorders 91 - - Nervous Diseases 92 - - Obesity 92 - - Curvature of the Spine 92 - - - - -ATHLETIC INSTRUCTORS - - -The tendency of most instructors or athletes, when presenting exercises, -is to lay stress upon the production of large muscles, capable of certain -performances. Some even go so far as to relate specific feats, which they -are able to accomplish by reason of their great muscular power, which, it -may be observed, is not necessarily indicative of good health. Oftentimes -they have obtained this muscular strength by other exercises than the -ones described in their books, or they have been accustomed to hard work -from early youth, or are naturally strong. But the impression is conveyed -that any individual can acquire the same muscular strength by practicing -their exercises. - -It is interesting to note that Sandow in his “Magazine for Physical -Culture,” criticizes the abdominal muscles of a Danish instructor in -athletics by the name of Muller, as almost abnormally developed, and -Muller in turn retorts that Sandow’s arms and legs are too thick for -their length, and his figure is too clumsy. That Mr. Muller has a better -figure than Mr. Sandow is true, as is likewise the fact that the latter -has given too much attention to heavy-weight lifting. Sandow is not as -tall as Muller, however, and quite naturally if a man of small stature -has the same muscular development as a taller man, it is conclusive that -the figure of the smaller must appear more clumsy. - -It does not follow that two persons practicing the same exercises will -develop similar figures, although some men and women, who teach or -publish courses in physical culture, often give their pupils or readers -this impression. - -However, any good exercises will improve the figure. What is significant -is the fact that Sandow and Muller are arguing so much about a matter of -no vital importance. Both might be sound and healthy, even if what they -say about each other is true. - -In a book of exercises published by Mr. Muller, mention is made of some -rubbing or skin exercises, as they are called. These are practically -only skin deep, as far as the rubbing is concerned. Mr. Muller correctly -admits this in an explanation that the rubbing provides for a kneading -of the entire surface of the skin. The English translator of the book -likewise explains, in his Introduction, that the rubbing exercises are an -endeavor to restore to its due position, the proper care of the skin. - -There is a great difference between scientific massage movements and -rubbing, although this may not be evident to the layman. While scientific -massage movements also benefit the skin, their influence upon the deeper -lying vessels, organs, nerves and muscles is of far greater importance. - - - - -RESULTANT BAD EFFECTS FROM THE USE OF HEAVY APPARATUS, WEIGHTS AND TOO -STRENUOUS EXERCISES - - -Something similar to what happened to the frog that wanted to be as large -as the ox occurs in many a young man, who begins to exercise with heavy -apparatus and weights in order to develop his muscles. Usually in the -first or second month there will be a marked increase of development of -the muscles and believing that this relative development will continue, -he becomes over-enthusiastic and works so vigorously that he suffers -from his mistake. Then, if the exercises are suddenly stopped and not -gradually decreased, and if the poisonous substances and fatigue matter -accumulated in the muscles are not removed by massage, the result will -be muscles that are too hard and too stiff, with the accompanying ill -effects. Such exercises also place too great a strain upon the nerves, -heart and other organs of the body. The energy it demands ought to be put -to a better purpose; as Jules Claretie of the Theatre Français in Paris -aptly said, when discussing some rough sport, “Think though about other -things.” - -Most apparatus used for exercise acts too artificially. - -Because a person possesses great muscular strength, it does not -necessarily follow that his organs and nerves have a proportionate -strength and vitality. Many noteworthy examples of this fallacy may be -cited. Thus, for instance, Ellegaard, known as one of the best cycle -riders in the world, some fifteen years ago, was rejected as a soldier. -John L. Sullivan, the boxer, died of a weak heart. Les Darcy, the boxer -from Australia, who was to have fought Jess Willard, succumbed to -pneumonia within a few days after his illness, and many other athletic -exponents have impaired their health or gone to too early a grave, the -victims of professional ambition. - -One should be by no means adverse to well developed and strong muscles, -so long as the elasticity and rhythm of the movements of the body are -unimpaired, but if the nerves and organs have been overtaxed in the -development of the muscles, the result is a weaker instead of a stronger -individual. - -Experiments have shown that while the man with big and hard biceps -muscles may be able to lift a heavier weight than the man with more -supple and elastic muscles, the latter would lift a smaller weight a -greater number of times. Both would improve their performance after five -minutes of massage had been applied to the arms. - -When practicing the combined massage exercises set forth in this book, -the muscles become massaged during each exercise. - -The strongest athlete may exert the same strength that he employs in -heavy-weight lifting, or apparatus work, when applying these massage -movements to the body, without any of the possible ill effects resulting -from heavy gymnastic work. The use of such strength in the combined -massage exercises will thus result in benefit for the body in the form -of massage, and this will greatly assist in re-establishing the vitality -that might have been lost by excessive strenuous exercises. - -It should not be construed that these arguments are intended as advice -to refrain from outdoor exercises and sports. Anyone and everyone should -practice and participate in any sports suitable to their temperament, -time and purse, but care should be taken not to overtax the strength or -vitality. - - - - -SPECIAL BENEFIT TO WOMEN FROM THE USE OF THESE EXERCISES - - -The combined massage exercises are extremely beneficial to women and -girls of all ages. - -Women suffer more from constipation than men. This may be due to the use -of corsets, which at times prevent the respiratory muscles from being put -into full play, or hinder the blood from circulating freely and often -cause flabbiness or even atrophy to the abdominal and pectoral muscles. -It is therefore often the original and chief cause of disorders in the -digestive and abdominal organs. - -It is especially important that women, looking forward to motherhood, -should possess strong and healthy abdominal organs and muscles. These -will cause a quick and natural delivery of the child; and children born -under such conditions are not likely to suffer deforming injuries, as for -instance, the tearing of a nerve leading to an arm (brachial paralysis), -etc., which often occurs when artificial means have to be used at their -birth. - -Pregnancy is, however, not feared so much either for the inconvenience of -carrying the infant or its delivery, but chiefly because of the current -idea that a woman may lose her girlish appearance or not feel as young as -before; this has often happened to many. If from early youth a woman has -exercised and trained her abdominal muscles, the state of pregnancy will -be less disagreeable. She would also look forward to this state with more -hope and delight, if she could be made to realize that by care, massage -and exercises of the abdominal muscles, after having recovered from her -accouchement, she could regain her former figure and appearance. - -The combined massage exercises, Nos. 10, 3, 7 and 5 are most beneficial -for the abdominal organs and muscles. The massage movements in Nos. 10 -and 3 are especially beneficial, for pelvic exudations; they cause a -quicker and more complete removal of same. - -If girls of thirteen years of age or younger would begin to practice the -combined massage exercises and the breathing exercises for fifteen or -twenty minutes each day, irregularities in periodical exudations could be -prevented in most cases; the chest would be firmer and it would do much -to allow the change into womanhood to proceed without any injury to the -nerves or general health. - - - - -THE CONSTRUCTION AND CHARACTERISTICS OF THE COMBINED MASSAGE EXERCISES - - -The chief characteristics of the exercises presented in this book is that -scientific or medical massage movements (not mere rubbing) have been -combined with the essentials of preliminary gymnastic exercises, such -as for instance, bending, stretching and circulating movements of the -arms, the bending of the body (trunk) backward, forward and to the side, -turning and rolling it to the right or left, and bending and stretching -the legs. - -By this combined application of the massage movements with the movements -of the body, there is also obtained the benefit of the essential -characteristics of the Indian Yogis system or concentration exercises, -so-called after the old Hindus,—the Yogi. For example, one of their -exercises consisted of placing the backs of the hands on the back, and by -concentrating the mind on the muscles of the arms a stationary pressure -was exerted on that part of the body. Another consisted of clutching the -hands firmly (with arms at sides) and rising up on toes, at the same time -concentrating the mind on the muscles of the arms and legs. The Yogis -also practiced other exercises, in which the hands exerted a stationary -pressure on other parts of the body and against a wall. - -The few more or less fantastic systems of exercise presented during -the last fifty years, which consist mainly in producing an imaginary -resistance to the muscles by will power only, originate from the Indian -Yogis. - -In the exercises presented in this book a natural, better and more -agreeable resistance to the muscles of the legs, arms and trunk is -secured by stroking and pressing with the hands on the body and limbs. -=Here the pressing is not stationary=, as in the Indian and similar -exercises, but it is done while the hands are stroking. =This stroking -and pressing= is done in such a manner that it is identical with -scientific massage movements, some of which have been used by specialists -prominent in Europe and America. To the exercises are also added those -which in the author’s experience at hospitals in New York, have been -found to be productive of the best results. The only difference is that -they are here joined to the movements of the body and are performed by -the individual. - -These massage movements have a far greater beneficial -effect—therapeutically as well as physiologically—than the body movements -themselves, to which they are combined. A brief explanation of their -effects may here be interpolated. - - 1. They bring about increasing activity in the glands and - vessels of the skin and muscles. Waste and poisonous substances - are carried away by the lymph and blood supply and disposed of - through the skin, lungs and kidneys more readily than otherwise. - - 2. Flabby and atrophied muscles are nourished and restored, - while hard and contracted muscles are made more soft and - supple; and fatigue matter removed from them. - - 3. They stimulate and nourish the nerves and through them the - tissues and organs of the body. - - 4. They cause increased combustion in the tissues, more - carbonic acid gas is eliminated and more oxygen absorbed, - thereby stimulating and increasing respiration through the - lungs and skin pores. - - 5. The massage movements will likewise stimulate and cause - increased activity in the digestive organs. The flow of - the digestive juices from the liver and pancreas, which - are essential for proper digestion and absorption of food, - is increased. They assist in preventing engorgement of the - liver and are very beneficial to that organ. The stomach and - intestines are influenced directly by the mechanical action of - the massage movements and indirectly through nourishment of the - nerve centres controlling them. - - 6. The direct action of the kidneys and bladder is also - stimulated, so that waste and poisonous substances are - eliminated more quickly. - - 7. The heart is influenced not only by massaging around and - over its region, thus stimulating the muscles and nerves - surrounding it, but also through the influence of the massage - movements on the circulation of the blood. The strength of the - heart-beat is thus increased and the number decreased. - - 8. Weak eyes have been benefited by the effect of massage on - the nervous system. - -Summarizing, it may be seen that: (1) In the massage exercises the -essentials of preliminary gymnasium exercises are included with their -resultant benefit. (2) The therapeutic and physiologic beneficial effect -of scientific massage movements are obtained. (3) The benefit of the -essential characteristics of the concentration system originated by the -Hindus is secured and in a much more effective facile and agreeable -manner. (4) In addition, there accrue the other general advantages which -the massage exercises possess. A few of these may be noted: - - a. The maximum of effect with the minimum of effort. - - b. The stretching, pressing, stimulating and nourishing of the - nerves in a natural way. - - c. The avoidance of mental fatigue. The longer the exercises - are practiced the more they are liked, because of their - agreeable nature and immediate effect. - - d. Inasmuch as they are regulated by the pressure of the hands, - they may be adapted to any required degree and thus are equally - beneficial to all, from the most developed athlete down to the - little child old enough to understand their execution. - - e. The exercises may also be used in different disordered and - diseased conditions of the body, of a mild character, in which - massage is helpful. A person with injured legs and even one - with no legs at all will be able to practice some of them in a - sitting or lying posture; namely, massage exercises Nos. 1, 2, - 10 and 12, and without the movements of the body also