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.]