,illustration3 ,,the ,,author ,,massage ,,exercises ,,combined ,a ,,permanent ,,physical ,,culture ,,course ,,for ,,men ,,women ,,and ,,children ,,health-,,giving1 ,,vitalizing ,,prophylactic1 ,,beautifying ,a ,,new ,,system ,,of ,,the ,,characteristic ,,essentials ,,of ,,gymnastic ,,and ,,indian ,,yogis ,,concentration ,,exercises ,,combined ,,with ,,scientific ,,massage ,,movements ,,with #hf ,,illustrations ,,and ,,deep ,,breathing ,,exercises ,,by ,,albrecht ,,jensen ,,formerly ,,in ,,charge ,,of ,,medical ,,massage ,,clinics ,,at ,,polyclinic ,,hospital ,,and ,,other ,,hospitals1 ,,new ,,york #aibj ,,new ,,york1 ,n4 ,y4 ,,copyright #aibj ,,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 link4 ,the strength of the body is destroyed by violence and idleness1 but preserved by exercise4 ,big muscles do not always indicate vitality or good health2 many so-called strong men have died comparatively young4 ,vitality is rather agility of mind and body and the ability of the latter to withstand and repulse attacks of disease4 ,good health is the best heritage parents can transmit to their children4 ,,preface ,in this volume ,i have endeavored to place before the public a novel method of real scientific massage movements combined with exercises1 so that the benefits of both may be obtained simultaneously4 ,the simplicity of its technic together with its ready personal application make it possible for any individual to achieve excellent results from its use4 ,the application of scientific massage movements stimulates the nerves1 tissues1 muscles1 organs1 vessels1 glands and cells much more beneficially and effectively than general exercises4 ,their combined application is physical culture in its most scientific and perfected form4 ,in working out a practical presentation of this system1 it was noted that the massage movements and the most beneficial exercises could be combined readily and simply 7although this must be done in a prescribed way7 and that their balanced1 logical combination resulted in a method far superior to all other systems of exercises1 not only for the maintenance of health1 but for special therapeutic and physiologic purposes4 ,the exercises are chiefly intended for use at home1 and will be found to be more advantageous to the individual than any course of physical culture offered anywhere4 ,no gymnastic equipment is necessary and no expenditure1 save that of the time required1 which will vary mostly from twelve to twenty-five minutes daily according to the time1 need and inclination of the individual4 ,,albrecht ,,jensen1 ,new ,york4 99 99 99 99 99 ,,dr4 ,,william ,,sharpe #bj ,west #ejth ,street1 ,new ,york ,march1 #aibj4 ,mr4 ,jensen3 ,dear ,sir3 ,it is a pleasure to recommend most highly your system of massage and exercises combined4 ,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 statements4 ,the fact that no apparatus is necessary for the combined massage exercises1 which are thus automatically graduated according to each person's strength and condition1 is a most desirable feature4 ,they are especially adapted to be used by men1 women and children as a permanent physical culture course4 ,very truly yours1 7,signed7 ,william ,sharpe4 99 99 99 99 99 ,,edward ,,leland ,,kellogg1 ,m4,d4 ,,william ,,alvin ,,kellogg1 ,m4,d4 #dh ,west #east ,street ,new ,york ,april1 #aibj4 ,mr4 ,a4 ,jensen1 ,new ,york ,city4 ,dear ,sir3 ,i am glad to have had the privilege of looking over the manuscript of your system of combined massage and exercise4 ,the results so far as ,i have observed them have been excellent4 ,this combined treatment possesses manifest advantages over either massage or exercises given separately4 ,the fact that no apparatus is needed and that the strength of the individual adapts the course or treatment to his particular need1 renders it generally applicable4 ,very truly1 7,signed7 ,e4 ,l4 ,kellogg4 ,,contents ,,page ,,athletic ,,instructors #ac ,,resultant ,,bad ,,effects ,,from ,,the ,,use ,,of ,,heavy ,,apparatus1 ,,weights ,,and ,,too ,,strenuous ,,exercises #ae ,,special ,,benefit ,,to ,,women ,,from ,,the ,,use ,,of ,,these ,,exercises #ag ,,the ,,construction ,,and ,,characteristics ,,of ,,the ,,combined ,,massage ,,exercises #ai ,,commentaries ,,as ,,to ,,their ,,use #bd ,,the ,,pressure ,,of ,,the ,,hands #bd ,,the ,,degree ,,of ,,exertion #bf ,,the ,,best ,,time ,,for ,,the ,,exercises #bg ,,special ,,remarks #bh ,,general ,,and ,,detailed ,,description ,,of ,,the ,,combined ,,massage ,,exercises ,,with ,,their ,,analyses ,,and ,,effects #cj ,exercise ,no4 #a #cj ,exercise ,no4 #b #cc ,exercise ,no4 #c #cf ,exercise ,no4 #c ,a #ci ,exercise ,no4 #d #da ,exercise ,no4 #e #dc ,exercise ,no4 #f #dh ,exercise ,no4 #g #ej ,exercise ,no4 #h #ed ,exercise ,no4 #i #ef ,exercise ,no4 #i ,a #eg ,exercise ,no4 #aj #ei ,exercise ,no4 #aa #fb ,exercise ,no4 #ab #fd ,exercise ,no4 #ac #ff ,exercise ,no4 #ad #fi ,exercise ,no4 #ad ,a #gj ,,proper ,,breathing #gb ,,special ,,and ,,general ,,deep ,,breathing ,,exercises #gd ,,synoptic ,,review ,,of ,,the ,,combined ,,massage ,,exercises #gh ,,how ,,the ,,number ,,of ,,exercises ,,for ,,one ,,performance ,,can ,,best ,,be ,,decreased #he ,,another ,,system3 ,practicing the ,movements of the ,body ,without the ,massage #hf ,,supplement ,,how ,,the ,,exercises ,,may ,,be ,,utilized ,,in ,,some ,,diseased ,,and ,,disordered ,,conditions ,,of ,,the ,,body #hg ,anaemia #hh ,headache #hh ,disorders of the ,digestive ,system #hh ,disorders of the ,liver #ij ,diabetes #ij ,affections of the ,lungs #ij ,disordered ,conditions of the ,heart #ia ,insomnia #ia ,muscular ,disorders #ia ,nervous ,diseases #ib ,obesity #ib ,curvature of the ,spine #ib ,,athletic ,,instructors ,the tendency of most instructors or athletes1 when presenting exercises1 is to lay stress upon the production of large muscles1 capable of certain performances4 ,some even go so far as to relate specific feats1 which they are able to accomplish by reason of their great muscular power1 which1 it may be observed1 is not necessarily indicative of good health4 ,oftentimes they have obtained this muscular strength by other exercises than the ones described in their books1 or they have been accustomed to hard work from early youth1 or are naturally strong4 ,but the impression is conveyed that any individual can acquire the same muscular strength by practicing their exercises4 ,it is interesting to note that ,sandow in his 8,magazine for ,physical ,culture10 criticizes the abdominal muscles of a ,danish instructor in athletics by the name of ,muller1 as almost abnormally developed1 and ,muller in turn retorts that ,sandow's arms and legs are too thick for their length1 and his figure is too clumsy4 ,that ,mr4 ,muller has a better figure than ,mr4 ,sandow is true1 as is likewise the fact that the latter has given too much attention to heavy-weight lifting4 ,sandow is not as tall as ,muller1 however1 and quite naturally if a man of small stature has the same muscular development as a taller man1 it is conclusive that the figure of the smaller must appear more clumsy4 ,it does not follow that two persons practicing the same exercises will develop similar figures1 although some men and women1 who teach or publish courses in physical culture1 often give their pupils or readers this impression4 ,however1 any good exercises will improve the figure4 ,what is significant is the fact that ,sandow and ,muller are arguing so much about a matter of no vital importance4 ,both might be sound and healthy1 even if what they say about each other is true4 ,in a book of exercises published by ,mr4 ,muller1 mention is made of some rubbing or skin exercises1 as they are called4 ,these are practically only skin deep1 as far as the rubbing is concerned4 ,mr4 ,muller correctly admits this in an explanation that the rubbing provides for a kneading of the entire surface of the skin4 ,the ,english translator of the book likewise explains1 in his ,introduction1 that the rubbing exercises are an endeavor to restore to its due position1 the proper care of the skin4 ,there is a great difference between scientific massage movements and rubbing1 although this may not be evident to the layman4 ,while scientific massage movements also benefit the skin1 their influence upon the deeper lying vessels1 organs1 nerves and muscles is of far greater importance4 ,,resultant ,,bad ,,effects ,,from ,,the ,,use ,,of ,,heavy ,,apparatus1 ,,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 man1 who begins to exercise with heavy apparatus and weights in order to develop his muscles4 ,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 continue1 he becomes over-enthusiastic and works so vigorously that he suffers from his mistake4 ,then1 if the exercises are suddenly stopped and not gradually decreased1 and if the poisonous substances and fatigue matter accumulated in the muscles are not removed by massage1 the result will be muscles that are too hard and too stiff1 with the accompanying ill effects4 ,such exercises also place too great a strain upon the nerves1 heart and other organs of the body4 ,the energy it demands ought to be put to a better purpose2 as ,jules ,claretie of the ,theatre ,franais in ,paris aptly said1 when discussing some rough sport1 8,think though about other things40 ,most apparatus used for exercise acts too artificially4 ,because a person possesses great muscular strength1 it does not necessarily follow that his organs and nerves have a proportionate strength and vitality4 ,many noteworthy examples of this fallacy may be cited4 ,thus1 for instance1 ,ellegaard1 known as one of the best cycle riders in the world1 some fifteen years ago1 was rejected as a soldier4 ,john ,l4 ,sullivan1 the boxer1 died of a weak heart4 ,les ,darcy1 the boxer from ,australia1 who was to have fought ,jess ,willard1 succumbed to pneumonia within a few days after his illness1 and many other athletic exponents have impaired their health or gone to too early a grave1 the victims of professional ambition4 ,one should be by no means adverse to well developed and strong muscles1 so long as the elasticity and rhythm of the movements of the body are unimpaired1 but if the nerves and organs have been overtaxed in the development of the muscles1 the result is a weaker instead of a stronger individual4 ,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 muscles1 the latter would lift a smaller weight a greater number of times4 ,both would improve their performance after five minutes of massage had been applied to the arms4 ,when practicing the combined massage exercises set forth in this book1 the muscles become massaged during each exercise4 ,the strongest athlete may exert the same strength that he employs in heavy-weight lifting1 or apparatus work1 when applying these massage movements to the body1 without any of the possible ill effects resulting from heavy gymnastic work4 ,the use of such strength in the combined massage exercises will thus result in benefit for the body in the form of massage1 and this will greatly assist in re-establishing the vitality that might have been lost by excessive strenuous exercises4 ,it should not be construed that these arguments are intended as advice to refrain from outdoor exercises and sports4 ,anyone and everyone should practice and participate in any sports suitable to their temperament1 time and purse1 but care should be taken not to overtax the strength or vitality4 ,,special ,,benefit ,,to ,,women ,,from ,,the ,,use ,,of ,,these ,,exercises ,the combined massage exercises are extremely beneficial to women and girls of all ages4 ,women suffer more from constipation than men4 ,this may be due to the use of corsets1 which at times prevent