Nos. 8, - 11 and 14. - - f. Because they improve the circulation of blood and lymph, - enrich the blood, burn away fatty tissues, build up muscles, - and have the most beneficial influence on the nerves and - glands; they will improve the appearance and the figure of both - stout and thin. - - g. They will preserve youth and retard old age. - - - - -COMMENTARIES AS TO THEIR USE - - -The massage exercises are chiefly intended to serve as a daily course for -men, women and children, in order to preserve and improve their health, -vitality, energy and figure. - -The best method to adopt is to practice all the combined massage -exercises in their order together with a special or general deep -breathing exercise at the intervals as explained in Chapter “Synoptic -Review,” page 78. In this way the massage movements and the movements -of the body are applied in the best proportion. Whether the massage -exercises are done five, ten or fifteen times each, or more, the time -allotted for the deep breathing at the intervals indicated should not -exceed fifteen seconds. - -Practicing all the exercises from five to fifteen times each in the -manner noted will require from twelve to twenty-five minutes (i.e., one -performance), which will be most suitable to all who are using them as a -daily course. Old and stout persons will probably require a little more -time for one performance than is necessary for those who are younger, -thinner or more athletic. There is, however, nothing to prevent anyone -from increasing the time to half an hour or even longer if desired; or, -the performance may be made to last as long as the performer might have -been accustomed to exercise in a gymnasium. The average time required for -doing each massage exercise five times will be found in the descriptions. - - -THE PRESSURE OF THE HANDS - -The massage exercises not only may be regulated and made more or less -vigorous by increasing or decreasing their number and speed, but also by -increasing or decreasing the pressure of the hands while stroking the -body. They can thus be practiced fifteen times each with a light pressure -and not tire as much as if they are practiced five times each with a -stronger pressure. - - =A light pressure= is accomplished when practically only the - weight of the hands is put into play. - - =The strongest pressure= is exerted when the fingers and hands - are used as forcefully as possible. - - =A moderate pressure= is one which is midway between no real - pressure and the most forceful. - - =A strong pressure= is then somewhat more forcible than the - moderate. - -A powerful pressure with the hands will of course give a more effective -massage and make the movements of the body and limbs more vigorous, -thus influencing the entire body to a greater degree than will a light -pressure. However, this does not mean that it is necessary or most -practical to utilize the strongest pressure possible, although even that -may be done without causing harm, since the massaging of the muscles will -automatically prevent any stiffness or ill effects. - -It must be remembered that by the strongest pressure is meant the -strongest that one is able to exert upon oneself. Let us take, for -example, two persons of widely different physical strength, such as a -powerful wrestler and a little girl of about ten years of age. If the -wrestler uses the strongest pressure possible for him to exert, that -pressure would not be harmful to him (provided, of course, that he has -had no recent injuries), since his body is proportionately strong. The -little girl, however, cannot endure the pressure that the wrestler is -able to exert on his body, but she will not be able to press so forcibly. -She will, however, be able to endure the strongest pressure that she can -exert, because its strength will be in proportion to the strength of her -body. - -If it is a question as to whether each exercise should be practiced a -lesser number of times with the strongest pressure or a greater number of -times with a moderate or strong pressure, the latter method is not only -advisable but preferable. - -Therefore, in most instances a moderate or strong pressure should be used -when the same pressure is exerted throughout one performance. - -=Using different degrees of pressure= for one exercise is not only quite -practical, but also as effective as using the same pressure for one -performance. For instance, if an exercise is practiced five times, the -first time a light pressure may be exerted, the second time a moderate, -the third time a strong, the fourth also a strong and the fifth a -moderate pressure. - -If an exercise is done ten times the different degrees of pressure -can, of course, be accomplished with more variation. In other words, a -changing pressure may be utilized by gradually increasing it each time, -until the exercise has been executed five or six times, then gradually -decreasing for each of the remaining four or five times. If the exercise -is practiced fifteen times, increase the pressure until the seventh or -eighth time, decreasing it for each of the remaining times, and so forth. - - -THE DEGREE OF EXERTION - -Whether the massage exercises are practiced a lesser number of times with -a strong pressure or a greater number of times with a light pressure -and whether they are executed quickly or slowly; each exercise may be -practiced until the desired fatigue is induced. - -A boxer, wrestler or any other athlete in training may wish to practice -the exercises in such a manner and to such an extent that complete -fatigue results. The same may be true in the case of stout people who -wish to reduce, when the heart and other vital organs are not essentially -weakened. - -Men, women and children who use the exercises daily for improving and -preserving their health will undoubtedly follow a moderate course and -do each exercise only until slightly fatigued. However, more strenuous -performances may be executed, but care should be taken to avoid all -extremes. - -If any exercise provokes fatigue, the fifteen seconds deep breathing -between that and the next will probably serve to eradicate this. If -not, the pause between the massage exercise and the breathing may be -prolonged. However, the fatigue feeling resulting from a vigorous or -prolonged massage exercise will not last as long as that which results -from other exercises with similar exertion. This is due to the influence -of the massage movements. - - -THE BEST TIME FOR THE EXERCISES - -While it is well to do exercises in the morning, the majority do not feel -inclined to exert themselves vigorously immediately upon arising. Neither -is it scientifically correct, since the body has been inactive and in a -prone position for several hours. The following procedure is advisable: - -Upon arising, practice the general and special breathing exercises -without strain, about two times each. This will benefit the heart action -and the circulation. Subsequently, or after the bath, practice all the -massage exercises from five to ten times each. If there is no time for -all, practice exercises No. 7 or 5, or both. - -Get the habit of proper breathing from early morning. - -If a bath is taken every morning, a warm shower gradually getting cooler -is preferable. - -The afternoon or evening, about half an hour before dinner, is also a -desirable time for exercising, since the flow of the gastric juices will -be stimulated and cause the entire digestive system to be in its best -condition for the reception of food. It is best not to do any violent -exercising within at least three-quarters of an hour after a substantial -meal has been taken. - -If the massage exercises are practiced for about ten minutes without too -much exertion, just before going to bed, it will prove beneficial to -sleep. - -Before and after a bath in the ocean is also an opportune time for doing -the exercises. - -It is not intended to convey the impression that all the combined massage -exercises must necessarily be performed three times every day, although -this might be very good under proper circumstances. They should be done, -however, at least once a day, although adherence to this rule may not -be feasible at all times. For instance, on a very hot day, with a high -degree of humidity, when continual perspiration is induced, it may seem -desirable to omit them. However, if only one or two massage exercises are -done in the morning it is advisable that all of them, with the breathing -exercise, at the intervals, be practiced at least five times each later -in the day. Ten times each would be better. - -In addition, the special and general deep breathing exercises should be -practiced separately for about five minutes once or twice daily. - - -SPECIAL REMARKS - -Each exercise should be done in one uniform rhythmical movement. - -The room should be aired, the window open, if this is possible without -incurring draught or without too great a drop in the temperature. - -One is not likely to take cold when exercising but it is well to dress -quickly upon completion of the movements. Of course in the winter the -room may be warmed. - -If the skin is moist, a bath should be taken or the body wiped with a -wet, cool towel and thoroughly dried before the exercises are commenced. -If the body and the palms of the hands become moist while exercising, -some talcum powder should be sprinkled on the skin. - - -THE ILLUSTRATIONS - -To those, who have read the preceding chapters, it will hardly be -necessary to point out, that the exercises demonstrated by a woman are -not intended for women only but also for men and children; and likewise -the exercises demonstrated by a man—the author—are equally beneficial for -women and children. - - - - -GENERAL AND DETAILED DESCRIPTION OF THE COMBINED MASSAGE EXERCISES WITH -THEIR ANALYSIS AND EFFECTS - -(_See also Synoptic Review_) - - -Exercise No. 1 - -Massaging with both hands simultaneously from the forehead or each temple -up over the top and side of the head and continuing down the back of the -head, neck and cervical vertebrae, and thence around both sides of the -neck and down each side of the throat; at the same time bending the head -forward and backward. - - -_Detailed Description_ - - _Position._—Standing or sitting erect in a chair or bed. - -[Illustration: EXERCISE NO. 1. - -Fig. 1 A. Fig. 1 B. - -Fig. 1 C. Fig. 1 D. - -Fig. 1 E.] - -With the four fingers together and the thumbs close, place the inner -side of the fingers in the middle of the forehead, so that the hands are -nearly parallel to each other (Fig. 1 A). Stroke from there with the -fingers and palms of both hands simultaneously up over the head; at the -same time bending the head forward (Fig. 1 B). Continue down the back -of the head and neck as far as possible, pressing with the fingers on -each side of the cervical vertebrae (Fig. 1 C). From here continue the -stroking with the palms of the hands and the fingers around each side -of the neck toward the throat; at the same time bending the head slowly -backward (Fig. 1 D). When the fingers reach the throat they stroke -downward on each side of it (Fig. 1 E). - - _Doing this exercise five times will take about half a minute._ - -NOTE I. While the fingers are stroking the neck on each side of the -cervical vertebrae, the elbows should be elevated as high as possible. - -NOTE II. Inhale while the hands are moving over the head and down the -back of the neck. Exhale while the hands and fingers are moving around -the neck and over the throat. - -NOTE III. Women with long and abundant hair, which in hanging loose might -interfere with the movements of the hands and fingers, can braid it at -the back of the head (pigtail fashion) and the fingers can stroke around -each side of it. Or the loosened hair may be parted in the middle, thus -leaving the back of the neck comparatively free. - - -_Analysis and Effects of the Combined Massage Exercise No. 1_ - - _The influence of the massage movements on the muscles, nerves, - tissues and circulation as well as on the internal organs - has already been described to some extent in the Chapter, - “Construction and Characteristics of the Combined Massage - Exercises.” Therefore, the analysis and effects of this and the - other exercises will only attempt to explain how each exercise - is combined, and what nerves, muscles and organs are influenced - by it._ - -This exercise is combined in such a way, that there is obtained the -movements of the arms and the bending of the head forward and backward, -together with the massage of the temples, the forehead, the scalp, the -cervical vertebrae, the neck and the throat. - -The movements of the head, arms and hands in applying the massage -movements, exercise the muscles and nerves of the hands, arms, shoulders, -the upper back, the sides and the chest. They also stretch the muscles -and nerves of the latter two. - -The massage influences the muscles, vessels, nerves and tissues of the -temples, scalp, neck, throat and likewise the glands in the neck. - -This exercise acts as a preventive to, and is beneficial for headache, -facial neuralgia, falling hair and a disordered circulation to the head. -It will reduce fat shoulders and necks and will build up thin ones. - -It is also beneficial for singers and public speakers. - - -THE COMBINED MASSAGE EXERCISE No. 2 - -Massaging each arm and side alternately from the wrist along the upper -aspect of the arm up over shoulder to the base of the neck, then from -the wrist again along the under side of the arm over armpit and part of -shoulder blade down the same side of body and across the lower chest to -the opposite side; at the same time exercising the arms and shoulders. - - -_Detailed Description_ - - _Position._—Standing or sitting erect in a bed or chair. - -[Illustration: EXERCISE NO. 2. - -Fig. 2 A. Fig. 2 B. - -Fig. 2 C. Fig. 2 D. - -Fig. 2 E. Fig. 2 F.] - -Stretch the left arm to the front, holding it at such an angle that the -tip of the fingers are at the same height or slightly higher than the -top of the head, the fingers held straight and together, with the thumbs -close. Place the right hand, with the fingers and thumb close, over the -upper side of the left arm at or on the wrist in such a way that the hand -and fingers are bent transversely