Part 1
MASSAGE & EXERCISES COMBINED
A PERMANENT PHYSICAL CULTURE COURSE FOR MEN WOMEN AND CHILDREN
HEALTH-GIVING, VITALIZING PROPHYLACTIC, BEAUTIFYING
A NEW SYSTEM OF THE CHARACTERISTIC ESSENTIALS OF GYMNASTIC AND INDIAN YOGIS CONCENTRATION EXERCISES COMBINED WITH SCIENTIFIC MASSAGE MOVEMENTS
_WITH 86 ILLUSTRATIONS AND DEEP BREATHING EXERCISES_
BY ALBRECHT JENSEN FORMERLY IN CHARGE OF MEDICAL MASSAGE CLINICS AT POLYCLINIC HOSPITAL AND OTHER HOSPITALS, NEW YORK
1920 NEW YORK, N. Y.
COPYRIGHT 1920 BY ALBRECHT JENSEN
_All Rights Reserved_
Printed by Brooks & Porter New York
_The human body is like a chain—it is only as strong as its weakest link._
_The strength of the body is destroyed by violence and idleness, but preserved by exercise._
_Big muscles do not always indicate vitality or good health; many so-called strong men have died comparatively young. Vitality is rather agility of mind and body and the ability of the latter to withstand and repulse attacks of disease._
_Good health is the best heritage parents can transmit to their children._
PREFACE
In this volume I have endeavored to place before the public a novel method of real scientific massage movements combined with exercises, so that the benefits of both may be obtained simultaneously.
The simplicity of its technic together with its ready personal application make it possible for any individual to achieve excellent results from its use.
The application of scientific massage movements stimulates the nerves, tissues, muscles, organs, vessels, glands and cells much more beneficially and effectively than general exercises. Their combined application is physical culture in its most scientific and perfected form.
In working out a practical presentation of this system, it was noted that the massage movements and the most beneficial exercises could be combined readily and simply (although this must be done in a prescribed way) and that their balanced, logical combination resulted in a method far superior to all other systems of exercises, not only for the maintenance of health, but for special therapeutic and physiologic purposes.
The exercises are chiefly intended for use at home, and will be found to be more advantageous to the individual than any course of physical culture offered anywhere. No gymnastic equipment is necessary and no expenditure, save that of the time required, which will vary mostly from twelve to twenty-five minutes daily according to the time, need and inclination of the individual.
ALBRECHT JENSEN, New York.
* * * * *
DR. WILLIAM SHARPE 20 West 50th Street, New York
_March, 1920._
_Mr. Jensen:_
_Dear Sir:_
_It is a pleasure to recommend most highly your system of massage and exercises combined. I have observed the excellent results—from your method of massage alone—in so many of the patients at the Polyclinic Hospital—both in my own patients and in those of the other physicians that I do not hesitate to endorse your statements. The fact that no apparatus is necessary for the combined massage exercises, which are thus automatically graduated according to each person’s strength and condition, is a most desirable feature._
_They are especially adapted to be used by men, women and children as a permanent physical culture course._
_Very truly yours,_
_(Signed) William Sharpe._
* * * * *
EDWARD LELAND KELLOGG, M.D. WILLIAM ALVIN KELLOGG, M.D. 48 West 51st Street New York
_April, 1920._
_Mr. A. Jensen, New York City._
_Dear Sir:_
_I am glad to have had the privilege of looking over the manuscript of your system of combined massage and exercise._
_The results so far as I have observed them have been excellent. This combined treatment possesses manifest advantages over either massage or exercises given separately._
_The fact that no apparatus is needed and that the strength of the individual adapts the course or treatment to his particular need, renders it generally applicable._
_Very truly,_
_(Signed) E. L. Kellogg._
CONTENTS
PAGE
ATHLETIC INSTRUCTORS 13
RESULTANT BAD EFFECTS FROM THE USE OF HEAVY APPARATUS, WEIGHTS AND TOO STRENUOUS EXERCISES 15
SPECIAL BENEFIT TO WOMEN FROM THE USE OF THESE EXERCISES 17
THE CONSTRUCTION AND CHARACTERISTICS OF THE COMBINED MASSAGE EXERCISES 19
COMMENTARIES AS TO THEIR USE 24
THE PRESSURE OF THE HANDS 24
THE DEGREE OF EXERTION 26
THE BEST TIME FOR THE EXERCISES 27
SPECIAL REMARKS 28
GENERAL AND DETAILED DESCRIPTION OF THE COMBINED MASSAGE EXERCISES WITH THEIR ANALYSES AND EFFECTS 30
Exercise No. 1 30
Exercise No. 2 33
Exercise No. 3 36
Exercise No. 3 A 39
Exercise No. 4 41
Exercise No. 5 43
