right leg, from ankle upward, and straight across abdomen to
the left side, then the left leg and straight across abdomen
to the right side; at the same time bending and stretching the
legs and also bending and raising the trunk.
[Sidenote: 15 sec.]
Deep Breathing
No. 4
EACH SIDE OF BODY AND STRAIGHT ACROSS LOWER CHEST,
ALTERNATELY
[Sidenote: 15 sec.]
Massaging (stroking and pressing) each side of body, from side
of thigh, at knee upward and straight across the lower chest,
alternately, with each hand; at the same time bending the trunk
from side to side.
[Sidenote: 15 sec.]
Deep Breathing
No. 5
BOTH LEGS, ACROSS LOWER CHEST AND ABDOMEN INWARD AND
UPWARD ACROSS CHEST, OUTWARD TO ARMPITS AND DOWN THE
BACK AND BUTTOCKS
[Sidenote: 30 sec.]
Massaging (stroking and pressing) each leg from behind,
simultaneously with each hand, upward over each hip, straight
across the lower chest (from the left side with the left
hand) and at the same time straight across the abdomen (from
the right side with the right hand) to opposite sides, from
there inward and upward across chest, outward to armpits, then
downward on each side of lower back and buttocks; at the same
time bending and raising the trunk.
[Sidenote: 15 sec.]
Deep Breathing
No. 6
BOTH SIDES OF BACK AND BUTTOCKS—TURNING
[Sidenote: 10 sec.]
Massaging (stroking and pressing) each side of lower back and
buttocks, simultaneously with each hand; at the same time
turning the trunk to the right and left.
[Sidenote: 15 sec.]
Deep Breathing
No. 7
[Sidenote: 60 sec.]
Massaging (stroking and pressing) the right leg and straight
across abdomen, as in exercise No. 3; then the right arm, down
the right side and across lower chest, as in exercise No.
2; then the left leg and across abdomen; and the left arm,
side and across lower chest; then from each opposite side
simultaneously, inward and upward across chest, outward to
armpits; then downward on each side of the back and buttocks;
finally swinging the arms around to the front and vibrating
or pushing the skin and underlying tissues sideways on each
opposite side of lower chest; at the same time bending and
stretching the legs more or less, and also bending and raising
the trunk.
[Sidenote: 15 sec.]
Deep Breathing
No. 8
EACH SIDE OF LOWER BACK—TURNING
[Sidenote: 20 sec.]
Massaging (stroking and pressing) down each side of lower back
alternately with each hand; at the same time turning the trunk
to the right and left.
[Sidenote: 15 sec.]
Deep Breathing
No. 9 or (9 A with additional arm movement)
EACH OUTER SIDE OF OPPOSITE THIGH, OPPOSITE HIP, INWARD
AND UPWARD ACROSS CHEST, OUTWARD TO ARMPIT,
ALTERNATELY
[Sidenote: 25 sec.]
Massaging (stroking and pressing) from each outer side of
opposite thigh, upward over opposite hip and inward and upward
across chest, outward to armpit, alternately with each hand; at
the same time turning and bending the trunk slightly forward
and also bending it from side to side. (If the exercise is done
ten times or more, practice both No. 9 and 9 A, half the number
of times each.)
[Sidenote: 15 sec.]
Deep Breathing
No. 10
ABDOMEN
[Sidenote: 40 sec.]
Massaging (stroking and pressing) with the left hand from the
side of the right hip, straight across the lower abdomen; then
the same movement with the right hand, from the left side;
thereafter, again with the left hand, from the right hip,
inward and upward underneath the false ribs to the end of the
breast bone; then the same movement, with the right hand, from
the left side,—the other hand pressing on top of the one which
is massaging.
[Sidenote: 15 sec.]
Deep Breathing
No. 11
BEATING OVER ABDOMEN AND CHEST
[Sidenote: 10 sec.]
Beating upward over abdomen and chest and down; at the same
time bending the trunk backward and forward to upright position.
[Sidenote: 15 sec.]
Deep Breathing
No. 2—Repeated
ARMS ONLY
[Sidenote: 30 sec.]
Practice here again Massage Exercise No. 2, but without
massaging down sides and across lower chest—five times will
here be sufficient.
No Deep Breathing Here
No. 12
SHOULDERS AND UPPER CHEST
[Sidenote: 10 sec.]
Massaging (stroking and pressing) transversely over the left
shoulder, downward over the upper left chest with the right
hand; then across the right shoulder and downward over the
upper right chest, in the same way, with the left hand, and so
forth, alternately.