over the arm, and so that the palm of -the hand and fingers are pressing equally on top and both sides of same -(Fig. 2 A). - -Stroke thus from there along the upper side of the outstretched arm, -continuing over shoulder to the base of the neck (Fig. 2 B). Then let the -hand slip loosely backward the same way over the arm to the wrist. Now -clutch the out-stretched arm underneath at the wrist in such a way that -the thumb is on the inner side and the four fingers on the outer side of -the arm (Fig. 2 C). Stroke thus the out-stretched arm underneath from the -wrist up to the armpit, at the same time raising it slowly to a nearly -perpendicular position. Then continue downward underneath the shoulder -with the four fingers around as far as possible on the shoulder blade, -and the thumb in the armpit (Fig. 2 D). Continue downward the same side -of body, the fingers being kept as far over toward the back as possible -and the hand held transversely to the side of the body and bent in such a -way that it presses equally with the palm and the fingers. When the hand -has thus passed just below a line horizontal to the nipple of the left -breast (Fig. 2 E) let it move across the chest underneath the nipples to -the other side, in that way, thus not altering the position of the hand -itself (Fig. 2 F). - -During this massage of the left side and across the lower chest, the left -arm should still be held in its out-stretched position over the head. - -Upon completing the movement on the right side and changing to the left, -release the right hand from the chest and put out the right arm, holding -it in the same position as was the left, in the beginning. At the same -time let the left arm be brought down with its hand on the upper side of -the right wrist and begin to stroke the right arm and side in the same -manner as the left. In thus changing from one arm and side to the other, -practically no stop should be made. - - _Doing this exercise five times will take about half a minute. - If counting every time when commencing to stroke each arm, it - will be ten counts._ - -NOTE I. When the upper side of one of the arms has been massaged to the -base of the neck, it is not absolutely necessary to let the hand go back -over the arm, as described, in order to massage it underneath. The hand -can simply be taken away from the neck and the outstretched arm grasped -underneath the wrist without touching its upper side. However, it is best -performed in the way first described, but let the hands return, barely -touching the arm. - - -_Analysis and Effects of the Combined Massage Exercise No. 2_ - -This exercise is combined in such a way that there is obtained the -movements of the arms together with their massage and that of the -shoulders, the sides of the upper body, the outer sides of the upper -back, and the lower chest. - -The arms and shoulders are here exercised to a greater extent than in -exercise No. 1. Thus, for instance, if the left arm is being stroked -upward with the right hand, the muscles of the right hand are not only -exercised, but likewise those of the left arm and shoulder, the latter -are especially put into play because the left arm is resisting the -pressure of the right hand upon it. The left arm furthermore is massaged -at the same time. The reverse is of course the case when the right arm is -massaged. - -The movements of the arms and hands, in applying the massage movements, -exercise the muscles and nerves of the hands, the arms, the shoulders, -the upper back, the sides, and the lower chest. - -The massage influences the muscles, nerves, blood and lymph vessels -of the arms, the shoulders, the sides and the lower chest. It also -stimulates the action of the liver and strengthens that of the heart. - -This exercise is especially beneficial for stiffness in arms and -shoulders caused by playing baseball, golf, hockey or from other -over-exertion. It will reduce fat shoulders and arms and build up thin -ones. - - -THE COMBINED MASSAGE EXERCISE No. 3 - -Massaging each leg alternately with both hands simultaneously from ankle -upward over leg and hip, continuing from there with one hand above the -other and parallel to each other, directly across the abdomen, one hand -moving underneath the ribs, over the transverse colon and the stomach -and the other hand over the lower abdomen and pelvis; at the same time -lifting and stretching the legs and bending the trunk forward and -backward. - - -_Detailed Description_ - - _Position._—Standing erect with feet parallel and about four - inches apart. - -[Illustration: EXERCISE NO. 3. - -Fig. 3 A. Fig. 3 B. - -Fig. 3 C. Fig. 3 D. - -Fig. 3 E. Fig. 3 F.] - -Bend the trunk forward, at the same time raising the right leg about four -inches from the floor, so that it is slightly bent at the knee and hip -and pointed somewhat forward. The weight will then rest on the left leg, -the knee of which should be held as rigidly as possible. With the trunk -bent forward, clutch the right leg with both hands just above the ankle -in such a way, that the thumbs are in front on either side of the tibia -(shin-bone). The fingers of each hand, which are kept close together are -slanted downward and around the back of the leg from each side, so that -the third and fourth fingers of each hand meet and touch at the middle -line of the calf muscles. The palms of the hands are thus on each side of -the leg, the right hand being on the right or outer side and the left on -the inner or left side (Fig. 3 A). - -Stroke thus with both hands simultaneously from the ankle upward over -the lower right leg pressing the muscles with the thumbs and especially -with the inner side of the tips of the fingers on the middle of the calf -muscles. - -While continuing over the knee and in order to conform the hands to the -shape of the thigh, turn the thumbs more transversely over the upper side -of the thigh and do the same with the fingers underneath, so that as far -as possible the muscles of the thigh are influenced all around (Fig. 3 B). - -The hands thus reach the groin (Fig. 3 C). - -Here the right hand, the fingers pointed downward and thumb close, -continues upward over the side of the hip, until the back part of the -right palm is just above the crest of the ilium, or hip bone. Here it is -turned around so that the fingers are pointing straight toward the left, -or toward the middle line of the body. Simultaneously the left hand, at -the inner side of the groin, is also turned, but in such a way that the -fingers are pointed toward the right and with the back part of the palm -it presses and strokes a short distance over the appendix and the lower -right side of the abdomen. This is done at the same time as the right -hand is stroking upward over the hip and turned around as described (Fig. -3 D). When both hands are thus turned, the left will be underneath the -right, the fingers of each hand pointed in an opposite direction and the -hands parallel to each other. The right foot is placed on the floor, at -the time that the hands reach the groin or hip, and at the same time, -the upper body is returned to an upright position, the shoulders thrown -slightly backward without strain. The abdominal muscles should be neither -distended nor contracted, but kept in a natural position (Fig. 3 E). - -Without bending the body to sides, continue thus with both hands -simultaneously across the abdomen, the right hand with fingers first, -moves underneath the ribs, and pressure is exerted with the fingers and -palm over the abdominal viscera (the point of the liver, the transverse -colon, the region of the solar plexus, the duodenum, the pylorus, and the -stomach) and finishes over on the left side, with the fingers moving -between the crest of the ilium, or hip bone, and the lowest border of the -ribs. The left hand with the back of the palm preceding, at the same time -strokes across the lower abdomen just underneath the umbilicus or navel, -and over to the left side, where it is released simultaneously with the -right hand (Fig. 3 F). - -Now stroke over the left leg, hip and abdomen in a similar way, but of -course with this difference; that here the left hand strokes upward over -the outer side of the leg, over the left hip and across the stomach from -the left, above the right hand. The latter moves from the inner side of -the leg, across the lower abdomen below the left hand. In other words, -the left hand massages over the left leg and side and from the latter -across the abdomen in the same way as the right hand does on the right -side, and likewise the right hand massages over the left leg and side and -from the latter across the abdomen, in the same way as does the left hand -on the right side. - - _This exercise done five times will take about half a minute. - If counting each time when commencing to stroke each leg it - will be ten counts._ - -NOTE I. The raising of the trunk should be the force, which here pulls -the arms and hands over the leg. - -NOTE II. In bending to massage upward on each leg, the latter can also -be bent and raised as high as possible. In that case the leg is pushed -downward through the hands, while these are pressing on it, the muscles -of the thigh or hip thus being exercised and influenced more than if -the leg is raised or bent only a short distance. On the contrary, if -the leg is placed only slightly forward with but little flexion of the -knee, as explained in the detailed description, the upper body has to be -bent further downward in order that the hands reach the lower leg at the -ankle. In this way, the muscles of the abdomen and back are exercised and -influenced to a greater extent. - -If the exercise is done only five times it should be executed as -explained in the _Detailed Description_; if done ten times or more, both -ways may be used about an equal number of times each. - - -Exercise No. 3 A - - _Position._—Lying supine on the floor or bed. - -[Illustration: EXERCISE NO. 3A. - -Fig. 3A—A. - -Fig. 3A—B. - -Fig. 3A—C. - -Fig. 3A—D. - -Fig. 3A—E.] - -Here the movements are the same as in No. 3, except that they are done -from the position of lying flat on the back on a bed or mattress. Those -of the leg and trunk may be altered in a similar way to those of No. 3. -Thus the upper body can remain resting with the back on the bed, while -each leg is bent up and firmly held with the hands at the ankle. The leg -then pushes itself through them (Fig. 3 A—A and B). - -Or, the upper body can be raised and each leg kept nearly straight or -bent more or less, is then stroked while the trunk is being bent backward -and downward again on the bed (similar to a rowing exercise) (Fig. 3 A—C -and D). - -The leg and trunk should be back and resting flat on the bed while the -hands are stroking over the hips and abdomen, so that the latter is -neither distended nor contracted, but kept in a natural and relaxed -position (Fig. 3 A—E). - - -_Analysis and Effects of the Combined Massage Exercise No. 3 (3 A)_ - -This exercise is combined so that there is obtained practically the -same movements as in rowing, together with massage of the legs and the -abdomen. This is the case whether the movements are done from a standing -position or while lying or sitting. - -The movements of the legs, the trunk and the arms and hands, in applying -the massage movements, exercise the muscles and nerves of the hands, the -arms, the shoulders, the back and the sides of the body, the chest, the -abdomen and the legs. They also exercise the liver and other digestive -organs and have a beneficial influence on the heart. They stretch the -nerves in the spine in a natural way. - -The massage influences the muscles, nerves and vessels of the legs -and the abdomen, also the lower point of the liver, the pancreas, the -stomach, the intestines, the different abdominal nerve-plexuses, the -appendix and the organs of the pelvis. The heart is influenced indirectly -through the circulation of the blood. - -This exercise is beneficial for pain and weakness in the legs, caused by -diseased conditions of the nerves, as in sciatica, partial paralysis, -etc. (See Supplement, page 92.) It is especially beneficial for disorders -in the digestive system, as in chronic or habitual constipation, gas in -the stomach, etc. (See Supplement, page 88). It is beneficial to the -generative organs in women. It is especial beneficial for professional -dancers and runners and people whose profession causes great strain on -the legs. - -It should be remembered that in this and all the other exercises where -the abdominal organs are massaged, it is important not to let the hands -go over the ribs and the upper abdominal cavity at the same time. The -digestive organs cannot be properly reached and influenced in this way. -Especially is this the case if the hand strokes in a perpendicular -position, that is, with fingers pointing downward and not transversely. -Even if the hands were stroking over the abdomen, underneath the ribs in -a perpendicular position, this would not be sufficient for the reason -that as much pressure can not be exerted in this way as with the hands in -a transverse position. It would also cover too many organs at one time to -make a sufficient impression upon them. - - -THE COMBINED MASSAGE EXERCISE No. 4 - -Massaging each side alternately from the side of the knee upward over -the thigh, hip and side, then across the lower chest or underneath the -breasts, to the opposite side; and at the same time bending the upper -body from side to side. - - -_Detailed Description_ - - _Position._—Standing erect with shoulders thrown backward and - chest forward, but without strain, heels together and feet and - legs stationary. - -[Illustration: EXERCISE NO. 4. - -Fig. 4 A. Fig. 4 B. - -Fig. 4 C. Fig. 4 D. - -Fig. 4 E.] - -Without altering the position of the legs, bend the upper body to the -right as far as possible, so that the right hand is level with or just -above the outer side of the right knee. Place this hand, with fingers and -thumb close, transversely over the side of the thigh just above the knee -so that the fingers are pointing inward, toward the left (Fig. 4 A). - -Stroke thus with the right hand from there upward over the side of the -right thigh, hip and trunk until the thumb is horizontal with the nipple -of the