Exercise No. 6 48
Exercise No. 7 50
Exercise No. 8 54
Exercise No. 9 56
Exercise No. 9 A 57
Exercise No. 10 59
Exercise No. 11 62
Exercise No. 12 64
Exercise No. 13 66
Exercise No. 14 69
Exercise No. 14 A 70
PROPER BREATHING 72
SPECIAL AND GENERAL DEEP BREATHING EXERCISES 74
SYNOPTIC REVIEW OF THE COMBINED MASSAGE EXERCISES 78
HOW THE NUMBER OF EXERCISES FOR ONE PERFORMANCE CAN BEST BE DECREASED 85
ANOTHER SYSTEM:
Practicing the Movements of the Body Without the Massage 86
SUPPLEMENT
HOW THE EXERCISES MAY BE UTILIZED IN SOME DISEASED AND DISORDERED CONDITIONS OF THE BODY 87
Anaemia 88
Headache 88
Disorders of the Digestive System 88
Disorders of the Liver 90
Diabetes 90
Affections of the Lungs 90
Disordered Conditions of the Heart 91
Insomnia 91
Muscular Disorders 91
Nervous Diseases 92
Obesity 92
Curvature of the Spine 92
ATHLETIC INSTRUCTORS
The tendency of most instructors or athletes, when presenting exercises, is to lay stress upon the production of large muscles, capable of certain performances. Some even go so far as to relate specific feats, which they are able to accomplish by reason of their great muscular power, which, it may be observed, is not necessarily indicative of good health. Oftentimes they have obtained this muscular strength by other exercises than the ones described in their books, or they have been accustomed to hard work from early youth, or are naturally strong. But the impression is conveyed that any individual can acquire the same muscular strength by practicing their exercises.
It is interesting to note that Sandow in his “Magazine for Physical Culture,” criticizes the abdominal muscles of a Danish instructor in athletics by the name of Muller, as almost abnormally developed, and Muller in turn retorts that Sandow’s arms and legs are too thick for their length, and his figure is too clumsy. That Mr. Muller has a better figure than Mr. Sandow is true, as is likewise the fact that the latter has given too much attention to heavy-weight lifting. Sandow is not as tall as Muller, however, and quite naturally if a man of small stature has the same muscular development as a taller man, it is conclusive that the figure of the smaller must appear more clumsy.
It does not follow that two persons practicing the same exercises will develop similar figures, although some men and women, who teach or publish courses in physical culture, often give their pupils or readers this impression.
However, any good exercises will improve the figure. What is significant is the fact that Sandow and Muller are arguing so much about a matter of no vital importance. Both might be sound and healthy, even if what they say about each other is true.
In a book of exercises published by Mr. Muller, mention is made of some rubbing or skin exercises, as they are called. These are practically only skin deep, as far as the rubbing is concerned. Mr. Muller correctly admits this in an explanation that the rubbing provides for a kneading of the entire surface of the skin. The English translator of the book likewise explains, in his Introduction, that the rubbing exercises are an endeavor to restore to its due position, the proper care of the skin.
There is a great difference between scientific massage movements and rubbing, although this may not be evident to the layman. While scientific massage movements also benefit the skin, their influence upon the deeper lying vessels, organs, nerves and muscles is of far greater importance.
RESULTANT BAD EFFECTS FROM THE USE OF HEAVY APPARATUS, WEIGHTS AND TOO STRENUOUS EXERCISES
Something similar to what happened to the frog that wanted to be as large as the ox occurs in many a young man, who begins to exercise with heavy apparatus and weights in order to develop his muscles. Usually in the first or second month there will be a marked increase of development of the muscles and believing that this relative development will continue, he becomes over-enthusiastic and works so vigorously that he suffers from his mistake. Then, if the exercises are suddenly stopped and not gradually decreased, and if the poisonous substances and fatigue matter accumulated in the muscles are not removed by massage, the result will be muscles that are too hard and too stiff, with the accompanying ill effects. Such exercises also place too great a strain upon the nerves, heart and other organs of the body. The energy it demands ought to be put to a better purpose; as Jules Claretie of the Theatre Français in Paris aptly said, when discussing some rough sport, “Think though about other things.”