the respiratory muscles from being put into full play1 or hinder the blood from circulating freely and often cause flabbiness or even atrophy to the abdominal and pectoral muscles4 ,it is therefore often the original and chief cause of disorders in the digestive and abdominal organs4 ,it is especially important that women1 looking forward to motherhood1 should possess strong and healthy abdominal organs and muscles4 ,these will cause a quick and natural delivery of the child2 and children born under such conditions are not likely to suffer deforming injuries1 as for instance1 the tearing of a nerve leading to an arm 7brachial paralysis71 etc41 which often occurs when artificial means have to be used at their birth4 ,pregnancy is1 however1 not feared so much either for the inconvenience of carrying the infant or its delivery1 but chiefly because of the current idea that a woman may lose her girlish appearance or not feel as young as before2 this has often happened to many4 ,if from early youth a woman has exercised and trained her abdominal muscles1 the state of pregnancy will be less disagreeable4 ,she would also look forward to this state with more hope and delight1 if she could be made to realize that by care1 massage and exercises of the abdominal muscles1 after having recovered from her accouchement1 she could regain her former figure and appearance4 ,the combined massage exercises1 ,nos4 #aj1 #c1 #g and #e are most beneficial for the abdominal organs and muscles4 ,the massage movements in ,nos4 #aj and #c are especially beneficial1 for pelvic exudations2 they cause a quicker and more complete removal of same4 ,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 day1 irregularities in periodical exudations could be prevented in most cases2 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 health4 ,,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 7not mere rubbing7 have been combined with the essentials of preliminary gymnastic exercises1 such as for instance1 bending1 stretching and circulating movements of the arms1 the bending of the body 7trunk7 backward1 forward and to the side1 turning and rolling it to the right or left1 and bending and stretching the legs4 ,by this combined application of the massage movements with the movements of the body1 there is also obtained the benefit of the essential characteristics of the ,indian ,yogis system or concentration exercises1 so-called after the old ,hindus1--the ,yogi4 ,for example1 one of their exercises consisted of placing the backs of the hands on the back1 and by concentrating the mind on the muscles of the arms a stationary pressure was exerted on that part of the body4 ,another consisted of clutching the hands firmly 7with arms at sides7 and rising up on toes1 at the same time concentrating the mind on the muscles of the arms and legs4 ,the ,yogis also practiced other exercises1 in which the hands exerted a stationary pressure on other parts of the body and against a wall4 ,the few more or less fantastic systems of exercise presented during the last fifty years1 which consist mainly in producing an imaginary resistance to the muscles by will power only1 originate from the ,indian ,yogis4 ,in the exercises presented in this book a natural1 better and more agreeable resistance to the muscles of the legs1 arms and trunk is secured by stroking and pressing with the hands on the body and limbs4 ,here the pressing is not stationary1 as in the ,indian and similar exercises1 but it is done while the hands are stroking4 ,this stroking and pressing is done in such a manner that it is identical with scientific massage movements1 some of which have been used by specialists prominent in ,europe and ,america4 ,to the exercises are also added those which in the author's experience at hospitals in ,new ,york1 have been found to be productive of the best results4 ,the only difference is that they are here joined to the movements of the body and are performed by the individual4 ,these massage movements have a far greater beneficial effect--therapeutically as well as physiologically--than the body movements themselves1 to which they are combined4 ,a brief explanation of their effects may here be interpolated4 #a4 ,they bring about increasing activity in the glands and vessels of the skin and muscles4 ,waste and poisonous substances are carried away by the lymph and blood supply and disposed of through the skin1 lungs and kidneys more readily than otherwise4 #b4 ,flabby and atrophied muscles are nourished and restored1 while hard and contracted muscles are made more soft and supple2 and fatigue matter removed from them4 #c4 ,they stimulate and nourish the nerves and through them the tissues and organs of the body4 #d4 ,they cause increased combustion in the tissues1 more carbonic acid gas is eliminated and more oxygen absorbed1 thereby stimulating and increasing respiration through the lungs and skin pores4 #e4 ,the massage movements will likewise stimulate and cause increased activity in the digestive organs4 ,the flow of the digestive juices from the liver and pancreas1 which are essential for proper digestion and absorption of food1 is increased4 ,they assist in preventing engorgement of the liver and are very beneficial to that organ4 ,the stomach and intestines are influenced directly by the mechanical action of the massage movements and indirectly through nourishment of the nerve centres controlling them4 #f4 ,the direct action of the kidneys and bladder is also stimulated1 so that waste and poisonous substances are eliminated more quickly4 #g4 ,the heart is influenced not only by massaging around and over its region1 thus stimulating the muscles and nerves surrounding it1 but also through the influence of the massage movements on the circulation of the blood4 ,the strength of the heart-beat is thus increased and the number decreased4 #h4 ,weak eyes have been benefited by the effect of massage on the nervous system4 ,summarizing1 it may be seen that3 7#a7 ,in the massage exercises the essentials of preliminary gymnasium exercises are included with their resultant benefit4 7#b7 ,the therapeutic and physiologic beneficial effect of scientific massage movements are obtained4 7#c7 ,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 manner4 7#d7 ,in addition1 there accrue the other general advantages which the massage exercises possess4 ,a few of these may be noted3 a4 ,the maximum of effect with the minimum of effort4 b4 ,the stretching1 pressing1 stimulating and nourishing of the nerves in a natural way4 c4 ,the avoidance of mental fatigue4 ,the longer the exercises are practiced the more they are liked1 because of their agreeable nature and immediate effect4 d4 ,inasmuch as they are regulated by the pressure of the hands1 they may be adapted to any required degree and thus are equally beneficial to all1 from the most developed athlete down to the little child old enough to understand their execution4 e4 ,the exercises may also be used in different disordered and diseased conditions of the body1 of a mild character1 in which massage is helpful4 ,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 posture2 namely1 massage exercises ,nos4 #a1 #b1 #aj and #ab1 and without the movements of the body also ,nos4 #h1 #aa and #ad4 f4 ,because they improve the circulation of blood and lymph1 enrich the blood1 burn away fatty tissues1 build up muscles1 and have the most beneficial influence on the nerves and glands2 they will improve the appearance and the figure of both stout and thin4 g4 ,they will preserve youth and retard old age4 ,,commentaries ,,as ,,to ,,their ,,use ,the massage exercises are chiefly intended to serve as a daily course for men1 women and children1 in order to preserve and improve their health1 vitality1 energy and figure4 ,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 8,synoptic ,review10 page #gh4 ,in this way the massage movements and the movements of the body are applied in the best proportion4 ,whether the massage exercises are done five1 ten or fifteen times each1 or more1 the time allotted for the deep breathing at the intervals indicated should not exceed fifteen seconds4 ,practicing all the exercises from five to fifteen times each in the manner noted will require from twelve to twenty-five minutes 7i4e41 one performance71 which will be most suitable to all who are using them as a daily course4 ,old and stout persons will probably require a little more time for one performance than is necessary for those who are younger1 thinner or more athletic4 ,there is1 however1 nothing to prevent anyone from increasing the time to half an hour or even longer if desired2 or1 the performance may be made to last as long as the performer might have been accustomed to exercise in a gymnasium4 ,the average time required for doing each massage exercise five times will be found in the descriptions4 ,,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 speed1 but also by increasing or decreasing the pressure of the hands while stroking the body4 ,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 pressure4 ,a light pressure is accomplished when practically only the weight of the hands is put into play4 ,the strongest pressure is exerted when the fingers and hands are used as forcefully as possible4 ,a moderate pressure is one which is midway between no real pressure and the most forceful4 ,a strong pressure is then somewhat more forcible than the moderate4 ,a powerful pressure with the hands will of course give a more effective massage and make the movements of the body and limbs more vigorous1 thus influencing the entire body to a greater degree than will a light pressure4 ,however1 this does not mean that it is necessary or most practical to utilize the strongest pressure possible1 although even that may be done without causing harm1 since the massaging of the muscles will automatically prevent any stiffness or ill effects4 ,it must be remembered that by the strongest pressure is meant the strongest that one is able to exert upon oneself4 ,let us take1 for example1 two persons of widely different physical strength1 such as a powerful wrestler and a little girl of about ten years of age4 ,if the wrestler uses the strongest pressure possible for him to exert1 that pressure would not be harmful to him 7provided1 of course1 that he has had no recent injuries71 since his body is proportionately strong4 ,the little girl1 however1 cannot endure the pressure that the wrestler is able to exert on his body1 but she will not be able to press so forcibly4 ,she will1 however1 be able to endure the strongest pressure that she can exert1 because its strength will be in proportion to the strength of her body4 ,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 pressure1 the latter method is not only advisable but preferable4 ,therefore1 in most instances a moderate or strong pressure should be used when the same pressure is exerted throughout one performance4 ,using different degrees of pressure for one exercise is not only quite practical1 but also as effective as using the same pressure for one performance4 ,for instance1 if an exercise is practiced five times1 the first time a light pressure may be exerted1 the second time a moderate1 the third time a strong1 the fourth also a strong and the fifth a moderate pressure4 ,if an exercise is done ten times the different degrees of pressure can1 of course1 be accomplished with more variation4 ,in other words1 a changing pressure may be utilized by gradually increasing it each time1 until the exercise has been executed five or six times1 then gradually decreasing for each of the remaining four or five times4 ,if the exercise is practiced fifteen times1 