right breast, the fingers of the hand should thus be pointing -straight toward the left side. In thus stroking upward on the right side -the trunk should be bent directly to the left (Fig. 4 B and C). - -Then without altering the position of the body or the hand, continue -stroking with the latter, fingers first, across the lower chest over the -region of the liver under the right nipple of the breast, toward the -left side (Fig. 4 D), where the hand moves underneath the nipple of the -breast, over the lower region of the heart and is released on that side -(Fig. 4 E). - -Now alternate to the left side. The upper body is still bent to the left, -and the left hand is placed on the side of the left thigh, just above the -knee (Fig. 4 E). Now massage the left thigh, hip and side and from there -across the chest with the left hand, in the same way as the right side -was massaged with the right hand. When the hand is moving upward over the -left thigh, hip and side, the body is of course bent to the right. After -the left side has been massaged, repeat the movements on the right and so -forth, alternately. - - _This exercise done five times will take about fifteen seconds. - If counting every time when commencing to stroke from each side - of hip, it will be ten counts._ - - -_Analysis and Effects of the Combined Massage Exercise No. 4_ - -This exercise is combined in such a manner that there is obtained the -movements of the arms and the bending of the body sideways, together with -massage of the outer side of the thighs, the hips, the sides of the body -and the lower chest. - -The movements of the body and arms and hands in applying the massage -movements, exercise the muscles and nerves of the arms, the shoulders, -the back, the sides, the lower chest and breasts and the abdomen. They -also slightly influence the liver, the stomach, the intestines and -kidneys. - -The massage influences the muscles, nerves and vessels of the outer side -of the thighs, the hips, the lower sides of the trunk and the lower -chest, as well as the liver and the heart. - - -THE COMBINED MASSAGE EXERCISE No. 5 - -Massaging the right leg with the right hand and the left leg with the -left hand simultaneously from behind the ankles upward over the backs -and sides of the lower legs, backs and sides of the thighs, continuing a -short distance upward over the hips and from there, still with both hands -at the same time, across the abdomen and lower chest to the opposite -sides, the right hand passing from the right side underneath the ribs -over to the left side, and the left hand passing from the left side -underneath the nipples or breasts over to the right side. From there, -continue stroking with both hands simultaneously inward and upward over -the opposite nipples or breasts and the upper chest where the hands -pass each other and stroke outward to their respective sides under the -armpits; the right hand thus stroking from the left side inward and -upward over the left nipple or breast and the left hand from the right -side inward and upward over the right nipple or breast. Release the hands -at the armpits and stroke down each side of the lower back and buttocks -with the backs of the hands. At the same time, bending the upper body -forward and backward. - - -_Detailed Description_ - - _Position._—Standing erect with heels about eight inches apart - and feet nearly parallel. - -[Illustration: EXERCISE NO. 5. - -Fig. 5 A. Fig. 5 B. - -Fig. 5 C. Fig. 5 D. - -Fig. 5 E. Fig. 5 F. - -Fig. 5 G. Fig. 5 H. - -Fig. 5 I. Fig. 5 J. - -Fig. 5 K. Fig. 5 L.] - -Without bending the legs, bend the upper body forward as far as possible, -and clutch the lower right leg with the right hand and the lower left leg -with the left hand from behind and just above the ankles in such a way -that the palm of each hand is on the back of each leg, the four fingers -placed around the inner sides and thumbs around the outer sides, thus -making an equal pressure with fingers and palms of hands around each leg -(Fig. 5 A). - -Now, stroke upward over the calf muscles and thighs, the palms of the -hands here stroking the outer sides of the latter, the four fingers -underneath and the thumb on top, at the same time raising the trunk to an -upright position (Fig. 5 B and C). - -While the hands continue upward over the sides of hips, turn them around -so that the fingers point inward (Fig. 5 D). Continue thus with the right -hand on the right side until it is just above the crest of the ilium, or -hip bone. The left hand, at the same time moves a little higher upward -on the left side until its thumb is nearly horizontal with the nipple of -the left breast. The trunk is now in an upright position, the shoulders -thrown well back (Fig. 5 E). - -With the fingers of both hands thus pointing toward the middle of the -body, continue stroking with both hands simultaneously from each side -across the front of the body, to the opposite sides, the left hand above -the right, passing each other at the middle line. Bend the trunk slightly -forward at the same time (Fig. 5 F). In other words, the right hand -strokes from the right side underneath the ribs directly over to the left -side, above the crest of the left ilium, or hip bone, and around as far -as possible on that side. The left hand strokes at the same time from -the left side across the lower chest, underneath the nipples over to and -around as far as possible on the right side. The left forearm is thus -crossed over the right (Fig. 5 G). - -Then continue stroking with both hands simultaneously from each side -inward and upward over each breast and upper chest. The right hand thus -moving from the left side strokes inward and upward over the left breast -and across the upper chest to the right side and ceases underneath the -right armpit. The left hand moving from the right side, strokes inward -and upward over the right breast and across the upper chest to the left -side and ceases under the left armpit. At the same time, the trunk which -has been bent slightly forward, while the hands were stroking across the -lower chest and abdomen, is raised and bent slightly backward. In thus -stroking inward and upward over the chest, the hands and fingers are held -in the same way as when they were on the sides of the body. When moving -over the breasts the left forearm is of course crossed over the right -(Fig. 5 H), but when reaching the middle of the chest the hands cross, -the left hand being directly above the right (Fig. 5 I), and from there -they continue stroking transversely over the chest to their respective -sides under the armpit (Fig. 5 J). - -The hands are now released and brought as far up on the back as possible. -The backs of the clenched hands are placed on each side of the back, in -such a way, that the knuckles at the base of the finger of each hand are -close to and opposite each other on each side of the spinal column (Fig. -5 K). Stroke thus from there with the backs of both hands simultaneously -downward on each side of the lower back and buttocks, the knuckles -following the spine on each side of same (Fig. 5 L). - - _This exercise done five times will take about half a minute._ - -NOTE I. If unable to place the hands behind the ankles without bending -the knees, the latter may be bent slightly or the leg stroked at a -distance from the ankle possible to reach without bending the knees. - -NOTE II. When the hands are stroking and pressing over the legs, let the -raising movement of the trunk pull the out-stretched arms up as far as -the motion permits. - - -_Combined with Deep Breathing_ - -If done very slowly, deep breathing may be practiced with this exercise -in the following way: Inhale the air through the nose, while stroking -upward over the legs and hips and raising the upper body. - -Exhale this air through the mouth while stroking and pressing across the -body from sides, and while the upper body is being bent slightly forward. - -Inhale again through the nose, while stroking inward and upward over the -chest, and while the upper body is being again bent upward and slightly -backward. - -Retain this air in the lungs while the hands are moving down the spine, -back and buttocks. - -Exhale this air through the mouth, while the body is being bent downward, -in order to repeat the exercise. - -If special or general deep breathing exercises are practiced between -each massage exercise, natural breathing during this exercise will be -sufficient. In the event that the reader has little available time and -may wish to practice some deep breathing and exercises for a few minutes, -this combination will be found admirable. - - -_Analysis and Effects of the Combined Massage Exercise No. 5_ - -This exercise is so combined that there is obtained the movements of the -arms and the bending of the trunk forward and backward together with -massage of the back and sides of the legs, the hips, the sides of the -upper body, the chest and breasts, the abdomen and lower back, and the -buttocks. - -The movements of the trunk, arms and hands, in applying the massage -movements, exercise the muscles and nerves of the arms, the shoulders and -the entire upper body, including the abdomen. The organs of the latter -are influenced in the same way. The muscles of the legs are here not -exercised to the same extent as in exercise No. 3, but if the legs are -kept straight in bending the trunk forward the great sciatic and other -nerves of the leg are stretched in a natural way. The spinal cord is -also stretched. - -The massage influences the legs, but not to such an extent as in exercise -No. 3, first, because each is here only massaged with one hand and -secondly, because the muscles are kept more rigid by the bending of -the body, for the reason that the weight of the body is upon them. It -influences the muscles, nerves and vessels of the abdomen, the hips, the -sides, the chest and breasts, the lower and upper back and especially the -spine and the buttocks. It also influences the heart, the liver both from -in front and behind, and the kidneys. It influences the digestive organs -directly from in front and indirectly through the nerves in the back. - -To call attention to the difference between scientific massage movements -and rubbing, it may be pointed out that there are five principal massage -movements combined with the movements of the body in this exercise, -namely: - -1. The stroking and pressing upward over the back of the legs. - -2. The manner in which the right hand strokes and presses directly across -the abdomen from the right. - -3. The stroking and pressing with the left hand from the left side over -the region of the heart to the opposite side. - -4. The stroking and pressing with the hands from each opposite side of -the lower chest, over the region of the heart and liver inward and upward -across the chest. - -5. The manner in which the backs of the clutched hands are stroking and -pressing downward on each side of the lower back and the spine. - -If the hands would stroke over the front of the lower legs and continue -straight up over the abdomen and then downward on the backs of the legs -instead of upwards; neither the nerves, muscles and vessels of the legs -nor the internal organs would be influenced in the proper way. Such -rubbing would be of little value. - - -THE COMBINED MASSAGE EXERCISE No. 6 - -Massaging with both hands simultaneously downward on each side of back -and buttocks; at the same time turning the trunk to the right and left. - - -_Detailed Description_ - - _Position._—Standing erect with chest thrown forward and - shoulders back, but without strain, heels about five inches - apart and with the feet either pointed slightly outward to each - side or parallel to each other, arms hanging loosely at side. - -[Illustration: EXERCISE NO. 6. - -Fig. 6 A. Fig. 6 B. - -Fig. 6 C. Fig. 6 D.] - -Without altering the position of legs and feet, turn the trunk around to -the right so that if possible the chest and shoulders are facing squarely -to that side. The trunk will thus have made a quarter of a turn to the -right. While the body is in that position, clench the hands and move -them quickly around and as far up as possible on each side of the back, -the back of the hands turned toward the body, the knuckles of each hand -opposite each other on each side of the spinal column (Fig. 6 A). - -Stroke thus with the backs of both hands simultaneously downward over -each side of the lower back and buttocks, where the hands are released -(Fig. 6 B). - -Now, without altering the position of the legs or feet, turn the trunk -over to the left side, as far as possible, so that the chest and -shoulders are facing squarely to the left. Thus this time a half turn is -made. While in this position, stroke downward on the back in the same way -as when the body was turned toward the other side (Fig. 6 C and D). - -Alternate by turning to the right, that is, half a turn from the last -posture, etc. - - _This exercise done five times will take about ten seconds. If - counting every time the trunk is turned to the side, it will be - ten counts._ - - -_Analysis and Effects of the Combined Massage Exercise No. 6_ - -This exercise is combined in such a way that there is obtained the -movements of the arms and the turning of the upper body to each side, -together with massage of the lower back and buttocks. - -The movements of the body and the arms and hands in applying the massage -movements exercise the muscles and nerves of the arms, the shoulders, -the upper chest, the upper and lower back, the hips and the sides of the -body. They also influence the kidneys. - -The massage influences the muscles, nerves and vessels of the lower back -and buttocks, and also the kidneys, bladder and liver and, through the -back, the nerves leading to the abdominal organs. - - -THE COMBINED MASSAGE EXERCISE No. 7 - -With the exception of the vibratory-pushing-movements of the tissues over -the region of the heart and liver and a new arm movement, this exercise -is a combination of some of the most important movements of other -exercises in this volume, which are here executed in a different order. -This is done, first, to get one of the most important and concentrated -exercises in the middle of the course, and secondly, so that it can be -used