Most apparatus used for exercise acts too artificially.
Because a person possesses great muscular strength, it does not necessarily follow that his organs and nerves have a proportionate strength and vitality. Many noteworthy examples of this fallacy may be cited. Thus, for instance, Ellegaard, known as one of the best cycle riders in the world, some fifteen years ago, was rejected as a soldier. John L. Sullivan, the boxer, died of a weak heart. Les Darcy, the boxer from Australia, who was to have fought Jess Willard, succumbed to pneumonia within a few days after his illness, and many other athletic exponents have impaired their health or gone to too early a grave, the victims of professional ambition.
One should be by no means adverse to well developed and strong muscles, so long as the elasticity and rhythm of the movements of the body are unimpaired, but if the nerves and organs have been overtaxed in the development of the muscles, the result is a weaker instead of a stronger individual.
Experiments have shown that while the man with big and hard biceps muscles may be able to lift a heavier weight than the man with more supple and elastic muscles, the latter would lift a smaller weight a greater number of times. Both would improve their performance after five minutes of massage had been applied to the arms.
When practicing the combined massage exercises set forth in this book, the muscles become massaged during each exercise.
The strongest athlete may exert the same strength that he employs in heavy-weight lifting, or apparatus work, when applying these massage movements to the body, without any of the possible ill effects resulting from heavy gymnastic work. The use of such strength in the combined massage exercises will thus result in benefit for the body in the form of massage, and this will greatly assist in re-establishing the vitality that might have been lost by excessive strenuous exercises.
It should not be construed that these arguments are intended as advice to refrain from outdoor exercises and sports. Anyone and everyone should practice and participate in any sports suitable to their temperament, time and purse, but care should be taken not to overtax the strength or vitality.
SPECIAL BENEFIT TO WOMEN FROM THE USE OF THESE EXERCISES
The combined massage exercises are extremely beneficial to women and girls of all ages.
Women suffer more from constipation than men. This may be due to the use of corsets, which at times prevent the respiratory muscles from being put into full play, or hinder the blood from circulating freely and often cause flabbiness or even atrophy to the abdominal and pectoral muscles. It is therefore often the original and chief cause of disorders in the digestive and abdominal organs.
It is especially important that women, looking forward to motherhood, should possess strong and healthy abdominal organs and muscles. These will cause a quick and natural delivery of the child; and children born under such conditions are not likely to suffer deforming injuries, as for instance, the tearing of a nerve leading to an arm (brachial paralysis), etc., which often occurs when artificial means have to be used at their birth.
Pregnancy is, however, not feared so much either for the inconvenience of carrying the infant or its delivery, but chiefly because of the current idea that a woman may lose her girlish appearance or not feel as young as before; this has often happened to many. If from early youth a woman has exercised and trained her abdominal muscles, the state of pregnancy will be less disagreeable. She would also look forward to this state with more hope and delight, if she could be made to realize that by care, massage and exercises of the abdominal muscles, after having recovered from her accouchement, she could regain her former figure and appearance.
The combined massage exercises, Nos. 10, 3, 7 and 5 are most beneficial for the abdominal organs and muscles. The massage movements in Nos. 10 and 3 are especially beneficial, for pelvic exudations; they cause a quicker and more complete removal of same.
If girls of thirteen years of age or younger would begin to practice the combined massage exercises and the breathing exercises for fifteen or twenty minutes each day, irregularities in periodical exudations could be prevented in most cases; the chest would be firmer and it would do much to allow the change into womanhood to proceed without any injury to the nerves or general health.
THE CONSTRUCTION AND CHARACTERISTICS OF THE COMBINED MASSAGE EXERCISES
The chief characteristics of the exercises presented in this book is that scientific or medical massage movements (not mere rubbing) have been combined with the essentials of preliminary gymnastic exercises, such as for instance, bending, stretching and circulating movements of the arms, the bending of the body (trunk) backward, forward and to the side, turning and rolling it to the right or left, and bending and stretching the legs.
By this combined application of the massage movements with the movements of the body, there is also obtained the benefit of the essential characteristics of the Indian Yogis system or concentration exercises, so-called after the old Hindus,—the Yogi. For example, one of their exercises consisted of placing the backs of the hands on the back, and by concentrating the mind on the muscles of the arms a stationary pressure was exerted on that part of the body. Another consisted of clutching the hands firmly (with arms at sides) and rising up on toes, at the same time concentrating the mind on the muscles of the arms and legs. The Yogis also practiced other exercises, in which the hands exerted a stationary pressure on other parts of the body and against a wall.