increase the pressure until the seventh or eighth time1 decreasing it for each of the remaining times1 and so forth4 ,,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 slowly2 each exercise may be practiced until the desired fatigue is induced4 ,a boxer1 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 results4 ,the same may be true in the case of stout people who wish to reduce1 when the heart and other vital organs are not essentially weakened4 ,men1 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 fatigued4 ,however1 more strenuous performances may be executed1 but care should be taken to avoid all extremes4 ,if any exercise provokes fatigue1 the fifteen seconds deep breathing between that and the next will probably serve to eradicate this4 ,if not1 the pause between the massage exercise and the breathing may be prolonged4 ,however1 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 exertion4 ,this is due to the influence of the massage movements4 ,,the ,,best ,,time ,,for ,,the ,,exercises ,while it is well to do exercises in the morning1 the majority do not feel inclined to exert themselves vigorously immediately upon arising4 ,neither is it scientifically correct1 since the body has been inactive and in a prone position for several hours4 ,the following procedure is advisable3 ,upon arising1 practice the general and special breathing exercises without strain1 about two times each4 ,this will benefit the heart action and the circulation4 ,subsequently1 or after the bath1 practice all the massage exercises from five to ten times each4 ,if there is no time for all1 practice exercises ,no4 #g or #e1 or both4 ,get the habit of proper breathing from early morning4 ,if a bath is taken every morning1 a warm shower gradually getting cooler is preferable4 ,the afternoon or evening1 about half an hour before dinner1 is also a desirable time for exercising1 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 food4 ,it is best not to do any violent exercising within at least three-quarters of an hour after a substantial meal has been taken4 ,if the massage exercises are practiced for about ten minutes without too much exertion1 just before going to bed1 it will prove beneficial to sleep4 ,before and after a bath in the ocean is also an opportune time for doing the exercises4 ,it is not intended to convey the impression that all the combined massage exercises must necessarily be performed three times every day1 although this might be very good under proper circumstances4 ,they should be done1 however1 at least once a day1 although adherence to this rule may not be feasible at all times4 ,for instance1 on a very hot day1 with a high degree of humidity1 when continual perspiration is induced1 it may seem desirable to omit them4 ,however1 if only one or two massage exercises are done in the morning it is advisable that all of them1 with the breathing exercise1 at the intervals1 be practiced at least five times each later in the day4 ,ten times each would be better4 ,in addition1 the special and general deep breathing exercises should be practiced separately for about five minutes once or twice daily4 ,,special ,,remarks ,each exercise should be done in one uniform rhythmical movement4 ,the room should be aired1 the window open1 if this is possible without incurring draught or without too great a drop in the temperature4 ,one is not likely to take cold when exercising but it is well to dress quickly upon completion of the movements4 ,of course in the winter the room may be warmed4 ,if the skin is moist1 a bath should be taken or the body wiped with a wet1 cool towel and thoroughly dried before the exercises are commenced4 ,if the body and the palms of the hands become moist while exercising1 some talcum powder should be sprinkled on the skin4 ,,the ,,illustrations ,to those1 who have read the preceding chapters1 it will hardly be necessary to point out1 that the exercises demonstrated by a woman are not intended for women only but also for men and children2 and likewise the exercises demonstrated by a man--the author--are equally beneficial for women and children4 ,,general ,,and ,,detailed ,,description ,,of ,,the ,,combined ,,massage ,,exercises ,,with ,,their ,,analysis ,,and ,,effects 7,see also ,synoptic ,review7 ,exercise ,no4 #a ,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 head1 neck and cervical vertebrae1 and thence around both sides of the neck and down each side of the throat2 at the same time bending the head forward and backward4 ,detailed ,description ,position4--,standing or sitting erect in a chair or bed4 ,illustration3 ,,exercise ,,no4 #a4 ,fig4 #a ,a4 ,fig4 #a ,b4 ,fig4 #a ,c4 ,fig4 #a ,d4 ,fig4 #a ,e4 ,with the four fingers together and the thumbs close1 place the inner side of the fingers in the middle of the forehead1 so that the hands are nearly parallel to each other 7,fig4 #a ,a74 ,stroke from there with the fingers and palms of both hands simultaneously up over the head2 at the same time bending the head forward 7,fig4 #a ,b74 ,continue down the back of the head and neck as far as possible1 pressing with the fingers on each side of the cervical vertebrae 7,fig4 #a ,c74 ,from here continue the stroking with the palms of the hands and the fingers around each side of the neck toward the throat2 at the same time bending the head slowly backward 7,fig4 #a ,d74 ,when the fingers reach the throat they stroke downward on each side of it 7,fig4 #a ,e74 ,doing this exercise five times will take about half a minute4 ,,note ,i4 ,while the fingers are stroking the neck on each side of the cervical vertebrae1 the elbows should be elevated as high as possible4 ,,note ,,ii4 ,inhale while the hands are moving over the head and down the back of the neck4 ,exhale while the hands and fingers are moving around the neck and over the throat4 ,,note ,,iii4 ,women with long and abundant hair1 which in hanging loose might interfere with the movements of the hands and fingers1 can braid it at the back of the head 7pigtail fashion7 and the fingers can stroke around each side of it4 ,or the loosened hair may be parted in the middle1 thus leaving the back of the neck comparatively free4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #a ,the influence of the massage movements on the muscles1 nerves1 tissues and circulation as well as on the internal organs has already been described to some extent in the ,chapter1 8,construction and ,characteristics of the ,combined ,massage ,exercises40 ,therefore1 the analysis and effects of this and the other exercises will only attempt to explain how each exercise is combined1 and what nerves1 muscles and organs are influenced by it4 ,this exercise is combined in such a way1 that there is obtained the movements of the arms and the bending of the head forward and backward1 together with the massage of the temples1 the forehead1 the scalp1 the cervical vertebrae1 the neck and the throat4 ,the movements of the head1 arms and hands in applying the massage movements1 exercise the muscles and nerves of the hands1 arms1 shoulders1 the upper back1 the sides and the chest4 ,they also stretch the muscles and nerves of the latter two4 ,the massage influences the muscles1 vessels1 nerves and tissues of the temples1 scalp1 neck1 throat and likewise the glands in the neck4 ,this exercise acts as a preventive to1 and is beneficial for headache1 facial neuralgia1 falling hair and a disordered circulation to the head4 ,it will reduce fat shoulders and necks and will build up thin ones4 ,it is also beneficial for singers and public speakers4 ,,the ,,combined ,,massage ,,exercise ,no4 #b ,massaging each arm and side alternately from the wrist along the upper aspect of the arm up over shoulder to the base of the neck1 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 side2 at the same time exercising the arms and shoulders4 ,detailed ,description ,position4--,standing or sitting erect in a bed or chair4 ,illustration3 ,,exercise ,,no4 #b4 ,fig4 #b ,a4 ,fig4 #b ,b4 ,fig4 #b ,c4 ,fig4 #b ,d4 ,fig4 #b ,e4 ,fig4 #b ,f4 ,stretch the left arm to the front1 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 head1 the fingers held straight and together1 with the thumbs close4 ,place the right hand1 with the fingers and thumb close1 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 arm1 and so that the palm of the hand and fingers are pressing equally on top and both sides of same 7,fig4 #b ,a74 ,stroke thus from there along the upper side of the outstretched arm1 continuing over shoulder to the base of the neck 7,fig4 #b ,b74 ,then let the hand slip loosely backward the same way over the arm to the wrist4 ,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 7,fig4 #b ,c74 ,stroke thus the out-stretched arm underneath from the wrist up to the armpit1 at the same time raising it slowly to a nearly perpendicular position4 ,then continue downward underneath the shoulder with the four fingers around as far as possible on the shoulder blade1 and the thumb in the armpit 7,fig4 #b ,d74 ,continue downward the same side of body1 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 fingers4 ,when the hand has thus passed just below a line horizontal to the nipple of the left breast 7,fig4 #b ,e7 let it move across the chest underneath the nipples to the other side1 in that way1 thus not altering the position of the hand itself 7,fig4 #b ,f74 ,during this massage of the left side and across the lower chest1 the left arm should still be held in its out-stretched position over the head4 ,upon completing the movement on the right side and changing to the left1 release the right hand from the chest and put out the right arm1 holding it in the same position as was the left1 in the beginning4 ,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 left4 ,in thus changing from one arm and side to the other1 practically no stop should be made4 ,doing this exercise five times will take about half a minute4 ,if counting every time when commencing to stroke each arm1 it will be ten counts4 ,,note ,i4 ,when the upper side of one of the arms has been massaged to the base of the neck1 it is not absolutely necessary to let the hand go back over the arm1 as described1 in order to massage it underneath4 ,the hand can simply be taken away from the neck and the outstretched arm grasped underneath the wrist without touching its upper side4 ,however1 it is best performed in the way first described1 but let the hands return1 barely touching the arm4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #b ,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 shoulders1 the sides of the upper body1 the outer sides of the upper back1 and the lower chest4 ,the arms and shoulders are here exercised to a greater extent than in exercise ,no4 #a4 ,thus1 for instance1 if the left arm is being stroked upward with the right hand1 the muscles of the right hand are not only exercised1 but likewise those of the left arm and shoulder1 the latter are especially put into play because the left arm is resisting the pressure of the right hand upon it4 ,the left arm furthermore is massaged at the same time4 ,the reverse is of course the case when the right arm is massaged4 ,the movements of the arms and hands1 in applying the massage movements1 exercise the muscles and nerves of the hands1 the arms1 the shoulders1 the upper back1 the sides1 and the lower chest4 ,the massage influences the muscles1 nerves1 blood and lymph vessels of the arms1 the shoulders1 the sides and the lower chest4 ,it also stimulates the action of the liver and strengthens that of the heart4 ,this exercise is especially beneficial for stiffness in arms and shoulders caused by playing baseball1 golf1 