[Sidenote: 15 sec.]
Deep Breathing
No. 13
BOTH FRONT ASPECTS OF OPPOSITE THIGHS, HIPS AND SIDES
OF LOWER BODY, INWARD AND UPWARD ACROSS CHEST AND
DOWNWARD ON BACK AND BUTTOCKS
[Sidenote: 15 sec.]
Massaging (stroking and pressing) each upper leg in front
simultaneously, from just above the knees, upwards over hips
and lower sides of body, with arms crossed (the right leg, hip
and lower side with the left hand, and the left leg, hip and
lower side with the right), continuing inward and upward across
chest, outward to armpits, and downward over each side of lower
back and buttocks; at the same time bending the trunk forward
and backward.
[Sidenote: 15 sec.]
Deep Breathing
No. 14
UPPER AND LOWER CHEST—TURNING
[Sidenote: 15 sec.]
Massaging (stroking and pressing) from the lower right side
of the upper body with the right hand, and from the upper
left side of the upper body with the left hand simultaneously
straight across the lower and upper chest to opposite sides and
back again; at the same time turning the trunk to the right and
left.
No Deep Breathing at this Interval
No. 14 A
[Sidenote: 20 sec.]
Massaging (stroking and pressing) straight across the upper and
lower chest, as in exercise No. 14, but instead of turning,
roll the trunk around in a circle.
Three times each way around is equivalent to five executions.
[Sidenote: 15 sec.]
Deep Breathing
[Sidenote: Total 10 minutes]
(_Without considering the pauses between the massage exercises
and the deep breathing exercises._)
Practicing thus all the combined massage exercises five times each, and
using fifteen seconds for the deep breathing at each of those intervals,
where indicated, will require about twelve minutes, provided, of course,
that the pauses between the massage exercises and the deep breathing
exercises are not too long.
The five-times-limit is purely arbitrary and has been selected merely as
an illustration.
Practicing all the massage exercises ten times each, and in the manner
just explained, will not necessarily make the whole performance last
twice as long, as when they are practiced five times each, because the
time for the breathing exercises will remain the same.
When explaining in the detailed description how special deep breathing
can be done during the practice of massage exercises Nos. 5, 7 and 13,
it was with the particular intention that this should be done chiefly in
instances where one or two of these exercises are practiced separately
and when the performer has only a few minutes to spare. However, even
when all the massage exercises are practiced together, Nos. 5, 7 and
13 may also be performed in that way, but in that case only natural
breathing and no special deep breathing exercises should be done at the
intervals.
On the whole, practice of a deep breathing exercise at the intervals
is more practical, although the one method is about as beneficial as
the other. But to do special deep breathing during the practice of some
of the exercises themselves, as well as at the intervals in the same
performance would be out of proportion.
HOW THE NUMBER OF EXERCISES FOR ONE PERFORMANCE CAN BEST BE DECREASED
Elderly people, children and others whose memory is not of the best and
who may, therefore, find it inconvenient to remember all the exercises
in the beginning or later can shorten the number of exercises for one
performance in the following ways:
Eleven Massage Exercises
Nos. 1, 2, 3, 4, 5, 9, 10, 12, 13, 14 and 14 A
Nine Massage Exercises
Nos. 1, 2, 3, 4, 5, 10, 12, 13 and 14
Seven Massage Exercises
Nos. 1, 2, 3, 4, 5, 13 and 14
Six Massage Exercises
Nos. 1, 2, 3, 5, 9 and 14
Five Massage Exercises
Nos. 1, 4, 7, 13 and 14
Of course, these groupings may be modified in any other order and
number with benefit, but the ones here indicated are the best and most
practical. The ideal manner, however, is to practice all the exercises
together in the order mentioned.
ANOTHER SYSTEM
PRACTICING THE MOVEMENTS OF THE BODY WITHOUT THE MASSAGE
The movements or exercises of the arms, legs and the body in the combined
massage exercises may also be done without the massage.
Thus, when dressed, the arms, legs and trunk may perform the same
movements as when massaging, but without the hands touching the clothes.
Done in this way, the hands should move at a distance of about two
inches from the clothes and be firmly clenched while exercising, thus
contracting and concentrating on the muscles of the arms and also as far
as possible concentrating the mind on those other parts of the body put
into play by an exercise.
