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