hockey or from other over-exertion4 ,it will reduce fat shoulders and arms and build up thin ones4 ,,the ,,combined ,,massage ,,exercise ,no4 #c ,massaging each leg alternately with both hands simultaneously from ankle upward over leg and hip1 continuing from there with one hand above the other and parallel to each other1 directly across the abdomen1 one hand moving underneath the ribs1 over the transverse colon and the stomach and the other hand over the lower abdomen and pelvis2 at the same time lifting and stretching the legs and bending the trunk forward and backward4 ,detailed ,description ,position4--,standing erect with feet parallel and about four inches apart4 ,illustration3 ,,exercise ,,no4 #c4 ,fig4 #c ,a4 ,fig4 #c ,b4 ,fig4 #c ,c4 ,fig4 #c ,d4 ,fig4 #c ,e4 ,fig4 #c ,f4 ,bend the trunk forward1 at the same time raising the right leg about four inches from the floor1 so that it is slightly bent at the knee and hip and pointed somewhat forward4 ,the weight will then rest on the left leg1 the knee of which should be held as rigidly as possible4 ,with the trunk bent forward1 clutch the right leg with both hands just above the ankle in such a way1 that the thumbs are in front on either side of the tibia 7shin-bone74 ,the fingers of each hand1 which are kept close together are slanted downward and around the back of the leg from each side1 so that the third and fourth fingers of each hand meet and touch at the middle line of the calf muscles4 ,the palms of the hands are thus on each side of the leg1 the right hand being on the right or outer side and the left on the inner or left side 7,fig4 #c ,a74 ,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 muscles4 ,while continuing over the knee and in order to conform the hands to the shape of the thigh1 turn the thumbs more transversely over the upper side of the thigh and do the same with the fingers underneath1 so that as far as possible the muscles of the thigh are influenced all around 7,fig4 #c ,b74 ,the hands thus reach the groin 7,fig4 #c ,c74 ,here the right hand1 the fingers pointed downward and thumb close1 continues upward over the side of the hip1 until the back part of the right palm is just above the crest of the ilium1 or hip bone4 ,here it is turned around so that the fingers are pointing straight toward the left1 or toward the middle line of the body4 ,simultaneously the left hand1 at the inner side of the groin1 is also turned1 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 abdomen4 ,this is done at the same time as the right hand is stroking upward over the hip and turned around as described 7,fig4 #c ,d74 ,when both hands are thus turned1 the left will be underneath the right1 the fingers of each hand pointed in an opposite direction and the hands parallel to each other4 ,the right foot is placed on the floor1 at the time that the hands reach the groin or hip1 and at the same time1 the upper body is returned to an upright position1 the shoulders thrown slightly backward without strain4 ,the abdominal muscles should be neither distended nor contracted1 but kept in a natural position 7,fig4 #c ,e74 ,without bending the body to sides1 continue thus with both hands simultaneously across the abdomen1 the right hand with fingers first1 moves underneath the ribs1 and pressure is exerted with the fingers and palm over the abdominal viscera 7the point of the liver1 the transverse colon1 the region of the solar plexus1 the duodenum1 the pylorus1 and the stomach7 and finishes over on the left side1 with the fingers moving between the crest of the ilium1 or hip bone1 and the lowest border of the ribs4 ,the left hand with the back of the palm preceding1 at the same time strokes across the lower abdomen just underneath the umbilicus or navel1 and over to the left side1 where it is released simultaneously with the right hand 7,fig4 #c ,f74 ,now stroke over the left leg1 hip and abdomen in a similar way1 but of course with this difference2 that here the left hand strokes upward over the outer side of the leg1 over the left hip and across the stomach from the left1 above the right hand4 ,the latter moves from the inner side of the leg1 across the lower abdomen below the left hand4 ,in other words1 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 side1 and likewise the right hand massages over the left leg and side and from the latter across the abdomen1 in the same way as does the left hand on the right side4 ,this exercise done five times will take about half a minute4 ,if counting each time when commencing to stroke each leg it will be ten counts4 ,,note ,i4 ,the raising of the trunk should be the force1 which here pulls the arms and hands over the leg4 ,,note ,,ii4 ,in bending to massage upward on each leg1 the latter can also be bent and raised as high as possible4 ,in that case the leg is pushed downward through the hands1 while these are pressing on it1 the muscles of the thigh or hip thus being exercised and influenced more than if the leg is raised or bent only a short distance4 ,on the contrary1 if the leg is placed only slightly forward with but little flexion of the knee1 as explained in the detailed description1 the upper body has to be bent further downward in order that the hands reach the lower leg at the ankle4 ,in this way1 the muscles of the abdomen and back are exercised and influenced to a greater extent4 ,if the exercise is done only five times it should be executed as explained in the ,detailed ,description2 if done ten times or more1 both ways may be used about an equal number of times each4 ,exercise ,no4 #c ,a ,position4--,lying supine on the floor or bed4 ,illustration3 ,,exercise ,,no4 #c;,a4 ,fig4 #c;,a--,a4 ,fig4 #c;,a--,b4 ,fig4 #c;,a--,c4 ,fig4 #c;,a--,d4 ,fig4 #c;,a--,e4 ,here the movements are the same as in ,no4 #c1 except that they are done from the position of lying flat on the back on a bed or mattress4 ,those of the leg and trunk may be altered in a similar way to those of ,no4 #c4 ,thus the upper body can remain resting with the back on the bed1 while each leg is bent up and firmly held with the hands at the ankle4 ,the leg then pushes itself through them 7,fig4 #c ,a--,a and ,b74 ,or1 the upper body can be raised and each leg kept nearly straight or bent more or less1 is then stroked while the trunk is being bent backward and downward again on the bed 7similar to a rowing exercise7 7,fig4 #c ,a--,c and ,d74 ,the leg and trunk should be back and resting flat on the bed while the hands are stroking over the hips and abdomen1 so that the latter is neither distended nor contracted1 but kept in a natural and relaxed position 7,fig4 #c ,a--,e74 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #c 7#c ,a7 ,this exercise is combined so that there is obtained practically the same movements as in rowing1 together with massage of the legs and the abdomen4 ,this is the case whether the movements are done from a standing position or while lying or sitting4 ,the movements of the legs1 the trunk and the arms and hands1 in applying the massage movements1 exercise the muscles and nerves of the hands1 the arms1 the shoulders1 the back and the sides of the body1 the chest1 the abdomen and the legs4 ,they also exercise the liver and other digestive organs and have a beneficial influence on the heart4 ,they stretch the nerves in the spine in a natural way4 ,the massage influences the muscles1 nerves and vessels of the legs and the abdomen1 also the lower point of the liver1 the pancreas1 the stomach1 the intestines1 the different abdominal nerve-plexuses1 the appendix and the organs of the pelvis4 ,the heart is influenced indirectly through the circulation of the blood4 ,this exercise is beneficial for pain and weakness in the legs1 caused by diseased conditions of the nerves1 as in sciatica1 partial paralysis1 etc4 7,see ,supplement1 page #ib47 ,it is especially beneficial for disorders in the digestive system1 as in chronic or habitual constipation1 gas in the stomach1 etc4 7,see ,supplement1 page #hh74 ,it is beneficial to the generative organs in women4 ,it is especial beneficial for professional dancers and runners and people whose profession causes great strain on the legs4 ,it should be remembered that in this and all the other exercises where the abdominal organs are massaged1 it is important not to let the hands go over the ribs and the upper abdominal cavity at the same time4 ,the digestive organs cannot be properly reached and influenced in this way4 ,especially is this the case if the hand strokes in a perpendicular position1 that is1 with fingers pointing downward and not transversely4 ,even if the hands were stroking over the abdomen1 underneath the ribs in a perpendicular position1 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 position4 ,it would also cover too many organs at one time to make a sufficient impression upon them4 ,,the ,,combined ,,massage ,,exercise ,no4 #d ,massaging each side alternately from the side of the knee upward over the thigh1 hip and side1 then across the lower chest or underneath the breasts1 to the opposite side2 and at the same time bending the upper body from side to side4 ,detailed ,description ,position4--,standing erect with shoulders thrown backward and chest forward1 but without strain1 heels together and feet and legs stationary4 ,illustration3 ,,exercise ,,no4 #d4 ,fig4 #d ,a4 ,fig4 #d ,b4 ,fig4 #d ,c4 ,fig4 #d ,d4 ,fig4 #d ,e4 ,without altering the position of the legs1 bend the upper body to the right as far as possible1 so that the right hand is level with or just above the outer side of the right knee4 ,place this hand1 with fingers and thumb close1 transversely over the side of the thigh just above the knee so that the fingers are pointing inward1 toward the left 7,fig4 #d ,a74 ,stroke thus with the right hand from there upward over the side of the right thigh1 hip and trunk until the thumb is horizontal with the nipple of the right breast1 the fingers of the hand should thus be pointing straight toward the left side4 ,in thus stroking upward on the right side the trunk should be bent directly to the left 7,fig4 #d ,b and ,c74 ,then without altering the position of the body or the hand1 continue stroking with the latter1 fingers first1 across the lower chest over the region of the liver under the right nipple of the breast1 toward the left side 7,fig4 #d ,d71 where the hand moves underneath the nipple of the breast1 over the lower region of the heart and is released on that side 7,fig4 #d ,e74 ,now alternate to the left side4 ,the upper body is still bent to the left1 and the left hand is placed on the side of the left thigh1 just above the knee 7,fig4 #d ,e74 ,now massage the left thigh1 hip and side and from there across the chest with the left hand1 in the same way as the right side was massaged with the right hand4 ,when the hand is moving upward over the left thigh1 hip and side1 the body is of course bent to the right4 ,after the left side has been massaged1 repeat the movements on the right and so forth1 alternately4 ,this exercise done five times will take about fifteen seconds4 ,if counting every time when commencing to stroke from each side of hip1 it will be ten counts4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #d ,this exercise is combined in such a manner that there is obtained the movements of the arms and the bending of the body sideways1 together with massage of the outer side of the thighs1 the hips1 the sides of the body and the lower chest4 ,the movements of the body and arms and hands in applying the massage movements1 exercise the muscles and nerves of the arms1 the shoulders1 the back1 the sides1 the lower chest and breasts and the abdomen4 ,they also slightly influence the