[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).