when there is time for only one or two exercises, thus serving the -benefit of as many of the most important movements as possible, in the -shortest time. - - -_Detailed Description_ - - _Position._—Standing erect. - -[Illustration: EXERCISE NO. 7. - -Fig. 7 A. Fig. 7 B. Fig. 7 C. Fig. 7 D. - -Fig. 7 E. Fig. 7 F. Fig. 7 G. Fig. 7 H. - -Fig. 7 I. Fig. 7 J. - -Fig. 7 K. Fig. 7 L.] - -Massage upward over the right leg and side of hip and from there across -the abdomen to the left side, as in exercise No. 3 (Fig. 7 A and B) or -(Fig. 3 A to F). - -Release the hands there and massage the right arm and side and across the -lower chest with the left hand as in exercise No. 2. (_This movement has -not been illustrated as it is similar to the massaging of the left arm, -side and from there across the lower chest._) - -Release the left hand and massage the left leg and across the abdomen as -in exercise No. 3. (_The massaging of the left leg and across the abdomen -has likewise not been illustrated as it is similar to the massaging of -the right leg and across the abdomen._) - -Release the hands and massage the left arm, left side and over the lower -chest as in exercise No. 2 (Fig. 7 C and D) or (Fig. 2 A to F). - -Now, bend the upper body, this time only slightly forward and cross the -left forearm over the right, thus placing the hands on the opposite lower -sides of the trunk and massage from there inward and upward over the -breast and upper chest as in exercise No. 5 (Fig. 7 E and F) or (Fig. 5 G -to J). - -From there let the hands be brought around and stroke down each side of -the back and buttocks with the backs of the hands, as in exercise No. 5 -(Fig. 7 G and H) or (Fig. 5 K and L). - -Now, swing the out-stretched arms around to the front (Fig. 7 I), bend -the elbows (Fig. 7 J) and place the palms of the hands, with fingers -out-stretched and close together, on each opposite side of the lower -chest (Fig. 7 K) and while keeping the hands stationary on the skin, -quickly move or push this and the underlying tissues and muscles sideways -four times (Fig. 7 L). - - _This exercise done five times will take about one minute._ - -_Notice_—The exercise should, like all the others, be executed so that -there is no pause between the various movements. - - -_Combined with Deep Breathing_ - -If the exercise is done slowly, deep breathing may be added in the -following way: - -Inhale deeply and forcibly through the nose so that the lungs are filled -with air, while the hands are moving upward over the right leg and side -of hip and the body is being raised. - -Exhale this air quickly and forcibly through the mouth, while continuing -massage over the abdomen to the left side, with the body bent slightly -forward. - -Breathe through the nose in the same way, while the left hand strokes the -right arm and continues underneath the shoulder. - -Exhale this air with force through the mouth, while the hand continues -down the right side and from there across the lower chest. - -Inhale and exhale when massaging up over the left leg and hip and across -the abdomen in the same way as when the right leg and side were massaged. - -Inhale and exhale again the same way, while the right arm is massaging -the left arm, side and across the lower chest as when the right arm was -massaged. - -Breathe again with force through the nose, while massaging inward and -upward over the chest. - -Retain this air in the lungs, while the backs of the hands are stroking -downward on each side of the back and buttocks and while the arms are -swinging around to the front. - -Exhale this air through the mouth, while the hands are vibrating or -pushing the skin over the underlying tissues on each opposite side of the -lower chest, or on or underneath the breasts. Continue this movement with -the hands and do not release them until the lungs are completely emptied -of air. - - -_Analysis and Effects of the Combined Massage Exercise No. 7_ - -This exercise is combined in such a way that there is obtained the -movements of the arms, the bending and stretching of the legs and the -bending and raising of the body together with the massage of the arms, -sides, legs, hips, abdomen, chest and back. - -The movements of the legs, the upper body, the arms and hands in applying -the massage movements, exercise the muscles and nerves of the whole body, -except those of the head and neck. They influence all the internal organs -of the body. - -The massage likewise influences the muscles, nerves, glands, vessels and -organs of the whole body except those of the head, neck, the middle of -the uppermost part of the back and the feet. - -The deep breathing profoundly influences the lungs, the blood, the -nervous system, the digestive system, the heart, the liver and the -respiratory muscles. - - -THE COMBINED MASSAGE EXERCISE No. 8 - -Massaging down both sides of the lower back alternately, with the back of -each hand; at the same time turning the trunk to the right and left. - - -_Detailed Description_ - - _Position._—Standing erect, with chest thrown forward and - shoulders back, but without strain, heels about five inches - apart and with the feet either pointed slightly outward to each - side or parallel to each other, arms hanging loosely at sides. - -[Illustration: EXERCISE NO. 8. - -Fig. 8 A. Fig. 8 B. - -Fig. 8 C. Fig. 8 D.] - -Without altering position of legs and feet, turn the trunk around to the -right so that, if possible, the chest and shoulders are facing squarely -to that side, then turn it to the left, then to the right again, and so -forth, alternately. During this movement of the trunk, stroke continually -downward over each side of the back from the end of the shoulder blade -to the buttocks with the back of each hand alternately. The hands are -not clenched, but only half closed. After one stroke is executed that -hand is lifted slightly outward from the body and placed underneath the -shoulder blade to begin stroking again. The same movement obtains with -the opposite hand alternately. Thus the hands come into contact with the -tissues only when moving downward on the back (Fig. 8 A, B, C and D). The -speed should be about one stroke a second. - - _This exercise done five times will take about twenty seconds. - If counting each time the trunk is turned to either side, it - will be ten counts._ - - -_Analysis and Effects of the Combined Massage Exercise No. 8_ - -This exercise is combined in such a manner that there is obtained the -movements of the arms and the turning of the trunk to each side together -with massage of the lower back. - -The movements of the body and the arms and hands in applying the massage -movements exercise the muscles and nerves of the arms, the shoulders, -the upper chest, the upper and lower back, the hips and the sides of the -body. They also influence the kidneys. - -The massage influences the muscles, nerves and vessels of the lower back. -It also influences the kidneys, bladder and liver and, through the back, -the nerves leading to the abdominal organs. - - -THE COMBINED MASSAGE EXERCISE No. 9 - -Massaging with the right hand from the outer side of the left thigh, -upward over the left hip and lower side of trunk, continuing from there, -inward and upward over the left nipple or breast and upper chest and -across the latter outward to the right armpit. Then, stroking with the -left hand from the outer side of the right thigh upward over the right -hip and lower side of trunk, and continuing from there, inward and upward -over the right nipple or breast and upper chest and across the latter -out to the left armpit; at the same time bending the upper body slightly -forward and to the right and left. - - -_Detailed Description_ - - _Position._—Standing erect, with heels about eight inches apart - and feet nearly parallel, legs and feet kept stationary. - -[Illustration: EXERCISE NO. 9. - -Fig. 9 A. Fig. 9 B. - -Fig. 9 C. Fig. 9 D.] - -Bend the trunk forward and slightly to the left and place the right hand -transversely on the outside of the left thigh in such a way that the four -fingers are close together and pointed outward and backward (Fig. 9 A). - -From there, stroke with the right hand, upward over the side of the left -thigh, hip and lower side (Fig. 9 B) and inward and upward over the left -nipple or breast and upper chest and outward to the right armpit; at the -same time raising the trunk. - -When the hand strokes across the upper chest the upper body is bent to -the right, but not forward (Fig. 9 C). - -Release the right hand at the right armpit; while the upper body is -still bent to the right, bend it forward and place the left hand on the -outer side of the right thigh (Fig. 9 D) stroking from there upward over -the right hip, lower side and inward and upward over the right nipple -or breast and upper chest, outward to the left armpit; at the same time -raising the upper body. This time, however, the trunk is bent to the -left, as the hand strokes the upper chest outward to the left armpit. - -Begin again with the right hand on the side of the left thigh and -continue thus each side alternately. - - _This exercise done five times will take about twenty-five - seconds. If counting each time when commencing to stroke from - the side of the hip, it will be ten counts._ - -NOTE I. When stroking and pressing upward over the side of each thigh, -let the raising movement of the trunk pull the arm and hand up as far as -the motion permits. - - -Exercise No. 9 A - - _Position._—The same as in exercise No. 9. - -Here the same movements are done as in Exercise No. 9, but the following -arm exercise has been added: - -While the right hand strokes upward over the left side and upper chest, -and the body is raised and bent to the right, the left outstretched arm -is carried or swung around to the back and upward over the head to the -front and down on the outer side of the right thigh, so that it reaches -there when the right arm is released at the right armpit. The right arm -then performs a similar movement, while the left hand is stroking upward -over the right side. - -This is somewhat similar to a swimming arm movement. It is also very like -the motion used in throwing hand grenades. - -NOTE I. Women with well-developed breasts, who might find it somewhat -difficult to stroke inward and upward over them, may stroke more or less -sideways inward over the breasts, or raise the palm or the back of the -hand slightly outward from the body. - - -_Analysis and Effects of the Combined Massage Exercise No. 9 (9 A)_ - -This exercise is combined in such a way that there is obtained the -movements of the arms and the bending of the upper body forward and to -the sides, together with massage of the outer side of the thighs, the -hips, the lower sides of the body, the chest and breasts. - -In bending the body forward and to the side, in order to stroke upward -over the opposite side from the thigh, the body makes a sort of twisting -movement which is especially beneficial for the muscles of the lower -sides, the upper abdomen and the lower back, as well as for the liver. -These muscles then become stretched when the hand strokes outward to the -armpit, on the other side of the upper chest, and the body is bent to -that side. - -The movements of the body and arms in applying the massage movements, -exercise the muscles and nerves of the arms, the shoulders, the back, the -chest, the lower sides and the diaphragm. They also influence the liver, -the heart and the digestive organs. - -The massage influences the muscles of the outer side of the thighs, the -hips, the sides of the body and the chest and breasts. - - -THE COMBINED MASSAGE EXERCISE No. 10 - -Massaging with the left hand, from the side of the right hip, straight -across the lower abdomen to the left side. Then, with the right hand, -from the side of the left hip, straight across the lower abdomen to the -right side. Massaging again with the left hand from the side of the right -hip—but this time with the hand placed about four inches higher up—inward -and upward underneath the border of the false ribs to the sternum (the -bone in the middle of the chest, and to which the ribs are attached in -front). Then massage with the right hand from the side of the left hip -inward and upward under the false ribs to the end of the sternum, placing -the right hand on top of the left, when massaging with the latter and -vice-versa. - - -_Detailed Description_ - - _Position._—Standing erect, heels about six inches apart and - feet pointed slightly outward, legs and feet stationary. - -[Illustration: EXERCISE NO. 10. - -Fig. 10 A. Fig. 10 B. - -Fig. 10 C. Fig. 10 D. - -Fig. 10 E. Fig. 10 F. - -Fig. 10 G. Fig. 10 H.] - -Place the left hand with the right on top transversely over the outer -side of the right hip in such a way that the fingers of the left hand -are pointing outward or around toward the back, and the hand is in line -with the lower abdomen (Fig. 10 A). Stroke thus from there, straight -across the lower abdomen just underneath the umbilicus to the left side, -pressing continually with the right hand on top (Fig. 10 B and C). - -Then stroke with the right hand and pressing with the left on top of it -from the side of the left hip directly across the lower abdomen from that -side, in the same way. (Fig. 10 D. Being similar to the movement just -completed, only one figure is shown here.) - -Now, place the left hand, with the right on top of it, again on the side -of the right hip, but this time about four inches higher up, so that the -thumb is just above the crest of the ilium, or hip bone (Fig. 10 E). -Stroke from there, with the left hand, inward and upward underneath the -border of the ribs as far as the sternum (the bone in the middle of the -chest). The palm of the hand, which of course precedes the fingers, moves -at first slightly transversely (Fig. 10 F). The inner side of the ends of -the fingers are pressed in under the ribs with the help of the right hand -until they reach the sternum or where the ribs are slanting downwards to -the left side (Fig. 10 G). - -Stroke now, with the right hand, the left pressing on top of it, from the -side of the left hip, with the thumb just above the hip bone, inward and -upward underneath the false ribs, that is, in the same way as was done -with the