liver1 the stomach1 the intestines and kidneys4 ,the massage influences the muscles1 nerves and vessels of the outer side of the thighs1 the hips1 the lower sides of the trunk and the lower chest1 as well as the liver and the heart4 ,,the ,,combined ,,massage ,,exercise ,no4 #e ,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 legs1 backs and sides of the thighs1 continuing a short distance upward over the hips and from there1 still with both hands at the same time1 across the abdomen and lower chest to the opposite sides1 the right hand passing from the right side underneath the ribs over to the left side1 and the left hand passing from the left side underneath the nipples or breasts over to the right side4 ,from there1 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 armpits2 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 breast4 ,release the hands at the armpits and stroke down each side of the lower back and buttocks with the backs of the hands4 ,at the same time1 bending the upper body forward and backward4 ,detailed ,description ,position4--,standing erect with heels about eight inches apart and feet nearly parallel4 ,illustration3 ,,exercise ,,no4 #e4 ,fig4 #e ,a4 ,fig4 #e ,b4 ,fig4 #e ,c4 ,fig4 #e ,d4 ,fig4 #e ,e4 ,fig4 #e ,f4 ,fig4 #e ,g4 ,fig4 #e ,h4 ,fig4 #e ,i4 ,fig4 #e ,j4 ,fig4 #e ,k4 ,fig4 #e ,l4 ,without bending the legs1 bend the upper body forward as far as possible1 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 leg1 the four fingers placed around the inner sides and thumbs around the outer sides1 thus making an equal pressure with fingers and palms of hands around each leg 7,fig4 #e ,a74 ,now1 stroke upward over the calf muscles and thighs1 the palms of the hands here stroking the outer sides of the latter1 the four fingers underneath and the thumb on top1 at the same time raising the trunk to an upright position 7,fig4 #e ,b and ,c74 ,while the hands continue upward over the sides of hips1 turn them around so that the fingers point inward 7,fig4 #e ,d74 ,continue thus with the right hand on the right side until it is just above the crest of the ilium1 or hip bone4 ,the left hand1 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 breast4 ,the trunk is now in an upright position1 the shoulders thrown well back 7,fig4 #e ,e74 ,with the fingers of both hands thus pointing toward the middle of the body1 continue stroking with both hands simultaneously from each side across the front of the body1 to the opposite sides1 the left hand above the right1 passing each other at the middle line4 ,bend the trunk slightly forward at the same time 7,fig4 #e ,f74 ,in other words1 the right hand strokes from the right side underneath the ribs directly over to the left side1 above the crest of the left ilium1 or hip bone1 and around as far as possible on that side4 ,the left hand strokes at the same time from the left side across the lower chest1 underneath the nipples over to and around as far as possible on the right side4 ,the left forearm is thus crossed over the right 7,fig4 #e ,g74 ,then continue stroking with both hands simultaneously from each side inward and upward over each breast and upper chest4 ,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 armpit4 ,the left hand moving from the right side1 strokes inward and upward over the right breast and across the upper chest to the left side and ceases under the left armpit4 ,at the same time1 the trunk which has been bent slightly forward1 while the hands were stroking across the lower chest and abdomen1 is raised and bent slightly backward4 ,in thus stroking inward and upward over the chest1 the hands and fingers are held in the same way as when they were on the sides of the body4 ,when moving over the breasts the left forearm is of course crossed over the right 7,fig4 #e ,h71 but when reaching the middle of the chest the hands cross1 the left hand being directly above the right 7,fig4 #e ,i71 and from there they continue stroking transversely over the chest to their respective sides under the armpit 7,fig4 #e ,j74 ,the hands are now released and brought as far up on the back as possible4 ,the backs of the clenched hands are placed on each side of the back1 in such a way1 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 7,fig4 #e ,k74 ,stroke thus from there with the backs of both hands simultaneously downward on each side of the lower back and buttocks1 the knuckles following the spine on each side of same 7,fig4 #e ,l74 ,this exercise done five times will take about half a minute4 ,,note ,i4 ,if unable to place the hands behind the ankles without bending the knees1 the latter may be bent slightly or the leg stroked at a distance from the ankle possible to reach without bending the knees4 ,,note ,,ii4 ,when the hands are stroking and pressing over the legs1 let the raising movement of the trunk pull the out-stretched arms up as far as the motion permits4 ,combined with ,deep ,breathing ,if done very slowly1 deep breathing may be practiced with this exercise in the following way3 ,inhale the air through the nose1 while stroking upward over the legs and hips and raising the upper body4 ,exhale this air through the mouth while stroking and pressing across the body from sides1 and while the upper body is being bent slightly forward4 ,inhale again through the nose1 while stroking inward and upward over the chest1 and while the upper body is being again bent upward and slightly backward4 ,retain this air in the lungs while the hands are moving down the spine1 back and buttocks4 ,exhale this air through the mouth1 while the body is being bent downward1 in order to repeat the exercise4 ,if special or general deep breathing exercises are practiced between each massage exercise1 natural breathing during this exercise will be sufficient4 ,in the event that the reader has little available time and may wish to practice some deep breathing and exercises for a few minutes1 this combination will be found admirable4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #e ,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 legs1 the hips1 the sides of the upper body1 the chest and breasts1 the abdomen and lower back1 and the buttocks4 ,the movements of the trunk1 arms and hands1 in applying the massage movements1 exercise the muscles and nerves of the arms1 the shoulders and the entire upper body1 including the abdomen4 ,the organs of the latter are influenced in the same way4 ,the muscles of the legs are here not exercised to the same extent as in exercise ,no4 #c1 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 way4 ,the spinal cord is also stretched4 ,the massage influences the legs1 but not to such an extent as in exercise ,no4 #c1 first1 because each is here only massaged with one hand and secondly1 because the muscles are kept more rigid by the bending of the body1 for the reason that the weight of the body is upon them4 ,it influences the muscles1 nerves and vessels of the abdomen1 the hips1 the sides1 the chest and breasts1 the lower and upper back and especially the spine and the buttocks4 ,it also influences the heart1 the liver both from in front and behind1 and the kidneys4 ,it influences the digestive organs directly from in front and indirectly through the nerves in the back4 ,to call attention to the difference between scientific massage movements and rubbing1 it may be pointed out that there are five principal massage movements combined with the movements of the body in this exercise1 namely3 #a4 ,the stroking and pressing upward over the back of the legs4 #b4 ,the manner in which the right hand strokes and presses directly across the abdomen from the right4 #c4 ,the stroking and pressing with the left hand from the left side over the region of the heart to the opposite side4 #d4 ,the stroking and pressing with the hands from each opposite side of the lower chest1 over the region of the heart and liver inward and upward across the chest4 #e4 ,the manner in which the backs of the clutched hands are stroking and pressing downward on each side of the lower back and the spine4 ,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 upwards2 neither the nerves1 muscles and vessels of the legs nor the internal organs would be influenced in the proper way4 ,such rubbing would be of little value4 ,,the ,,combined ,,massage ,,exercise ,no4 #f ,massaging with both hands simultaneously downward on each side of back and buttocks2 at the same time turning the trunk to the right and left4 ,detailed ,description ,position4--,standing erect with chest thrown forward and shoulders back1 but without strain1 heels about five inches apart and with the feet either pointed slightly outward to each side or parallel to each other1 arms hanging loosely at side4 ,illustration3 ,,exercise ,,no4 #f4 ,fig4 #f ,a4 ,fig4 #f ,b4 ,fig4 #f ,c4 ,fig4 #f ,d4 ,without altering the position of legs and feet1 turn the trunk around to the right so that if possible the chest and shoulders are facing squarely to that side4 ,the trunk will thus have made a quarter of a turn to the right4 ,while the body is in that position1 clench the hands and move them quickly around and as far up as possible on each side of the back1 the back of the hands turned toward the body1 the knuckles of each hand opposite each other on each side of the spinal column 7,fig4 #f ,a74 ,stroke thus with the backs of both hands simultaneously downward over each side of the lower back and buttocks1 where the hands are released 7,fig4 #f ,b74 ,now1 without altering the position of the legs or feet1 turn the trunk over to the left side1 as far as possible1 so that the chest and shoulders are facing squarely to the left4 ,thus this time a half turn is made4 ,while in this position1 stroke downward on the back in the same way as when the body was turned toward the other side 7,fig4 #f ,c and ,d74 ,alternate by turning to the right1 that is1 half a turn from the last posture1 etc4 ,this exercise done five times will take about ten seconds4 ,if counting every time the trunk is turned to the side1 it will be ten counts4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #f ,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 side1 together with massage of the lower back and buttocks4 ,the movements of the body and the arms and hands in applying the massage movements exercise the muscles and nerves of the arms1 the shoulders1 the upper chest1 the upper and lower back1 the hips and the sides of the body4 ,they also influence the kidneys4 ,the massage influences the muscles1 nerves and vessels of the lower back and buttocks1 and also the kidneys1 bladder and liver and1 through the back1 the nerves leading to the abdominal organs4 ,,the ,,combined ,,massage ,,exercise ,no4 #g ,with the exception of the vibratory-pushing-movements of the tissues over the region of the heart and liver and a new arm movement1 this exercise is a combination of some of the most important movements of other exercises in this volume1 which are here executed in a different order4 ,this is done1 first1 to get one of the most important and concentrated exercises in the middle of the course1 and secondly1 so that it can be used when there is time for only one or two exercises1 thus serving the benefit of as many of the most important movements as possible1 in the shortest time4 ,detailed ,description ,position4--,standing erect4 ,illustration3 ,,exercise ,,no4 #g4 ,fig4 #g ,a4 ,fig4 #g ,b4 ,fig4 #g ,c4 ,fig4 #g ,d4 ,fig4 #g ,e4 ,fig4 #g ,f4 ,fig4 #g ,g4 ,fig4 #g ,h4 ,fig4 #g ,i4 ,fig4 #g ,j4 ,fig4 #g ,k4 ,fig4 #g ,l4 ,massage upward over the right leg and side of hip and from there across the abdomen to the left side1 as in exercise ,no4 #c 7,fig4 #g ,a and ,b7 