In this way another concentration system, similar if not better than the
Indian exercises, is obtained. Of course, this is not nearly as efficient
as when done without clothes and with the addition of the massage. It
might be desirable to try them in that way at a time when exercise is
needed, and there is no time, or convenience for the removal of clothes.
Deep breathing can also with great benefit be combined to some of these
exercises in the same way as explained under the detailed description of
the massage exercises.
SUPPLEMENT
HOW THE EXERCISES MAY BE UTILIZED IN SOME DISEASED AND DISORDERED
CONDITIONS OF THE BODY
The massage exercises and deep breathing exercises may be used with
benefit in certain stages of different diseases. This should, of course,
be done only on the recommendation of a physician.
Inasmuch as the same disease does not attack all people to the same
degree, it is, of course, impossible to state exactly when or at which
stage of a disease the patient might begin to practice the exercises.
Neither can it be said precisely how long an exercise or performance
shall last in each case; it will vary from five to twenty minutes. This
is a matter for the family physician to decide; however, the following
hints may be in order. If the use of the exercises practiced moderately
is recommended, begin them slowly for five or ten minutes daily (or
as long as advised by the doctor) with a light pressure of the hands,
and continue thus for several days. The exercises can then be made
more vigorous by increasing the pressure of the hands to a moderate or
stronger degree. The time can then likewise be increased to fifteen or
twenty minutes in proportion to the improvement in the condition and
strength of the performer.
It is not meant to imply that it is necessary to immediately hurry to
a doctor or hospital when disorders of a mild character occur; for
instance, a slight pain or stiffness in the muscles of one of the limbs
or other part of the body, a headache, obesity without complications or
slight constipation.
If three or more massage exercises are recommended for one performance, a
general deep breathing exercise can likewise be practiced between each of
those.
Here may be noted, especially for the interest of physicians, the
particular exercises which are most suitable for use in various diseases.
There are other conditions than the ones mentioned below, in which the
exercises might be used with benefit, but the following are the most
important:
Anaemia
Headache
Disorders of the Digestive System
Disorders of the Liver
Diabetes
Affections of the Lungs
Disordered Conditions of the Heart
Insomnia
Muscular Disorders
Nervous Diseases
Obesity
Curvature of the Spine
ANAEMIA
All the massage exercises may be practiced once or twice daily. In
addition, all the deep breathing exercises may be done separately,
without strain, for five or ten minutes, twice daily.
HEADACHE
Here special reference is made to massage exercise No. 1, although all
the exercises will prove of indirect benefit.
DISORDERS OF THE DIGESTIVE SYSTEM
(_Constipation—Gas in the Stomach—Stasis—Dilatation of the
Stomach—Chronic Dyspepsia—Deficient Peristaltic Action, etc._)
Reference is here made especially to massage exercise No. 10, and also
to Nos. 3 and 5. All the deep breathing exercises may be used. If the
patient is so weak that the trunk cannot be bent much, No. 10 may be
practiced first and Nos. 3 and 5 later. No. 10 can even be practiced by
patients confined to bed.
For dilatation of the stomach, chronic dyspepsia and conditions of
stasis, No. 10 is very beneficial, and may be used for ten or fifteen
minutes two or three times a day. It causes contraction of the stomach,
the pylorus is opened and the contents are emptied into the duodenum.
Sour and burning eructations, bad breath and taste in the mouth will
disappear. In these cases it is best to practice the exercise from four
to five hours after a meal. (The massage movements in No. 10 has been
taught by the author to several mothers from out of town, who have
applied them with success to their babies suffering from gas in the
stomach and indigestion caused by nervous disorders.)
In order to increase the flow of bile, pancreatic juice and the succus
entericus and to get a mixture of these, a well-known medical authority
in Europe massaged (stroking and pressing) the abdomen from the right
side toward the median line for about half an hour after the stomach
digestion had ceased. The average amount of the juices thus obtained in
each of twenty cases was from 40 to 50 c.c. This movement is included in
massage exercise No. 10 and also somewhat in exercises Nos. 3 and 5.
In a case of a dropped stomach or colon, a special movement of stroking
and pressing (especially with the fingers) may be used across the abdomen
in an upward direction, from each opposite side of the lower abdomen,
thus crossing the abdomen with each hand, alternately.
A good movement for breaking up adhesions in the region of the appendix
is stroking with the fingers of the right hand (pressing on top with the
left) upward over the appendix, the ascending colon and then continuing
over the transverse colon. For adhesions in the left side of the abdomen
a similar movement with the fingers of the left hand is recommended.