left hand from the right side. (Fig. 10 H. Here, likewise, only -one figure is shown.) - -Thus, first stroke once from each opposite side across the lower abdomen, -then once from each opposite side inward and upward under the ribs. The -exercise has been executed once. - - _Five times will take about forty seconds._ - -NOTE I. The trunk should be kept in an upright position and not bent to -the right, left or backwards. The abdominal muscles should be relaxed so -that the stomach and bowels are neither distended nor contracted, but are -held naturally. - -NOTE II. The movements can, of course, also be done with one hand, but -because pressure should be fairly strong (especially in stout people) -to influence the digestive and abdominal organs and the nerve-centers -properly, it is best to use both hands, one on top of the other. The -strain will thus also be removed from the fingers when they are pressing -inward and upward under the false ribs. - - -_Analysis and Effects of the Combined Massage Exercise No. 10_ - -In this exercise especial attention is given to the massaging of the -internal organs, muscles, nerves and vessels of the abdomen, without any -movements of the body except those of the arms. - -The movements of the arms and hands in applying the massage movements, -exercise the muscles of the arms, the shoulders, upper chest and back. - -The massage influences the digestive organs and glands as well as all the -other organs in the abdomen. - -This exercise is very beneficial for all the digestive and abdominal -organs in women as well as in men. (See also chapter for women, page 17, -and Digestive Disorders in Supplement, page 88.) - - -THE COMBINED MASSAGE EXERCISE No. 11 - -Beating with the clenched hands (women may use the palm of the hand with -the fingers outstretched), upward over each side of abdomen and chest, -and bending the upper body backward at the same time; then beating -similarly downward, bringing the upper body forward to an upright -position, while the hands are beating downward over the chest. - - -_Detailed Description_ - - _Position._—Standing erect, legs and feet stationary. - -[Illustration: EXERCISE NO. 11. - -Fig. 11 A. Fig. 11 B.] - -Clench the hands. With the palm and the outer side of the fingers, which -are thus turned toward the body, strike first a light and quick blow with -the right hand on the right side of the lower abdomen (Fig. 11 A), then -similarly with the left hand on the left side of the abdomen, at the same -level. Then strike with the right hand again, one or two fingers’ breadth -further upward on the lower right half of abdomen, and again, with the -left hand, a little further up on the left side, and so forth, up over -the chest. When the hands reach the lower ribs, and while they are thus -beating upward, on each side of the chest, to the collar bone, the upper -body is bent backward, as far as possible, but without strain (Fig. 11 -B). From there, beat the same way back and downward again over chest, at -the same time bringing the upper body forward to an upright position. -When the hands continue down over the abdomen, the upper body is thus in -a natural position. - -The hands should give light, quick blows and rebound from the body each -time, as in the beating of a drum. - -NOTE. Women may use the palms of the hands, with the fingers outstretched -and close together, when beating over the chest. Inhale the air while the -upper body is being bent backward, exhale while it is brought forward to -an upright position. - - _This exercise done five times will take about ten seconds. If - counting every time when commencing to beat upward over the - abdomen, it will make five counts._ - - -_Analysis and Effects of the Combined Massage Exercise No. 11_ - -This exercise is combined in such a way that there is obtained the -movements of the arms and the bending of the upper body backwards, -together with the beating of the abdomen and of the chest. - -The beating, which in massage is called tapotement, stimulates the nerves -and contracts and stimulates the muscles, if the blows are given very -lightly and quickly. Stronger and harder blows cause a benumbing effect -upon the nerves, and should therefore be avoided. - -The movements of the trunk and the arms and hands, in applying the -beating, exercise the muscles and nerves of the arms, the shoulders, the -back and the abdomen. - -The beating influences the nerves, vessels, organs and muscles of the -abdomen and the chest. It stimulates the heart and loosens the execretion -from the lungs. - - -THE COMBINED MASSAGE EXERCISE No. 12 - -Massaging transversely over the left shoulder, continuing downward over -the upper left part of the chest with the right hand, then, in the same -way, over the right shoulder and upper chest with the left hand. - - -_Detailed Description_ - - _Position._—Standing erect. - -[Illustration: EXERCISE NO. 12. - -Fig. 12 A. Fig. 12 B.] - -With the four fingers and thumb close, place the right hand transversely -over the left shoulder in such a way that the fingers are reaching as -far down on the upper back as possible, the two or three first fingers -resting between the inner border of the shoulder blade and the spine, and -the thumb close to the base of the neck (Fig. 12 A). - -Stroke thus with the palm of the hand, the fingers pressing more or less -between the shoulder blades and spine as they move upward, transversely -over the shoulder, continuing down the same side of upper chest (Fig. 12 -B). - -While the right hand is thus stroking the left shoulder and upper chest, -the left arm and hand is brought across and up over the right forearm to -the right shoulder, and this shoulder is massaged continuing downward -over the upper part of the left chest, in the same way, as soon as the -right arm is released from the left side of chest. - -The right hand is then again brought over the left shoulder and across -the left forearm and that shoulder massaged, and so forth, alternately -and evenly. - - _This exercise done five times will take about ten seconds. If - counting each time when commencing to stroke each shoulder, it - will be ten counts._ - -NOTE. Men may stroke downward over the chest as far as the diaphragm, if -desired. - -Women should only stroke as far as the breasts, and not over them. - - -_Analysis and Effects of the Combined Massage Exercise No. 12_ - -This exercise is combined in such a way that there is obtained the -movements of the arms together with massage of the shoulders and the -upper chest. - -The movements of the arms and hands, in applying the massage movements, -exercise the muscles and nerves of the arms, the shoulders, the upper -back and the upper chest. - -The massage influences the muscles, vessels and nerves of the shoulders -and the upper chest. It increases the flow of blood to the muscles -surrounding the lungs. - -This exercise, like No. 2, is especially beneficial for stiffness in the -shoulders and upper chest, resulting from golf or other over-exertion in -kindred sports. - - -THE COMBINED MASSAGE EXERCISE No. 13 - -Massaging with each hand simultaneously upward over each opposite thigh, -hip, lower side of body and inward and upward over nipples or breasts and -upper chest and stroking down each side of the lower back and buttocks; -at the same time, bending and raising the upper body. - - -_Detailed Description_ - - _Position._—Standing erect, heels about eight inches apart, - and feet nearly parallel, legs and feet kept stationary, knees - straight. - -[Illustration: EXERCISE NO. 13. - -Fig. 13 A. Fig. 13 B. - -Fig. 13 C. Fig. 13 D. - -Fig. 13 E. Fig. 13 F. - -Fig. 13 G. Fig. 13 H.] - -Without bending the knees, bend the upper body forward and cross the -right forearm over the left, or the left over the right, placing the -right hand transversely over the front of the left thigh, just above the -knee; the fingers of the hand are kept close together and pointing to or -around the other side of the thigh. Place the left hand in the same way -and at the corresponding place on the right thigh (Fig. 13 A). - -Stroke thus upward over the front of each thigh with both hands -simultaneously, continuing from there, in the same way upward over hips -and lower sides of the body (Fig. 13 B and C), and inward and upward over -the nipples or breasts and upper chest, where the hands cross each other -and continue outward to their respective sides underneath the armpits -(Fig. 13 D, E and F). - -Then, barely moving the arms, turn the hands from there around on each -side of the back, and without here clutching the hands stroke now with -the backs of the hands and fingers, downward over each side of the lower -back and buttocks (Fig. 13 G and H). - -The upper body is, of course, raised while the hands are stroking upward -over thighs and hips and bent slightly backward while stroking inward and -upward over the chest. - - _This exercise done five times will take about fifteen seconds._ - -NOTE. When stroking and pressing upward over the front part of the thigh, -let the raising movement of the trunk draw the arms and hands up as far -as the motion permits. - - -_Combined with Deep Breathing_ - -A special deep breathing exercise may be added in the following way: - -Fill the lungs with air through the nose, while stroking from thighs up -over sides and chest. - -Retain this air in the lungs, while the hands are stroking down the back. - -Exhale this air through the mouth, while bending the upper body forward -in order to stroke upward over the thighs again. - - -_Analysis and Effects of the Combined Massage Exercise No. 13_ - -This exercise is combined in such a manner that there is obtained the -movements of the arms and the bending of the trunk forward and backward, -together with massage of the front of the thighs, the hips, the lower -sides, the chest and breasts, the lower back and buttocks. - -The movements of the body, arms and hands in applying the massage -movements, exercise the muscles and nerves of the arms, the shoulders, -the chest, the back, the abdomen and the hips. They also influence the -abdominal organs and the heart. The nerves of the legs are stretched. - -The massage influences the muscles, vessels and nerves of the front of -the thighs, the hips, the lower sides, the breasts, the chest and the -lower back. It also influences the heart and the kidneys. - - -THE COMBINED MASSAGE EXERCISE No. 14 - -Massaging, with the left hand, from the lower left side of the upper -body and with the right hand from the upper right side of the upper body -simultaneously straight across the lower and upper chest respectively to -the reverse side and back again; at the same time turning the upper body -to right and left. - - -_Detailed Description_ - - _Position._—Standing erect, heels about five inches apart, feet - nearly parallel, legs and feet stationary. - -[Illustration: EXERCISE NO. 14. - -Fig. 14 A. - -Fig. 14 B. Fig. 14 C.] - -Place the left hand, with the four fingers and thumb close, transversely -on the lower left side of the body, underneath the line of the nipple or -breast, and in such a way that the fingers are pointing toward the middle -of the chest. Place the right hand in the same way on the upper right -side of the body, just underneath the armpits (Fig. 14 A). - -Now, stroke with both hands, from each side at the same time, directly -across the chest and as far over on the opposite side as possible (Fig. -14 B and C). Stroke back again the same way. - -The left hand thus strokes from the left side underneath the nipples -or breasts over on the right side and back again, while the right hand -strokes from the right side across the upper chest, over on the left side -and back again. - -At the same time, turn the upper body slowly from side to side without -altering the position of the legs and feet. The turning of the body and -the stroking should be done evenly and not jerkingly. - - _This exercise done five times will take about fifteen seconds. - If counting each time the trunk is turned to either side, it - will be ten counts._ - - -Exercise No. 14 A - -(_Combined with Rolling of the Trunk_) - -The massaging over the chest as done in No. 14 may also be done, while -the trunk is rolled around in the following way: - -Place the feet further away from each other—about ten inches. - -Begin stroking the chest, as described. Without altering the position of -the legs and feet, bend the upper body forward; from there roll and bend -it over to the right, continuing rolling and bending it backward, then to -the left and around to the front, terminating in a forward bending. Stop -here and with the body still bent, roll in opposite direction, that is, -to the left, back, right and front. - -The hands are, of course, stroking evenly across the chest during the -rolling. - -The trunk may be rolled around first two or three times to the right, and -then two or three times to the left. - -Three times each way around is equivalent to five executions. - - _This exercise done five times will take about twenty seconds._ - - -_Analysis and Effects of the Combined Massage Exercise No. 14_ - -This exercise is combined in such a way that there is obtained the -movements of the arms and the turning of the trunk, together with the -massage of the chest and the upper sides of the body. - -The movements of the body and arms and hands in applying the massage -movements, exercise the muscles and nerves of the arms, the shoulders, -the upper and lower back, the sides and the abdomen. This also influences -the kidneys. - -The massage influences the muscles and nerves of the chest and the sides, -likewise, the heart, the liver and lungs. - - -_Effects of Exercise No. 14 A_ - -In No. 14 A the rolling exercises the muscles and nerves of the abdomen -and lower sides to a greater extent than does the turning in exercise No. -14. - - - - -PROPER BREATHING - - -Nothing is more important than breathing for maintaining life, and it -should be given much more attention than is customary. This may be done -not only by practicing the special and general breathing exercises for -several minutes one or several times daily, but also by acquiring the -habit of proper breathing all the time. It is a curious fact that when -the stomach is in need of more food, it is filled and sometimes