Part 3

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.