or 7,fig4 #c ,a to ,f74 ,release the hands there and massage the right arm and side and across the lower chest with the left hand as in exercise ,no4 #b4 7,this movement has not been illustrated as it is similar to the massaging of the left arm1 side and from there across the lower chest47 ,release the left hand and massage the left leg and across the abdomen as in exercise ,no4 #c4 7,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 abdomen47 ,release the hands and massage the left arm1 left side and over the lower chest as in exercise ,no4 #b 7,fig4 #g ,c and ,d7 or 7,fig4 #b ,a to ,f74 ,now1 bend the upper body1 this time only slightly forward and cross the left forearm over the right1 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 ,no4 #e 7,fig4 #g ,e and ,f7 or 7,fig4 #e ,g to ,j74 ,from there let the hands be brought around and stroke down each side of the back and buttocks with the backs of the hands1 as in exercise ,no4 #e 7,fig4 #g ,g and ,h7 or 7,fig4 #e ,k and ,l74 ,now1 swing the out-stretched arms around to the front 7,fig4 #g ,i71 bend the elbows 7,fig4 #g ,j7 and place the palms of the hands1 with fingers out-stretched and close together1 on each opposite side of the lower chest 7,fig4 #g ,k7 and while keeping the hands stationary on the skin1 quickly move or push this and the underlying tissues and muscles sideways four times 7,fig4 #g ,l74 ,this exercise done five times will take about one minute4 ,notice--,the exercise should1 like all the others1 be executed so that there is no pause between the various movements4 ,combined with ,deep ,breathing ,if the exercise is done slowly1 deep breathing may be added in the following way3 ,inhale deeply and forcibly through the nose so that the lungs are filled with air1 while the hands are moving upward over the right leg and side of hip and the body is being raised4 ,exhale this air quickly and forcibly through the mouth1 while continuing massage over the abdomen to the left side1 with the body bent slightly forward4 ,breathe through the nose in the same way1 while the left hand strokes the right arm and continues underneath the shoulder4 ,exhale this air with force through the mouth1 while the hand continues down the right side and from there across the lower chest4 ,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 massaged4 ,inhale and exhale again the same way1 while the right arm is massaging the left arm1 side and across the lower chest as when the right arm was massaged4 ,breathe again with force through the nose1 while massaging inward and upward over the chest4 ,retain this air in the lungs1 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 front4 ,exhale this air through the mouth1 while the hands are vibrating or pushing the skin over the underlying tissues on each opposite side of the lower chest1 or on or underneath the breasts4 ,continue this movement with the hands and do not release them until the lungs are completely emptied of air4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #g ,this exercise is combined in such a way that there is obtained the movements of the arms1 the bending and stretching of the legs and the bending and raising of the body together with the massage of the arms1 sides1 legs1 hips1 abdomen1 chest and back4 ,the movements of the legs1 the upper body1 the arms and hands in applying the massage movements1 exercise the muscles and nerves of the whole body1 except those of the head and neck4 ,they influence all the internal organs of the body4 ,the massage likewise influences the muscles1 nerves1 glands1 vessels and organs of the whole body except those of the head1 neck1 the middle of the uppermost part of the back and the feet4 ,the deep breathing profoundly influences the lungs1 the blood1 the nervous system1 the digestive system1 the heart1 the liver and the respiratory muscles4 ,,the ,,combined ,,massage ,,exercise ,no4 #h ,massaging down both sides of the lower back alternately1 with the back of each hand2 at the same time turning the trunk to the right and left4 ,detailed ,description ,position4--,standing erect1 with chest thrown forward and shoulders back1 but without strain1 heels about five inches apart and with the feet either pointed slightly outward to each side or parallel to each other1 arms hanging loosely at sides4 ,illustration3 ,,exercise ,,no4 #h4 ,fig4 #h ,a4 ,fig4 #h ,b4 ,fig4 #h ,c4 ,fig4 #h ,d4 ,without altering position of legs and feet1 turn the trunk around to the right so that1 if possible1 the chest and shoulders are facing squarely to that side1 then turn it to the left1 then to the right again1 and so forth1 alternately4 ,during this movement of the trunk1 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 alternately4 ,the hands are not clenched1 but only half closed4 ,after one stroke is executed that hand is lifted slightly outward from the body and placed underneath the shoulder blade to begin stroking again4 ,the same movement obtains with the opposite hand alternately4 ,thus the hands come into contact with the tissues only when moving downward on the back 7,fig4 #h ,a1 ,b1 ,c and ,d74 ,the speed should be about one stroke a second4 ,this exercise done five times will take about twenty seconds4 ,if counting each time the trunk is turned to either side1 it will be ten counts4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #h ,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 back4 ,the movements of the body and the arms and hands in applying the massage movements exercise the muscles and nerves of the arms1 the shoulders1 the upper chest1 the upper and lower back1 the hips and the sides of the body4 ,they also influence the kidneys4 ,the massage influences the muscles1 nerves and vessels of the lower back4 ,it also influences the kidneys1 bladder and liver and1 through the back1 the nerves leading to the abdominal organs4 ,,the ,,combined ,,massage ,,exercise ,no4 #i ,massaging with the right hand from the outer side of the left thigh1 upward over the left hip and lower side of trunk1 continuing from there1 inward and upward over the left nipple or breast and upper chest and across the latter outward to the right armpit4 ,then1 stroking with the left hand from the outer side of the right thigh upward over the right hip and lower side of trunk1 and continuing from there1 inward and upward over the right nipple or breast and upper chest and across the latter out to the left armpit2 at the same time bending the upper body slightly forward and to the right and left4 ,detailed ,description ,position4--,standing erect1 with heels about eight inches apart and feet nearly parallel1 legs and feet kept stationary4 ,illustration3 ,,exercise ,,no4 #i4 ,fig4 #i ,a4 ,fig4 #i ,b4 ,fig4 #i ,c4 ,fig4 #i ,d4 ,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 7,fig4 #i ,a74 ,from there1 stroke with the right hand1 upward over the side of the left thigh1 hip and lower side 7,fig4 #i ,b7 and inward and upward over the left nipple or breast and upper chest and outward to the right armpit2 at the same time raising the trunk4 ,when the hand strokes across the upper chest the upper body is bent to the right1 but not forward 7,fig4 #i ,c74 ,release the right hand at the right armpit2 while the upper body is still bent to the right1 bend it forward and place the left hand on the outer side of the right thigh 7,fig4 #i ,d7 stroking from there upward over the right hip1 lower side and inward and upward over the right nipple or breast and upper chest1 outward to the left armpit2 at the same time raising the upper body4 ,this time1 however1 the trunk is bent to the left1 as the hand strokes the upper chest outward to the left armpit4 ,begin again with the right hand on the side of the left thigh and continue thus each side alternately4 ,this exercise done five times will take about twenty-five seconds4 ,if counting each time when commencing to stroke from the side of the hip1 it will be ten counts4 ,,note ,i4 ,when stroking and pressing upward over the side of each thigh1 let the raising movement of the trunk pull the arm and hand up as far as the motion permits4 ,exercise ,no4 #i ,a ,position4--,the same as in exercise ,no4 #i4 ,here the same movements are done as in ,exercise ,no4 #i1 but the following arm exercise has been added3 ,while the right hand strokes upward over the left side and upper chest1 and the body is raised and bent to the right1 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 thigh1 so that it reaches there when the right arm is released at the right armpit4 ,the right arm then performs a similar movement1 while the left hand is stroking upward over the right side4 ,this is somewhat similar to a swimming arm movement4 ,it is also very like the motion used in throwing hand grenades4 ,,note ,i4 ,women with well-developed breasts1 who might find it somewhat difficult to stroke inward and upward over them1 may stroke more or less sideways inward over the breasts1 or raise the palm or the back of the hand slightly outward from the body4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #i 7#i ,a7 ,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 sides1 together with massage of the outer side of the thighs1 the hips1 the lower sides of the body1 the chest and breasts4 ,in bending the body forward and to the side1 in order to stroke upward over the opposite side from the thigh1 the body makes a sort of twisting movement which is especially beneficial for the muscles of the lower sides1 the upper abdomen and the lower back1 as well as for the liver4 ,these muscles then become stretched when the hand strokes outward to the armpit1 on the other side of the upper chest1 and the body is bent to that side4 ,the movements of the body and arms in applying the massage movements1 exercise the muscles and nerves of the arms1 the shoulders1 the back1 the chest1 the lower sides and the diaphragm4 ,they also influence the liver1 the heart and the digestive organs4 ,the massage influences the muscles of the outer side of the thighs1 the hips1 the sides of the body and the chest and breasts4 ,,the ,,combined ,,massage ,,exercise ,no4 #aj ,massaging with the left hand1 from the side of the right hip1 straight across the lower abdomen to the left side4 ,then1 with the right hand1 from the side of the left hip1 straight across the lower abdomen to the right side4 ,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 7the bone in the middle of the chest1 and to which the ribs are attached in front74 ,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 sternum1 placing the right hand on top of the left1 when massaging with the latter and vice-versa4 ,detailed ,description ,position4--,standing erect1 heels about six inches apart and feet pointed slightly outward1 legs and feet stationary4 ,illustration3 ,,exercise ,,no4 #aj4 ,fig4 #aj ,a4 ,fig4 #aj ,b4 ,fig4 #aj ,c4 ,fig4 #aj ,d4 ,fig4 #aj ,e4 ,fig4 #aj ,f4 ,fig4 #aj ,g4 ,fig4 #aj ,h4 ,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 back1 and the hand is in line with the lower abdomen 7,fig4 #aj ,a74 ,stroke thus from there1 straight across the lower abdomen just underneath the umbilicus to the left side1 pressing continually with the right hand on top 7,fig4 #aj ,b and ,c74 ,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 side1 in the same way4 7,fig4 #aj ,d4 ,being similar to the movement just completed1 only one figure is shown here47 ,now1 place the left hand1 with the right on top of it1 again on the side of the right hip1 but this time about four inches higher up1 so that the thumb is just above the crest of the ilium1 or hip bone 7,fig4 #aj ,e74 ,stroke from there1 with the left hand1 inward and upward underneath the border of the ribs as far