to -excess, but although the lungs are always in need of more air, they are -mostly only filled about one-half and not completely, and this in spite -of the fact that air is one of the few gifts of life. - -In order that the reader may notice the effect of proper natural -breathing and to acquire the habit, it may be advisable to try the -following experiment: - -Place a watch nearby. Breathe slowly, deeply and regularly for one or -several minutes, inhaling the air each time through the nose and exhaling -it either the same way or through both nose and mouth simultaneously. -From twelve to sixteen respirations should be done per minute. - -Try occasionally to breathe with the diaphragm, that is, instead of -first allowing the chest to expand, when inhaling, push the abdomen -and diaphragm out first during the beginning of the inhalation and the -chest during the latter half part of it. This is beneficial for all the -digestive organs and their nerves. The most important thing is to breathe -deeply, so that the air also reaches the bottom or points of the lungs. -Of course, twelve or sixteen respirations can be taken per minute and the -lungs become only half-filled just the same. This will not be of any -benefit. On the contrary, it might cause anaemia, and its accompanists, -such as neurasthenia, melancholia, fear, etc. Breathing in the right way -will produce better blood, more nerve power, and last, but not least, a -good humor. - -Apropos humor,—there are authors who, now and then in the titles of their -books or articles, admonish one to be cheerful, to laugh and smile so as -to avoid illness. Further perusal of the text, however, will show that -they admit that this depends chiefly upon the physical condition, and -they advise the practice of exercises, in order to make people physically -fit first. This is, of course, true, since it is difficult for most -people to be of a good disposition and smile and laugh when the body is -not in fit condition. - - - - -SPECIAL AND GENERAL DEEP BREATHING EXERCISES - - -These breathing exercises done separately or between the massage -exercises will develop the chest and lungs. Causing more oxygen to be -introduced into the blood and increased elimination of carbonic-acid -gas, the blood is enriched, the energy increased and power developed to -withstand or repulse attacks of disease. A direct as well as an indirect -influence is also produced upon all the vital organs of the body. - - -_The Special Deep Breathing Exercise_ No. I - -_Position._—Standing or sitting erect, with shoulders back, but without -strain, arms hung loosely downward to sides. - - 1. Inhale as deeply as possible through the nose. - - 2. Retain the air for one or two seconds. - - 3. Join the lips in such a way that a small opening remains in - the middle and throw only a small quantity of air violently - through this opening; retain the respiration, again throw out a - little air in the same way; retain again, and so forth, in the - same way, until the lungs are completely emptied of air. - - 4. Take a shorter but deep breath, lasting from three to five - seconds. - -This exercise acts as a washer and cleanser of the lungs in forcing the -pure air into the corners of the lungs and pushing out the foul air -accumulated. - - -_The Special Deep Breathing Exercise_ No. II - -_Position._—Standing or sitting erect, with shoulders back, but without -strain, arms hung loosely downward to sides. - - 1. Inhale as deeply as possible. - - 2. Retain the air in the lungs as long as possible, without - strain. - - 3. Exhale the air vigorously through the open mouth. - -This exercise has a beneficial influence upon the system of respiration, -the blood and the nervous system. - - -_The Special Deep Breathing Exercise_ No. III - -_Position._—Standing erect, with shoulders back, but without strain, arms -hung loosely downward to sides. - - 1. Inhale as deeply as possible through the nose. - - 2. Stretch both arms easily outward to sides in line with - shoulders. - - 3. Bring the hands to the shoulders, gradually contracting the - hands in such a way that when they reach the shoulders the - fists are very strongly clenched. - - 4. During this tension of the muscles, bend the fists rapidly - outward and inward from ten to twenty times. - - 5. Exhale the air vigorously through the mouth, at the same - time dropping the arms loosely downward to sides. - - 6. Take a shorter but deep breath, lasting three to five - seconds. - -Besides being beneficial to the lungs, the respiratory muscles and the -heart; this exercise is also very beneficial for the vitality of the -nerves, especially those of the brachial plexus (the nerves of the arms, -shoulders, upper back and upper chest). - - -_The General Deep Breathing Exercise A_ - - 1. Arms hanging loosely at sides or place hands on hips, elbows - and shoulders thrown backward, without strain. - - 2. Inhale as deeply as possible, at the same time rising on - toes. - - 3. Exhale through the mouth, at the same time sinking on heels. - - -_The General Deep Breathing Exercise B_ - -_Position._—Arms outstretched horizontally to the front and parallel to -each other. - - 1. Inhale as deeply as possible, at the same time bringing the - arms horizontally outward to the sides and continuing as far - back as possible, while rising on toes. - - 2. Exhale through the mouth while dropping the arms slowly - downward to the sides and sinking on heels. - -Exercises _A_ and _B_ may also be done without rising on toes, but this -exercise greatly strengthens the feet and ankles and the muscles of the -legs and gives a good poise. - -When practicing the breathing exercises _A_ and _B_, both legs may be -bent and stretched at the same time, and this will further strengthen the -legs. - -All these breathing exercises are especially beneficial for singers and -public speakers. - - -SPECIAL REMARKS - -Always inhale through the nose. - -The breathing exercises may, of course, be practiced separately either -indoors or outdoors. - -If practiced indoors, it is important to have good ventilation in the -room. - -If slight dizziness should result when practicing the special breathing -exercises separately, begin moderately, and as the lungs become stronger, -this feeling will gradually diminish. - -Practicing the three special deep breathing exercises five times each, -without any long pause between, should consume about five minutes. From -five to ten minutes is sufficient for one performance and, as a rule, -this time limit should not be exceeded. They can, of course, be practiced -several times a day. - - - - -SYNOPTIC REVIEW OF THE COMBINED MASSAGE EXERCISES - - -This is added to assist ready memorization of the exercises and -their order, after having studied and learned them from the detailed -description. - -In the margin is stated the average time—in seconds—for doing each -massage exercise five times and likewise the time limit—also in -seconds—for interval breathing where indicated. - -It will thus serve as a guide when practicing all the exercises together -as a daily course. - - No. 1 - - TEMPLE, HEAD, NECK AND THROAT - - [Sidenote: 30 sec.] - - Massaging (stroking and pressing) the temple, head, neck and - throat; at the same time bending the head forward and backward. - - At this and at the other intervals where it is indicated, - practice the special deep breathing exercise No. 1, once. Or - - [Sidenote: 15 sec.] - - Practice the general deep breathing exercise _A_ once or twice, - but without rising on toes. Time not to exceed fifteen seconds. - - If special deep breathing is done while practicing the massage - exercises themselves, no deep breathing should be done between - them. - - No. 2 - - ARMS, SIDES AND ACROSS LOWER CHEST - - [Sidenote: 30 sec.] - - Massaging (stroking and pressing) each arm, side and directly - across the lower chest alternately; and at the same time - exercising the arms and shoulders. - - [Sidenote: 15 sec.] - - Deep Breathing - - No. 3 or (3 A—from a lying position) - - EACH LEG AND STRAIGHT ACROSS ABDOMEN, ALTERNATELY - - (_Similar to Rowing_) - - [Sidenote: 30 sec.] - - Massaging (stroking and pressing) with both hands, first the - right leg, from ankle upward, and straight across abdomen to - the left side, then the left leg and straight across abdomen - to the right side; at the same time bending and stretching the - legs and also bending and raising the trunk. - - [Sidenote: 15 sec.] - - Deep Breathing - - No. 4 - - EACH SIDE OF BODY AND STRAIGHT ACROSS LOWER CHEST, - ALTERNATELY - - [Sidenote: 15 sec.] - - Massaging (stroking and pressing) each side of body, from side - of thigh, at knee upward and straight across the lower chest, - alternately, with each hand; at the same time bending the trunk - from side to side. - - [Sidenote: 15 sec.] - - Deep Breathing - - No. 5 - - BOTH LEGS, ACROSS LOWER CHEST AND ABDOMEN INWARD AND - UPWARD ACROSS CHEST, OUTWARD TO ARMPITS AND DOWN THE - BACK AND BUTTOCKS - - [Sidenote: 30 sec.] - - Massaging (stroking and pressing) each leg from behind, - simultaneously with each hand, upward over each hip, straight - across the lower chest (from the left side with the left - hand) and at the same time straight across the abdomen (from - the right side with the right hand) to opposite sides, from - there inward and upward across chest, outward to armpits, then - downward on each side of lower back and buttocks; at the same - time bending and raising the trunk. - - [Sidenote: 15 sec.] - - Deep Breathing - - No. 6 - - BOTH SIDES OF BACK AND BUTTOCKS—TURNING - - [Sidenote: 10 sec.] - - Massaging (stroking and pressing) each side of lower back and - buttocks, simultaneously with each hand; at the same time - turning the trunk to the right and left. - - [Sidenote: 15 sec.] - - Deep Breathing - - No. 7 - - [Sidenote: 60 sec.] - - Massaging (stroking and pressing) the right leg and straight - across abdomen, as in exercise No. 3; then the right arm, down - the right side and across lower chest, as in exercise No. - 2; then the left leg and across abdomen; and the left arm, - side and across lower chest; then from each opposite side - simultaneously, inward and upward across chest, outward to - armpits; then downward on each side of the back and buttocks; - finally swinging the arms around to the front and vibrating - or pushing the skin and underlying tissues sideways on each - opposite side of lower chest; at the same time bending and - stretching the legs more or less, and also bending and raising - the trunk. - - [Sidenote: 15 sec.] - - Deep Breathing - - No. 8 - - EACH SIDE OF LOWER BACK—TURNING - - [Sidenote: 20 sec.] - - Massaging (stroking and pressing) down each side of lower back - alternately with each hand; at the same time turning the trunk - to the right and left. - - [Sidenote: 15 sec.] - - Deep Breathing - - No. 9 or (9 A with additional arm movement) - - EACH OUTER SIDE OF OPPOSITE THIGH, OPPOSITE HIP, INWARD - AND UPWARD ACROSS CHEST, OUTWARD TO ARMPIT, - ALTERNATELY - - [Sidenote: 25 sec.] - - Massaging (stroking and pressing) from each outer side of - opposite thigh, upward over opposite hip and inward and upward - across chest, outward to armpit, alternately with each hand; at - the same time turning and bending the trunk slightly forward - and also bending it from side to side. (If the exercise is done - ten times or more, practice both No. 9 and 9 A, half the number - of times each.) - - [Sidenote: 15 sec.] - - Deep Breathing - - No. 10 - - ABDOMEN - - [Sidenote: 40 sec.] - - Massaging (stroking and pressing) with the left hand from the - side of the right hip, straight across the lower abdomen; then - the same movement with the right hand, from the left side; - thereafter, again with the left hand, from the right hip, - inward and upward underneath the false ribs to the end of the - breast bone; then the same movement, with the right hand, from - the left side,—the other hand pressing on top of the one which - is massaging. - - [Sidenote: 15 sec.] - - Deep Breathing - - No. 11 - - BEATING OVER ABDOMEN AND CHEST - - [Sidenote: 10 sec.] - - Beating upward over abdomen and chest and down; at the same - time bending the trunk backward and forward to upright position. - - [Sidenote: 15 sec.] - - Deep Breathing - - No. 2—Repeated - - ARMS ONLY - - [Sidenote: 30 sec.] - - Practice here again Massage Exercise No. 2, but without - massaging down sides and across lower chest—five times will - here be sufficient. - - No Deep Breathing Here - - No. 12 - - SHOULDERS AND UPPER CHEST - - [Sidenote: 10 sec.] - - Massaging (stroking and pressing) transversely over the left - shoulder, downward over the upper left chest with the right - hand; then across the right shoulder and downward over the - upper right chest, in the same way, with the left hand, and so - forth, alternately. - - [Sidenote: 15 sec.] - - Deep Breathing - - No. 13 - - BOTH FRONT ASPECTS OF OPPOSITE THIGHS, HIPS AND SIDES - OF LOWER BODY, INWARD AND UPWARD ACROSS CHEST AND - DOWNWARD ON BACK AND BUTTOCKS - - [Sidenote: 15 sec.] - - Massaging (stroking and pressing) each upper leg in front - simultaneously, from just above the knees, upwards over hips - and lower sides of body, with arms crossed (the right leg, hip - and lower side with the left hand, and the left leg, hip and - lower side with the right), continuing inward and upward across - chest, outward to armpits, and downward over each side of lower - back and buttocks; at the same time bending the trunk forward - and backward. - - [Sidenote: 15 sec.] - - Deep Breathing - - No. 14 - - UPPER AND LOWER CHEST—TURNING - - [Sidenote: 15 sec.] - - Massaging (stroking and pressing) from the lower right side - of the upper body with the right hand, and from the upper - left side of the upper body with the left hand simultaneously - straight across the lower and upper chest to opposite sides and - back again; at the same time turning the trunk to the right and - left. - - No Deep Breathing at this Interval - - No. 14 A - - [Sidenote: 20 sec.] - - Massaging (stroking and pressing) straight across the upper and - lower chest, as in exercise No. 14, but instead of turning, - roll the trunk around in a circle. - - Three times each way around is equivalent to five executions. - - [Sidenote: 15 sec.] - - Deep Breathing - - [Sidenote: Total 10 minutes] - - (_Without considering the pauses between the massage exercises - and the deep breathing exercises._) - -Practicing thus all the combined massage exercises five times each, and -using fifteen seconds for the deep breathing at each of those intervals, -where indicated, will require about twelve minutes, provided, of course, -that the pauses between the massage exercises and the deep breathing -exercises are not too long. - -The five-times-limit is purely arbitrary and has been selected merely as -an illustration. - -Practicing all the massage exercises ten times each, and in the manner -just explained, will not necessarily make the whole performance last -twice as long, as when they are practiced five times each, because the -time for the breathing exercises will remain the same. - -When explaining in the detailed description how special deep breathing -can be done during the practice of massage exercises Nos. 5, 7 and 13, -it was with the particular intention that this should be done chiefly in -instances where one or two of these exercises are practiced separately -and when the performer has only a few minutes to spare. However, even -when all the massage exercises are practiced together, Nos. 5, 7 and -13 may also be performed in that way, but in that case only natural -breathing and no special deep breathing exercises should be done at the -intervals. - -On the whole, practice of a deep breathing exercise at the intervals -is more practical, although the one method is about as beneficial as -the other. But to do special deep breathing during the practice of some -of the exercises themselves, as well as at the intervals in the same -performance would be out of proportion. - - - - -HOW THE NUMBER OF EXERCISES FOR ONE PERFORMANCE CAN BEST BE DECREASED - - -Elderly people, children and others whose memory is not of the best and -who may, therefore, find it inconvenient to remember all the exercises -in the beginning or later can shorten the number of exercises for one -performance in the following ways: - - Eleven Massage Exercises - Nos. 1, 2, 3, 4, 5, 9, 10, 12, 13, 14 and 14 A - - Nine Massage Exercises - Nos. 1, 2, 3, 4, 5, 10, 12, 13 and 14 - - Seven Massage Exercises - Nos. 1, 2, 3, 4, 5, 13 and 14 - - Six Massage Exercises - Nos. 1, 2, 3, 5, 9 and 14 - - Five Massage Exercises - Nos. 1, 4, 7, 13 and 14 - -Of course, these groupings may be modified in any other order and -number with benefit, but the ones here indicated are the best and most -practical. The ideal manner, however, is to practice all the exercises -together in the order mentioned. - - - - -ANOTHER SYSTEM - -PRACTICING THE MOVEMENTS OF THE BODY WITHOUT THE MASSAGE - - -The movements or exercises of the arms, legs and the body in the combined -massage exercises may also be done without the massage. - -Thus, when dressed, the arms, legs and trunk may perform the same -movements as when massaging, but without the hands touching the clothes. -Done in this way, the hands should move at a distance of about two -inches from the clothes and be firmly clenched while exercising, thus -contracting and concentrating on the muscles of the arms and also as far -as possible concentrating the mind on those other parts of the body put -into play by an exercise. - -In this way another concentration system, similar if not better than the -Indian exercises, is obtained. Of course, this is not nearly as efficient -as when done without clothes and with the addition of the massage. It -might be desirable to try them in that way at a time when exercise is -needed, and there is no time, or convenience for the removal of clothes. - -Deep breathing can also with great benefit be combined to some of these -exercises in the same way as explained under the detailed description of -the massage exercises. - - - - -SUPPLEMENT - -HOW THE EXERCISES MAY BE UTILIZED IN SOME DISEASED AND DISORDERED -CONDITIONS OF THE BODY - - -The massage exercises and deep breathing exercises may be used with -benefit in certain stages of different diseases. This should, of course, -be done only on the recommendation of a physician. - -Inasmuch as the same disease does not attack all people to the same -degree, it is, of course, impossible to state exactly when or at which -stage of a disease the patient might begin to practice the exercises. -Neither can it be said precisely how long an exercise or performance -shall last in each case; it will vary from five to twenty minutes. This -is a matter for the family physician to decide; however, the following -hints may be in order. If the use of the exercises practiced moderately -is recommended, begin them slowly for five or ten minutes daily (or -as long as advised by the doctor) with a light pressure of the hands, -and continue thus for several days. The exercises can then be made -more vigorous by increasing the pressure of the hands to a moderate or -stronger degree. The time can then likewise be increased to fifteen or -twenty minutes in proportion to the improvement in the condition and -strength of the performer. - -It is not meant to imply that it is necessary to immediately hurry to -a doctor or hospital when disorders of a mild character occur; for -instance, a slight pain or stiffness in the muscles of one of the limbs -or other part of the body, a headache, obesity without complications or -slight constipation. - -If three or more massage exercises are recommended for one performance, a -general deep breathing exercise can likewise be practiced between each of -those. - -Here may be noted, especially for the interest of physicians, the -particular exercises which are most suitable for use in various diseases. -There are other conditions than the ones mentioned below, in which the -exercises might be used with benefit, but the following are the most -important: - - Anaemia - Headache - Disorders of the Digestive System - Disorders of the Liver - Diabetes - Affections of the Lungs - Disordered Conditions of the Heart - Insomnia - Muscular Disorders - Nervous Diseases - Obesity - Curvature of the Spine - - -ANAEMIA - -All the massage exercises may be practiced once or twice daily. In -addition, all the deep breathing exercises may be done separately, -without strain, for five or ten minutes, twice daily. - - -HEADACHE - -Here special reference is made to massage exercise No. 1, although all -the exercises will prove of indirect benefit. - - -DISORDERS OF THE DIGESTIVE SYSTEM - -(_Constipation—Gas in the Stomach—Stasis—Dilatation of the -Stomach—Chronic Dyspepsia—Deficient Peristaltic Action, etc._) - -Reference is here made especially to massage exercise No. 10, and also -to Nos. 3 and 5. All the deep breathing exercises may be used. If the -patient is so weak that the trunk cannot be bent much, No. 10 may be -practiced first and Nos. 3 and 5 later. No. 10 can even be practiced by -patients confined to bed. - -For dilatation of the stomach, chronic dyspepsia and conditions of -stasis, No. 10 is very beneficial, and may be used for ten or fifteen -minutes two or three times a day. It causes contraction of the stomach, -the pylorus is opened and the contents are emptied into the duodenum. -Sour and burning eructations, bad breath and taste in the mouth will -disappear. In these cases it is best to practice the exercise from four -to five hours after a meal. (The massage movements in No. 10 has been -taught by the author to several mothers from out of town, who have -applied them with success to their babies suffering from gas in the -stomach and indigestion caused by nervous disorders.) - -In order to increase the flow of bile, pancreatic juice and the succus -entericus and to get a mixture of these, a well-known medical authority -in Europe massaged (stroking and pressing) the abdomen from the right -side toward the median line for about half an hour after the stomach -digestion had ceased. The average amount of the juices thus obtained in -each of twenty cases was from 40 to 50 c.c. This movement is included in -massage exercise No. 10 and also somewhat in exercises Nos. 3 and 5. - -In a case of a dropped stomach or colon, a special movement of stroking -and pressing (especially with the fingers) may be used across the abdomen -in an upward direction, from each opposite side of the lower abdomen, -thus crossing the abdomen with each hand, alternately. - -A good movement for breaking up adhesions in the region of the appendix -is stroking with the fingers of the right hand (pressing on top with the -left) upward over the appendix, the ascending colon and then continuing -over the transverse colon. For adhesions in the left side of the abdomen -a similar movement with the fingers of the left hand is recommended. -Massage exercises Nos. 10 and 3 are also here beneficial. - -In order to relieve the bowels of their distension, one doctor in New -York advocated massaging the abdomen thirty hours after operations for -appendicitis and hernia. - - -DISORDERS OF THE LIVER - -Reference is here made to massage exercises Nos. 2, 3, 4, 6, 8, 14 and 14 -A, as well as to all the deep breathing exercises. - -They will stimulate the secretion of the bile from the blood and cause -readier transformation of excess sugar into glycogen. - -The massage exercises are also beneficial for hepatic engorgement. - - -DIABETES - -All the massage and deep breathing exercises are recommended for the -reason that they cause an increased oxygenation in all parts of the body -and will therefore help to prevent abnormal deposits of sugar. - - -AFFECTIONS OF THE LUNGS - -(_Pneumonia—Tuberculosis—Asthma_) - -Massage exercises Nos. 2 and 14 are here especially referred to as well -as all the deep breathing exercises. - -Convalescence from pneumonia has been shortened and eased by massaging -the painful muscles which are at times concomitants of lung affections. - -The massaging over the chest will cause freer breathing and expectoration. - -In the first stage of tuberculosis all the massage exercises done with -a light or moderate pressure and all the deep breathing exercises, -practiced once or twice daily are beneficial. - -In asthma all the exercises are likewise recommended. - - -DISORDERED CONDITIONS OF THE HEART - -In severe cases, massage exercises Nos. 2 and 14 may be used, with a -light pressure for five minutes, two or three times a day. The special -deep breathing exercise No. 2 and the general deep breathing exercises -may also be practiced slowly and without strain. - -For milder cases reference is made to massage exercises Nos. 2, 4, 5, 9, -13 and 14. - - -INSOMNIA - -All the massage exercises practiced for ten or fifteen minutes without -exertion half an hour before going to bed are recommended. - - -MUSCULAR DISORDERS - -(_Stiffness and Pain—Atrophy and Distrophy—Lumbago_) - -For stiffness in the neck, use massage exercise No. 1. - -For stiffness in the shoulders, massage exercise No. 12 is beneficial. - -For muscular disturbance in an arm, massage exercise No. 2 is recommended. - -For pain in the muscles of the lower back, massage exercises Nos. 6 and 8 -are very beneficial. - -For muscular disturbance in the lower limbs, massage exercises Nos. 3 and -3 A may be used. - -For stiffness in the muscles of the upper chest, massage exercises Nos. -12 and 14 are indicated. - - -NERVOUS DISEASES - -(_Neuritis—Neuralgia—Sciatica—General Nervousness or Neurasthenia_) - -In any kind of nervous disease of a mild character, all the massage -exercises and the deep breathing exercises might be practiced two or -three times a day. - -For neuritis or neuralgia in the arms, massage exercise No. 2 can be -practiced, after the acute stage has passed. - -For facial neuralgia, massage exercise No. 1 is recommended, with -stroking from each cheek instead of from the temple. - -In sciatica, massage exercise No. 3 is beneficial; if the attack is -severe exercise No. 3 A may be used. - -In cases of general nervousness or debility resulting from overwork, -strain or other cause, all the massage exercises can be used from ten to -twenty minutes two or three times a day, according to the condition of -the patient. - -In cases of partial paralysis of an arm or leg, exercises Nos. 2, 3 or 3 -A may be used respectively. - - -OBESITY - -All the massage and deep breathing exercises are recommended. - -If most pronounced, about the waist, reference is especially made to -massage exercises Nos. 3, 3 A, 5, 7, 10, 11 and 14 A. - -In the case that the heart and other organs are not especially affected, -the performer may practice these massage exercises with a strong pressure -for twenty minutes or more, or until practically tired out. - - -CURVATURE OF THE SPINE - -Although all the massage exercises may here be used with benefit, Nos. 6, -8, 13, 5 and 1 are especially referred to. - -In hospitals where children (mostly girls from ten to sixteen years of -age) attend gymnastic classes for correction of the spine no massage -treatment is given them as a rule. This is probably because there is -no time for both exercises and massage treatment. The latter, however, -would greatly help to nourish and strengthen the weak muscles which are -associated with curvatures of the spine. - -In massage exercises Nos. 6 and 8, and to a lesser degree in Nos. 13 -and 5, massage of each side of the back (except the uppermost parts) -is obtained at the same time. No. 1 is included in the ones especially -recommended, because the movements of the arms in this exercise -strengthens the upper part of the back. - - * * * * * - -In all diseased or disordered conditions, proper breathing at all times -should be remembered. - -*** END OF THE PROJECT GUTENBERG EBOOK MASSAGE & EXERCISES -COMBINED *** - -Updated editions will replace the previous one--the old editions will -be renamed. - -Creating the works from print editions not protected by U.S. copyright -law means that no one owns a United States copyright in these works, -so the Foundation (and you!) can copy and distribute it in the -United States without permission and without paying copyright -royalties. Special rules, set forth in the General Terms of Use part -of this license, apply to copying and distributing Project -Gutenberg-tm electronic works to protect the PROJECT GUTENBERG-tm -concept and trademark. 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