Part 2

Practicing all the exercises from five to fifteen times each in the manner noted will require from twelve to twenty-five minutes (i.e., one performance), which will be most suitable to all who are using them as a daily course. Old and stout persons will probably require a little more time for one performance than is necessary for those who are younger, thinner or more athletic. There is, however, nothing to prevent anyone from increasing the time to half an hour or even longer if desired; or, the performance may be made to last as long as the performer might have been accustomed to exercise in a gymnasium. The average time required for doing each massage exercise five times will be found in the descriptions.

THE PRESSURE OF THE HANDS

The massage exercises not only may be regulated and made more or less vigorous by increasing or decreasing their number and speed, but also by increasing or decreasing the pressure of the hands while stroking the body. They can thus be practiced fifteen times each with a light pressure and not tire as much as if they are practiced five times each with a stronger pressure.

=A light pressure= is accomplished when practically only the weight of the hands is put into play.

=The strongest pressure= is exerted when the fingers and hands are used as forcefully as possible.

=A moderate pressure= is one which is midway between no real pressure and the most forceful.

=A strong pressure= is then somewhat more forcible than the moderate.

A powerful pressure with the hands will of course give a more effective massage and make the movements of the body and limbs more vigorous, thus influencing the entire body to a greater degree than will a light pressure. However, this does not mean that it is necessary or most practical to utilize the strongest pressure possible, although even that may be done without causing harm, since the massaging of the muscles will automatically prevent any stiffness or ill effects.

It must be remembered that by the strongest pressure is meant the strongest that one is able to exert upon oneself. Let us take, for example, two persons of widely different physical strength, such as a powerful wrestler and a little girl of about ten years of age. If the wrestler uses the strongest pressure possible for him to exert, that pressure would not be harmful to him (provided, of course, that he has had no recent injuries), since his body is proportionately strong. The little girl, however, cannot endure the pressure that the wrestler is able to exert on his body, but she will not be able to press so forcibly. She will, however, be able to endure the strongest pressure that she can exert, because its strength will be in proportion to the strength of her body.

If it is a question as to whether each exercise should be practiced a lesser number of times with the strongest pressure or a greater number of times with a moderate or strong pressure, the latter method is not only advisable but preferable.

Therefore, in most instances a moderate or strong pressure should be used when the same pressure is exerted throughout one performance.

=Using different degrees of pressure= for one exercise is not only quite practical, but also as effective as using the same pressure for one performance. For instance, if an exercise is practiced five times, the first time a light pressure may be exerted, the second time a moderate, the third time a strong, the fourth also a strong and the fifth a moderate pressure.

If an exercise is done ten times the different degrees of pressure can, of course, be accomplished with more variation. In other words, a changing pressure may be utilized by gradually increasing it each time, until the exercise has been executed five or six times, then gradually decreasing for each of the remaining four or five times. If the exercise is practiced fifteen times, increase the pressure until the seventh or eighth time, decreasing it for each of the remaining times, and so forth.

THE DEGREE OF EXERTION

Whether the massage exercises are practiced a lesser number of times with a strong pressure or a greater number of times with a light pressure and whether they are executed quickly or slowly; each exercise may be practiced until the desired fatigue is induced.

A boxer, wrestler or any other athlete in training may wish to practice the exercises in such a manner and to such an extent that complete fatigue results. The same may be true in the case of stout people who wish to reduce, when the heart and other vital organs are not essentially weakened.

Men, women and children who use the exercises daily for improving and preserving their health will undoubtedly follow a moderate course and do each exercise only until slightly fatigued. However, more strenuous performances may be executed, but care should be taken to avoid all extremes.

If any exercise provokes fatigue, the fifteen seconds deep breathing between that and the next will probably serve to eradicate this. If not, the pause between the massage exercise and the breathing may be prolonged. However, the fatigue feeling resulting from a vigorous or prolonged massage exercise will not last as long as that which results from other exercises with similar exertion. This is due to the influence of the massage movements.

THE BEST TIME FOR THE EXERCISES

While it is well to do exercises in the morning, the majority do not feel inclined to exert themselves vigorously immediately upon arising. Neither is it scientifically correct, since the body has been inactive and in a prone position for several hours. The following procedure is advisable:

Upon arising, practice the general and special breathing exercises without strain, about two times each. This will benefit the heart action and the circulation. Subsequently, or after the bath, practice all the massage exercises from five to ten times each. If there is no time for all, practice exercises No. 7 or 5, or both.

Get the habit of proper breathing from early morning.

If a bath is taken every morning, a warm shower gradually getting cooler is preferable.

The afternoon or evening, about half an hour before dinner, is also a desirable time for exercising, since the flow of the gastric juices will be stimulated and cause the entire digestive system to be in its best condition for the reception of food. It is best not to do any violent exercising within at least three-quarters of an hour after a substantial meal has been taken.

If the massage exercises are practiced for about ten minutes without too much exertion, just before going to bed, it will prove beneficial to sleep.

Before and after a bath in the ocean is also an opportune time for doing the exercises.

It is not intended to convey the impression that all the combined massage exercises must necessarily be performed three times every day, although this might be very good under proper circumstances. They should be done, however, at least once a day, although adherence to this rule may not be feasible at all times. For instance, on a very hot day, with a high degree of humidity, when continual perspiration is induced, it may seem desirable to omit them. However, if only one or two massage exercises are done in the morning it is advisable that all of them, with the breathing exercise, at the intervals, be practiced at least five times each later in the day. Ten times each would be better.

In addition, the special and general deep breathing exercises should be practiced separately for about five minutes once or twice daily.

SPECIAL REMARKS

Each exercise should be done in one uniform rhythmical movement.

The room should be aired, the window open, if this is possible without incurring draught or without too great a drop in the temperature.

One is not likely to take cold when exercising but it is well to dress quickly upon completion of the movements. Of course in the winter the room may be warmed.

If the skin is moist, a bath should be taken or the body wiped with a wet, cool towel and thoroughly dried before the exercises are commenced. If the body and the palms of the hands become moist while exercising, some talcum powder should be sprinkled on the skin.

THE ILLUSTRATIONS

To those, who have read the preceding chapters, it will hardly be necessary to point out, that the exercises demonstrated by a woman are not intended for women only but also for men and children; and likewise the exercises demonstrated by a man—the author—are equally beneficial for women and children.

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)_