Massage exercises Nos. 10 and 3 are also here beneficial.
In order to relieve the bowels of their distension, one doctor in New
York advocated massaging the abdomen thirty hours after operations for
appendicitis and hernia.
DISORDERS OF THE LIVER
Reference is here made to massage exercises Nos. 2, 3, 4, 6, 8, 14 and 14
A, as well as to all the deep breathing exercises.
They will stimulate the secretion of the bile from the blood and cause
readier transformation of excess sugar into glycogen.
The massage exercises are also beneficial for hepatic engorgement.
DIABETES
All the massage and deep breathing exercises are recommended for the
reason that they cause an increased oxygenation in all parts of the body
and will therefore help to prevent abnormal deposits of sugar.
AFFECTIONS OF THE LUNGS
(_Pneumonia—Tuberculosis—Asthma_)
Massage exercises Nos. 2 and 14 are here especially referred to as well
as all the deep breathing exercises.
Convalescence from pneumonia has been shortened and eased by massaging
the painful muscles which are at times concomitants of lung affections.
The massaging over the chest will cause freer breathing and expectoration.
In the first stage of tuberculosis all the massage exercises done with
a light or moderate pressure and all the deep breathing exercises,
practiced once or twice daily are beneficial.
In asthma all the exercises are likewise recommended.
DISORDERED CONDITIONS OF THE HEART
In severe cases, massage exercises Nos. 2 and 14 may be used, with a
light pressure for five minutes, two or three times a day. The special
deep breathing exercise No. 2 and the general deep breathing exercises
may also be practiced slowly and without strain.
For milder cases reference is made to massage exercises Nos. 2, 4, 5, 9,
13 and 14.
INSOMNIA
All the massage exercises practiced for ten or fifteen minutes without
exertion half an hour before going to bed are recommended.
MUSCULAR DISORDERS
(_Stiffness and Pain—Atrophy and Distrophy—Lumbago_)
For stiffness in the neck, use massage exercise No. 1.
For stiffness in the shoulders, massage exercise No. 12 is beneficial.
For muscular disturbance in an arm, massage exercise No. 2 is recommended.
For pain in the muscles of the lower back, massage exercises Nos. 6 and 8
are very beneficial.
For muscular disturbance in the lower limbs, massage exercises Nos. 3 and
3 A may be used.
For stiffness in the muscles of the upper chest, massage exercises Nos.
12 and 14 are indicated.
NERVOUS DISEASES
(_Neuritis—Neuralgia—Sciatica—General Nervousness or Neurasthenia_)
In any kind of nervous disease of a mild character, all the massage
exercises and the deep breathing exercises might be practiced two or
three times a day.
For neuritis or neuralgia in the arms, massage exercise No. 2 can be
practiced, after the acute stage has passed.
For facial neuralgia, massage exercise No. 1 is recommended, with
stroking from each cheek instead of from the temple.
In sciatica, massage exercise No. 3 is beneficial; if the attack is
severe exercise No. 3 A may be used.
In cases of general nervousness or debility resulting from overwork,
strain or other cause, all the massage exercises can be used from ten to
twenty minutes two or three times a day, according to the condition of
the patient.
In cases of partial paralysis of an arm or leg, exercises Nos. 2, 3 or 3
A may be used respectively.
OBESITY
All the massage and deep breathing exercises are recommended.
If most pronounced, about the waist, reference is especially made to
massage exercises Nos. 3, 3 A, 5, 7, 10, 11 and 14 A.
In the case that the heart and other organs are not especially affected,
the performer may practice these massage exercises with a strong pressure
for twenty minutes or more, or until practically tired out.
CURVATURE OF THE SPINE
Although all the massage exercises may here be used with benefit, Nos. 6,
8, 13, 5 and 1 are especially referred to.
In hospitals where children (mostly girls from ten to sixteen years of
age) attend gymnastic classes for correction of the spine no massage
treatment is given them as a rule. This is probably because there is
no time for both exercises and massage treatment. The latter, however,
would greatly help to nourish and strengthen the weak muscles which are
associated with curvatures of the spine.
In massage exercises Nos. 6 and 8, and to a lesser degree in Nos. 13
and 5, massage of each side of the back (except the uppermost parts)
is obtained at the same time. No. 1 is included in the ones especially
recommended, because the movements of the arms in this exercise
strengthens the upper part of the back.
* * * * *
In all diseased or disordered conditions, proper breathing at all times
should be remembered.