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.
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.
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.
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.
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.
Without altering the position of the legs, bend the upper body to the right as far as possible, so that the right hand is level with or just above the outer side of the right knee. Place this hand, with fingers and thumb close, transversely over the side of the thigh just above the knee so that the fingers are pointing inward, toward the left (Fig. 4 A).
Stroke thus with the right hand from there upward over the side of the right thigh, hip and trunk until the thumb is horizontal with the nipple of the right breast, the fingers of the hand should thus be pointing straight toward the left side. In thus stroking upward on the right side the trunk should be bent directly to the left (Fig. 4 B and C).
Then without altering the position of the body or the hand, continue stroking with the latter, fingers first, across the lower chest over the region of the liver under the right nipple of the breast, toward the left side (Fig. 4 D), where the hand moves underneath the nipple of the breast, over the lower region of the heart and is released on that side (Fig. 4 E).
Now alternate to the left side. The upper body is still bent to the left, and the left hand is placed on the side of the left thigh, just above the knee (Fig. 4 E). Now massage the left thigh, hip and side and from there across the chest with the left hand, in the same way as the right side was massaged with the right hand. When the hand is moving upward over the left thigh, hip and side, the body is of course bent to the right. After the left side has been massaged, repeat the movements on the right and so forth, alternately.
This exercise done five times will take about fifteen seconds. If counting every time when commencing to stroke from each side of hip, it will be ten counts.
Analysis and Effects of the Combined Massage Exercise No. 4
This exercise is combined in such a manner that there is obtained the movements of the arms and the bending of the body sideways, together with massage of the outer side of the thighs, the hips, the sides of the body and the lower chest.
The movements of the body and arms and hands in applying the massage movements, exercise the muscles and nerves of the arms, the shoulders, the back, the sides, the lower chest and breasts and the abdomen. They also slightly influence the liver, the stomach, the intestines and kidneys.
The massage influences the muscles, nerves and vessels of the outer side of the thighs, the hips, the lower sides of the trunk and the lower chest, as well as the liver and the heart.
The Combined Massage Exercise No. 5
Massaging the right leg with the right hand and the left leg with the left hand simultaneously from behind the ankles upward over the backs and sides of the lower legs, backs and sides of the thighs, continuing a short distance upward over the hips and from there, still with both hands at the same time, across the abdomen and lower chest to the opposite sides, the right hand passing from the right side underneath the ribs over to the left side, and the left hand passing from the left side underneath the nipples or breasts over to the right side. From there, continue stroking with both hands simultaneously inward and upward over the opposite nipples or breasts and the upper chest where the hands pass each other and stroke outward to their respective sides under the armpits; the right hand thus stroking from the left side inward and upward over the left nipple or breast and the left hand from the right side inward and upward over the right nipple or breast. Release the hands at the armpits and stroke down each side of the lower back and buttocks with the backs of the hands. At the same time, bending the upper body forward and backward.
Detailed Description
Position.—Standing erect with heels about eight inches apart and feet nearly parallel.
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.
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.
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.
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.
Bend the trunk forward and slightly to the left and place the right hand transversely on the outside of the left thigh in such a way that the four fingers are close together and pointed outward and backward (Fig. 9 A).
From there, stroke with the right hand, upward over the side of the left thigh, hip and lower side (Fig. 9 B) and inward and upward over the left nipple or breast and upper chest and outward to the right armpit; at the same time raising the trunk.
When the hand strokes across the upper chest the upper body is bent to the right, but not forward (Fig. 9 C).
Release the right hand at the right armpit; while the upper body is still bent to the right, bend it forward and place the left hand on the outer side of the right thigh (Fig. 9 D) stroking from there upward over the right hip, lower side and inward and upward over the right nipple or breast and upper chest, outward to the left armpit; at the same time raising the upper body. This time, however, the trunk is bent to the left, as the hand strokes the upper chest outward to the left armpit.
Begin again with the right hand on the side of the left thigh and continue thus each side alternately.
This exercise done five times will take about twenty-five seconds. If counting each time when commencing to stroke from the side of the hip, it will be ten counts.
Note I. When stroking and pressing upward over the side of each thigh, let the raising movement of the trunk pull the arm and hand up as far as the motion permits.
Exercise No. 9 A
Position.—The same as in exercise No. 9.
Here the same movements are done as in Exercise No. 9, but the following arm exercise has been added:
While the right hand strokes upward over the left side and upper chest, and the body is raised and bent to the right, the left outstretched arm is carried or swung around to the back and upward over the head to the front and down on the outer side of the right thigh, so that it reaches there when the right arm is released at the right armpit. The right arm then performs a similar movement, while the left hand is stroking upward over the right side.
This is somewhat similar to a swimming arm movement. It is also very like the motion used in throwing hand grenades.
Note I. Women with well-developed breasts, who might find it somewhat difficult to stroke inward and upward over them, may stroke more or less sideways inward over the breasts, or raise the palm or the back of the hand slightly outward from the body.
Analysis and Effects of the Combined Massage Exercise No. 9 (9 A)
This exercise is combined in such a way that there is obtained the movements of the arms and the bending of the upper body forward and to the sides, together with massage of the outer side of the thighs, the hips, the lower sides of the body, the chest and breasts.
In bending the body forward and to the side, in order to stroke upward over the opposite side from the thigh, the body makes a sort of twisting movement which is especially beneficial for the muscles of the lower sides, the upper abdomen and the lower back, as well as for the liver. These muscles then become stretched when the hand strokes outward to the armpit, on the other side of the upper chest, and the body is bent to that side.
The movements of the body and arms in applying the massage movements, exercise the muscles and nerves of the arms, the shoulders, the back, the chest, the lower sides and the diaphragm. They also influence the liver, the heart and the digestive organs.
The massage influences the muscles of the outer side of the thighs, the hips, the sides of the body and the chest and breasts.
The Combined Massage Exercise No. 10
Massaging with the left hand, from the side of the right hip, straight across the lower abdomen to the left side. Then, with the right hand, from the side of the left hip, straight across the lower abdomen to the right side. Massaging again with the left hand from the side of the right hip—but this time with the hand placed about four inches higher up—inward and upward underneath the border of the false ribs to the sternum (the bone in the middle of the chest, and to which the ribs are attached in front). Then massage with the right hand from the side of the left hip inward and upward under the false ribs to the end of the sternum, placing the right hand on top of the left, when massaging with the latter and vice-versa.
Detailed Description
Position.—Standing erect, heels about six inches apart and feet pointed slightly outward, legs and feet stationary.
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.
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.
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.
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.
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.