The few more or less fantastic systems of exercise presented during the last fifty years, which consist mainly in producing an imaginary resistance to the muscles by will power only, originate from the Indian Yogis.
In the exercises presented in this book a natural, better and more agreeable resistance to the muscles of the legs, arms and trunk is secured by stroking and pressing with the hands on the body and limbs. =Here the pressing is not stationary=, as in the Indian and similar exercises, but it is done while the hands are stroking. =This stroking and pressing= is done in such a manner that it is identical with scientific massage movements, some of which have been used by specialists prominent in Europe and America. To the exercises are also added those which in the author’s experience at hospitals in New York, have been found to be productive of the best results. The only difference is that they are here joined to the movements of the body and are performed by the individual.
These massage movements have a far greater beneficial effect—therapeutically as well as physiologically—than the body movements themselves, to which they are combined. A brief explanation of their effects may here be interpolated.
1. They bring about increasing activity in the glands and vessels of the skin and muscles. Waste and poisonous substances are carried away by the lymph and blood supply and disposed of through the skin, lungs and kidneys more readily than otherwise.
2. Flabby and atrophied muscles are nourished and restored, while hard and contracted muscles are made more soft and supple; and fatigue matter removed from them.
3. They stimulate and nourish the nerves and through them the tissues and organs of the body.
4. They cause increased combustion in the tissues, more carbonic acid gas is eliminated and more oxygen absorbed, thereby stimulating and increasing respiration through the lungs and skin pores.
5. The massage movements will likewise stimulate and cause increased activity in the digestive organs. The flow of the digestive juices from the liver and pancreas, which are essential for proper digestion and absorption of food, is increased. They assist in preventing engorgement of the liver and are very beneficial to that organ. The stomach and intestines are influenced directly by the mechanical action of the massage movements and indirectly through nourishment of the nerve centres controlling them.
6. The direct action of the kidneys and bladder is also stimulated, so that waste and poisonous substances are eliminated more quickly.
7. The heart is influenced not only by massaging around and over its region, thus stimulating the muscles and nerves surrounding it, but also through the influence of the massage movements on the circulation of the blood. The strength of the heart-beat is thus increased and the number decreased.
8. Weak eyes have been benefited by the effect of massage on the nervous system.
Summarizing, it may be seen that: (1) In the massage exercises the essentials of preliminary gymnasium exercises are included with their resultant benefit. (2) The therapeutic and physiologic beneficial effect of scientific massage movements are obtained. (3) The benefit of the essential characteristics of the concentration system originated by the Hindus is secured and in a much more effective facile and agreeable manner. (4) In addition, there accrue the other general advantages which the massage exercises possess. A few of these may be noted:
a. The maximum of effect with the minimum of effort.
b. The stretching, pressing, stimulating and nourishing of the nerves in a natural way.
c. The avoidance of mental fatigue. The longer the exercises are practiced the more they are liked, because of their agreeable nature and immediate effect.
d. Inasmuch as they are regulated by the pressure of the hands, they may be adapted to any required degree and thus are equally beneficial to all, from the most developed athlete down to the little child old enough to understand their execution.
e. The exercises may also be used in different disordered and diseased conditions of the body, of a mild character, in which massage is helpful. A person with injured legs and even one with no legs at all will be able to practice some of them in a sitting or lying posture; namely, massage exercises Nos. 1, 2, 10 and 12, and without the movements of the body also Nos. 8, 11 and 14.
f. Because they improve the circulation of blood and lymph, enrich the blood, burn away fatty tissues, build up muscles, and have the most beneficial influence on the nerves and glands; they will improve the appearance and the figure of both stout and thin.
g. They will preserve youth and retard old age.
COMMENTARIES AS TO THEIR USE
The massage exercises are chiefly intended to serve as a daily course for men, women and children, in order to preserve and improve their health, vitality, energy and figure.
The best method to adopt is to practice all the combined massage exercises in their order together with a special or general deep breathing exercise at the intervals as explained in Chapter “Synoptic Review,” page 78. In this way the massage movements and the movements of the body are applied in the best proportion. Whether the massage exercises are done five, ten or fifteen times each, or more, the time allotted for the deep breathing at the intervals indicated should not exceed fifteen seconds.