as the sternum 7the bone in the middle of the chest74 ,the palm of the hand1 which of course precedes the fingers1 moves at first slightly transversely 7,fig4 #aj ,f74 ,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 7,fig4 #aj ,g74 ,stroke now1 with the right hand1 the left pressing on top of it1 from the side of the left hip1 with the thumb just above the hip bone1 inward and upward underneath the false ribs1 that is1 in the same way as was done with the left hand from the right side4 7,fig4 #aj ,h4 ,here1 likewise1 only one figure is shown47 ,thus1 first stroke once from each opposite side across the lower abdomen1 then once from each opposite side inward and upward under the ribs4 ,the exercise has been executed once4 ,five times will take about forty seconds4 ,,note ,i4 ,the trunk should be kept in an upright position and not bent to the right1 left or backwards4 ,the abdominal muscles should be relaxed so that the stomach and bowels are neither distended nor contracted1 but are held naturally4 ,,note ,,ii4 ,the movements can1 of course1 also be done with one hand1 but because pressure should be fairly strong 7especially in stout people7 to influence the digestive and abdominal organs and the nerve-centers properly1 it is best to use both hands1 one on top of the other4 ,the strain will thus also be removed from the fingers when they are pressing inward and upward under the false ribs4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #aj ,in this exercise especial attention is given to the massaging of the internal organs1 muscles1 nerves and vessels of the abdomen1 without any movements of the body except those of the arms4 ,the movements of the arms and hands in applying the massage movements1 exercise the muscles of the arms1 the shoulders1 upper chest and back4 ,the massage influences the digestive organs and glands as well as all the other organs in the abdomen4 ,this exercise is very beneficial for all the digestive and abdominal organs in women as well as in men4 7,see also chapter for women1 page #ag1 and ,digestive ,disorders in ,supplement1 page #hh47 ,,the ,,combined ,,massage ,,exercise ,no4 #aa ,beating with the clenched hands 7women may use the palm of the hand with the fingers outstretched71 upward over each side of abdomen and chest1 and bending the upper body backward at the same time2 then beating similarly downward1 bringing the upper body forward to an upright position1 while the hands are beating downward over the chest4 ,detailed ,description ,position4--,standing erect1 legs and feet stationary4 ,illustration3 ,,exercise ,,no4 #aa4 ,fig4 #aa ,a4 ,fig4 #aa ,b4 ,clench the hands4 ,with the palm and the outer side of the fingers1 which are thus turned toward the body1 strike first a light and quick blow with the right hand on the right side of the lower abdomen 7,fig4 #aa ,a71 then similarly with the left hand on the left side of the abdomen1 at the same level4 ,then strike with the right hand again1 one or two fingers' breadth further upward on the lower right half of abdomen1 and again1 with the left hand1 a little further up on the left side1 and so forth1 up over the chest4 ,when the hands reach the lower ribs1 and while they are thus beating upward1 on each side of the chest1 to the collar bone1 the upper body is bent backward1 as far as possible1 but without strain 7,fig4 #aa ,b74 ,from there1 beat the same way back and downward again over chest1 at the same time bringing the upper body forward to an upright position4 ,when the hands continue down over the abdomen1 the upper body is thus in a natural position4 ,the hands should give light1 quick blows and rebound from the body each time1 as in the beating of a drum4 ,,note4 ,women may use the palms of the hands1 with the fingers outstretched and close together1 when beating over the chest4 ,inhale the air while the upper body is being bent backward1 exhale while it is brought forward to an upright position4 ,this exercise done five times will take about ten seconds4 ,if counting every time when commencing to beat upward over the abdomen1 it will make five counts4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #aa ,this exercise is combined in such a way that there is obtained the movements of the arms and the bending of the upper body backwards1 together with the beating of the abdomen and of the chest4 ,the beating1 which in massage is called tapotement1 stimulates the nerves and contracts and stimulates the muscles1 if the blows are given very lightly and quickly4 ,stronger and harder blows cause a benumbing effect upon the nerves1 and should therefore be avoided4 ,the movements of the trunk and the arms and hands1 in applying the beating1 exercise the muscles and nerves of the arms1 the shoulders1 the back and the abdomen4 ,the beating influences the nerves1 vessels1 organs and muscles of the abdomen and the chest4 ,it stimulates the heart and loosens the execretion from the lungs4 ,,the ,,combined ,,massage ,,exercise ,no4 #ab ,massaging transversely over the left shoulder1 continuing downward over the upper left part of the chest with the right hand1 then1 in the same way1 over the right shoulder and upper chest with the left hand4 ,detailed ,description ,position4--,standing erect4 ,illustration3 ,,exercise ,,no4 #ab4 ,fig4 #ab ,a4 ,fig4 #ab ,b4 ,with the four fingers and thumb close1 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 possible1 the two or three first fingers resting between the inner border of the shoulder blade and the spine1 and the thumb close to the base of the neck 7,fig4 #ab ,a74 ,stroke thus with the palm of the hand1 the fingers pressing more or less between the shoulder blades and spine as they move upward1 transversely over the shoulder1 continuing down the same side of upper chest 7,fig4 #ab ,b74 ,while the right hand is thus stroking the left shoulder and upper chest1 the left arm and hand is brought across and up over the right forearm to the right shoulder1 and this shoulder is massaged continuing downward over the upper part of the left chest1 in the same way1 as soon as the right arm is released from the left side of chest4 ,the right hand is then again brought over the left shoulder and across the left forearm and that shoulder massaged1 and so forth1 alternately and evenly4 ,this exercise done five times will take about ten seconds4 ,if counting each time when commencing to stroke each shoulder1 it will be ten counts4 ,,note4 ,men may stroke downward over the chest as far as the diaphragm1 if desired4 ,women should only stroke as far as the breasts1 and not over them4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #ab ,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 chest4 ,the movements of the arms and hands1 in applying the massage movements1 exercise the muscles and nerves of the arms1 the shoulders1 the upper back and the upper chest4 ,the massage influences the muscles1 vessels and nerves of the shoulders and the upper chest4 ,it increases the flow of blood to the muscles surrounding the lungs4 ,this exercise1 like ,no4 #b1 is especially beneficial for stiffness in the shoulders and upper chest1 resulting from golf or other over-exertion in kindred sports4 ,,the ,,combined ,,massage ,,exercise ,no4 #ac ,massaging with each hand simultaneously upward over each opposite thigh1 hip1 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 buttocks2 at the same time1 bending and raising the upper body4 ,detailed ,description ,position4--,standing erect1 heels about eight inches apart1 and feet nearly parallel1 legs and feet kept stationary1 knees straight4 ,illustration3 ,,exercise ,,no4 #ac4 ,fig4 #ac ,a4 ,fig4 #ac ,b4 ,fig4 #ac ,c4 ,fig4 #ac ,d4 ,fig4 #ac ,e4 ,fig4 #ac ,f4 ,fig4 #ac ,g4 ,fig4 #ac ,h4 ,without bending the knees1 bend the upper body forward and cross the right forearm over the left1 or the left over the right1 placing the right hand transversely over the front of the left thigh1 just above the knee2 the fingers of the hand are kept close together and pointing to or around the other side of the thigh4 ,place the left hand in the same way and at the corresponding place on the right thigh 7,fig4 #ac ,a74 ,stroke thus upward over the front of each thigh with both hands simultaneously1 continuing from there1 in the same way upward over hips and lower sides of the body 7,fig4 #ac ,b and ,c71 and inward and upward over the nipples or breasts and upper chest1 where the hands cross each other and continue outward to their respective sides underneath the armpits 7,fig4 #ac ,d1 ,e and ,f74 ,then1 barely moving the arms1 turn the hands from there around on each side of the back1 and without here clutching the hands stroke now with the backs of the hands and fingers1 downward over each side of the lower back and buttocks 7,fig4 #ac ,g and ,h74 ,the upper body is1 of course1 raised while the hands are stroking upward over thighs and hips and bent slightly backward while stroking inward and upward over the chest4 ,this exercise done five times will take about fifteen seconds4 ,,note4 ,when stroking and pressing upward over the front part of the thigh1 let the raising movement of the trunk draw the arms and hands up as far as the motion permits4 ,combined with ,deep ,breathing ,a special deep breathing exercise may be added in the following way3 ,fill the lungs with air through the nose1 while stroking from thighs up over sides and chest4 ,retain this air in the lungs1 while the hands are stroking down the back4 ,exhale this air through the mouth1 while bending the upper body forward in order to stroke upward over the thighs again4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #ac ,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 backward1 together with massage of the front of the thighs1 the hips1 the lower sides1 the chest and breasts1 the lower back and buttocks4 ,the movements of the body1 arms and hands in applying the massage movements1 exercise the muscles and nerves of the arms1 the shoulders1 the chest1 the back1 the abdomen and the hips4 ,they also influence the abdominal organs and the heart4 ,the nerves of the legs are stretched4 ,the massage influences the muscles1 vessels and nerves of the front of the thighs1 the hips1 the lower sides1 the breasts1 the chest and the lower back4 ,it also influences the heart and the kidneys4 ,,the ,,combined ,,massage ,,exercise ,no4 #ad ,massaging1 with the left hand1 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 again2 at the same time turning the upper body to right and left4 ,detailed ,description ,position4--,standing erect1 heels about five inches apart1 feet nearly parallel1 legs and feet stationary4 ,illustration3 ,,exercise ,,no4 #ad4 ,fig4 #ad ,a4 ,fig4 #ad ,b4 ,fig4 #ad ,c4 ,place the left hand1 with the four fingers and thumb close1 transversely on the lower left side of the body1 underneath the line of the nipple or breast1 and in such a way that the fingers are pointing toward the middle of the chest4 ,place the right hand in the same way on the upper right side of the body1 just underneath the armpits 7,fig4 #ad ,a74 ,now1 stroke with both hands1 from each side at the same time1 directly across the chest and as far over on the opposite side as possible 7,fig4 #ad ,b and ,c74 ,stroke back again the same way4 ,the left hand thus strokes from the left side underneath the nipples or breasts over on the right side and back again1 while the right hand strokes from the right side across the upper chest1 over on the left side and back again4 ,at the same time1 turn the upper body slowly from side to side without altering the position of the legs and feet4 ,the turning of the body and the stroking should be done evenly and not jerkingly4 ,this exercise done five times will take about fifteen seconds4 ,if counting each time the trunk is turned to either side1 it will be ten counts4 ,exercise ,no4 #ad ,a 7,combined with ,rolling of the ,trunk7 ,the massaging over the chest as done in ,no4 #ad may also be done1 while the trunk is rolled around in the following way3 ,place the feet further away from each other--about ten inches4 ,begin stroking the chest1 as described4 ,without altering the position of the legs and feet1 bend the upper body forward2 from there roll and bend it over to the right1 continuing rolling and bending it backward1 then to the left and around to the front1 terminating in a forward bending4 ,stop here and with the body still bent1 roll in opposite direction1 that is1 to the left1 back1 right and front4 ,the hands are1 of course1 stroking evenly across the chest during the rolling4 ,the trunk may be rolled around first two or three times to the right1 and then two or three times to the left4 ,three times each way around is equivalent to five executions4 ,this exercise done five times will take about twenty seconds4 ,analysis and ,effects of the ,combined ,massage ,exercise ,no4 #ad ,this exercise is combined in such a way that there is obtained the movements of the arms and the turning of the trunk1 together with the massage of the chest and the upper sides of the body4 ,the movements of the body and arms and hands in applying the massage movements1 exercise the muscles and nerves of the arms1 the shoulders1 the upper and lower back1 the sides and the abdomen4 ,this also influences the kidneys4 ,the massage influences the muscles and nerves of the chest and the sides1 likewise1 the heart1 the liver and lungs4 ,effects of ,exercise ,no4 #ad ,a ,in ,no4 #ad ,a the rolling exercises the muscles and nerves of the abdomen and lower sides to a greater extent than does the turning in exercise ,no4 #ad4 ,,proper ,,breathing ,nothing is more important than breathing for maintaining life1 and it should be given much more attention than is customary4 ,this may be done not only by practicing the special and general breathing exercises for several minutes one or several times daily1 but also by acquiring the habit of proper breathing all the time4 ,it is a curious fact that when the stomach is in need of more food1 it is filled and sometimes to excess1 but although the lungs are always in need of more air1 they are mostly only filled about one-half and not completely1 and this in spite of the fact that air is one of the few gifts of life4 ,in order that the reader may notice the effect of proper natural breathing and to acquire the habit1 it may be advisable to try the following experiment3 ,place a watch nearby4 ,breathe slowly1 deeply and regularly for one or several minutes1 inhaling the air each time through the nose and exhaling it either the same way or through both nose and mouth simultaneously4 ,from twelve to sixteen respirations should be done per minute4 ,try occasionally to breathe with the diaphragm1 that is1 instead of first allowing the chest to expand1 when inhaling1 push the abdomen and diaphragm out first during the beginning of the inhalation and the chest during the latter half part of it4 ,this is beneficial for all the digestive organs and their nerves4 ,the most important thing is to breathe deeply1 so that the air also reaches the bottom or points of the lungs4 ,of course1 twelve or sixteen respirations can be taken per minute and the lungs become only half-filled just the same4 ,this will not be of any benefit4 ,on the contrary1 it might cause anaemia1 and its accompanists1 such as neurasthenia1 melancholia1 fear1 etc4 ,breathing in the right way will produce better blood1 more nerve power1 and last1 but not least1 a good humor4 ,apropos humor1--there are authors who1 now and then in the titles of their books or articles1 admonish one to be cheerful1 to laugh and smile so as to avoid illness4 ,further perusal of the text1 however1 will show that they admit that this depends chiefly upon the physical condition1 and they advise the practice of exercises1 in order to make people physically fit first4 ,this is1 of course1 true1 since it is difficult for most people to be of a good disposition and smile and laugh when the body is not in fit condition4 ,,special ,,and ,,general ,,deep ,,breathing ,,exercises ,these breathing exercises done separately or between the massage exercises will develop the chest and lungs4 ,causing more oxygen to be introduced into the blood and increased elimination of carbonic-acid gas1 the blood is enriched1 the energy increased and power developed to withstand or repulse attacks of disease4 ,a direct as well as an indirect influence is also produced upon all the vital organs of the body4 ,the ,special ,deep ,breathing ,exercise ,no4 ,i ,position4--,standing or sitting erect1 with shoulders back1 but without strain1 arms hung loosely downward to sides4 #a4 ,inhale as deeply as possible through the nose4 #b4 ,retain the air for one or two seconds4 #c4 ,join the lips in such a way that a small opening remains in the middle and throw only a small quantity of air violently through this opening2 retain the respiration1 again throw out a little air in the same way2 retain again1 and so forth1 in the same way1 until the lungs are completely emptied of air4 #d4 ,take a shorter but deep breath1 lasting from three to five seconds4 ,this exercise acts as a washer and cleanser of the lungs in forcing the pure air into the corners of the lungs and pushing out the foul air accumulated4 ,the ,special ,deep ,breathing ,exercise ,no4 ,,ii ,position4--,standing or sitting erect1 with shoulders back1 but without strain1 arms hung loosely downward to sides4 #a4 ,inhale as deeply as possible4 #b4 ,retain the air in the lungs as long as possible1 without strain4 #c4 ,exhale the air vigorously through the open mouth4 ,this exercise has a beneficial influence upon the system of respiration1 the blood and the nervous system4 ,the ,special ,deep ,breathing ,exercise ,no4 ,,iii ,position4--,standing erect1 with shoulders back1 but without strain1 arms hung loosely downward to sides4 #a4 ,inhale as deeply as possible through the nose4 #b4 ,stretch both arms easily outward to sides in line with shoulders4 #c4 ,bring the hands to the shoulders1 gradually contracting the hands in such a way that when they reach the shoulders the fists are very strongly clenched4 #d4 ,during this tension of the muscles1 bend the fists rapidly outward and inward from ten to twenty times4 #e4 ,exhale the air vigorously through the mouth1 at the same time dropping the arms loosely downward to sides4 #f4 ,take a shorter but deep breath1 lasting three to five seconds4 ,besides being beneficial to the lungs1 the respiratory muscles and the heart2 this exercise is also very beneficial for the vitality of the nerves1 especially those of the brachial plexus 7the nerves of the arms1 shoulders1 upper back and upper chest74 ,the ,general ,deep ,breathing ,exercise ,a #a4 ,arms hanging loosely at sides or place hands on hips1 elbows and shoulders thrown backward1 without strain4 #b4 ,inhale as deeply as possible1 at the same time rising on toes4 #c4 ,exhale through the mouth1 at the same time sinking on heels4 ,the ,general ,deep ,breathing ,exercise ,b ,position4--,arms outstretched horizontally to the front and parallel to each other4 #a4 ,inhale as deeply as possible1 at the same time bringing the arms horizontally outward to the sides and continuing as far back as possible1 while rising on toes4 #b4 ,exhale through the mouth while dropping the arms slowly downward to the sides and sinking on heels4 ,exercises ,a and ,b may also be done without rising on toes1 but this exercise greatly strengthens the feet and ankles and the muscles of the legs and gives a good poise4 ,when practicing the breathing exercises ,a and ,b1 both legs may be bent and stretched at the same time1 and this will further strengthen the legs4 ,all these breathing exercises are especially beneficial for singers and public speakers4 ,,special ,,remarks ,always inhale through the nose4 ,the breathing exercises may1 of course1 be practiced separately either indoors or outdoors4 ,if practiced indoors1 it is important to have good ventilation in the room4 ,if slight dizziness should result when practicing the special breathing exercises separately1 begin moderately1 and as the lungs become stronger1 this feeling will gradually diminish4 ,practicing the three special deep breathing exercises five times each1 without any long pause between1 should consume about five minutes4 ,from five to ten minutes is sufficient for one performance and1 as a rule1 this time limit should not be exceeded4 ,they can1 of course1 be practiced several times a day4 ,,synoptic ,,review ,,of ,,the ,,combined ,,massage ,,exercises ,this is added to assist ready memorization of the exercises and their order1 after having studied and learned them from the detailed description4 ,in the margin is stated the average time--in seconds--for doing each massage exercise five times and likewise the time limit--also in seconds--for interval breathing where indicated4 ,it will thus serve as a guide when practicing all the exercises together as a daily course4 ,no4 #a ,,temple1 ,,head1 ,,neck ,,and ,,throat ,sidenote3 #cj sec4 ,massaging 7stroking and pressing7 the temple1 head1 neck and throat2 at the same time bending the head forward and backward4 ,at this and at the other intervals where it is indicated1 practice the special deep breathing exercise ,no4 #a1 once4 ,or ,sidenote3 #ae sec4 ,practice the general deep breathing exercise ,a once or twice1 but without rising on toes4 ,time not to exceed fifteen seconds4 ,if special deep breathing is done while practicing the massage exercises themselves1 no deep breathing should be done between them4 ,no4 #b ,,arms1 ,,sides ,,and ,,across ,,lower ,,chest ,sidenote3 #cj sec4 ,massaging 7stroking and pressing7 each arm1 side and directly across the lower chest alternately2 and at the same time exercising the arms and shoulders4 ,sidenote3 #ae sec4 ,deep ,breathing ,no4 #c or 7#c ,a--from a lying position7 ,,each ,,leg ,,and ,,straight ,,across ,,abdomen1 ,,alternately 7,similar to ,rowing7 ,sidenote3 #cj sec4 ,massaging 7stroking and pressing7 with both hands1 first the right leg1 from ankle upward1 and straight across abdomen to the left side1 then the left leg and straight across abdomen to the right side2 at the same time bending and stretching the legs and also bending and raising the trunk4 ,sidenote3 #ae sec4 ,deep ,breathing ,no4 #d ,,each ,,side ,,of ,,body ,,and ,,straight ,,across ,,lower ,,chest1 ,,alternately ,sidenote3 #ae sec4 ,massaging 7stroking and pressing7 each side of body1 from side of thigh1 at knee upward and straight across the lower chest1 alternately1 with each hand2 at the same time bending the trunk from side to side4 ,sidenote3 #ae sec4 ,deep ,breathing ,no4 #e ,,both ,,legs1 ,,across ,,lower ,,chest ,,and ,,abdomen ,,inward ,,and ,,upward ,,across ,,chest1 ,,outward ,,to ,,armpits ,,and ,,down ,,the ,,back ,,and ,,buttocks ,sidenote3 #cj sec4 ,massaging 7stroking and pressing7 each leg from behind1 simultaneously with each hand1 upward over each hip1 straight across the lower chest 7from the left side with the left hand7 and at the same time straight across the abdomen 7from the right side with the right hand7 to opposite sides1 from there inward and upward across chest1 outward to armpits1 then downward on each side of lower back and buttocks2 at the same time bending and raising the trunk4 ,sidenote3 #ae sec4 ,deep ,breathing ,no4 #f ,,both ,,sides ,,of ,,back ,,and ,,buttocks--,,turning ,sidenote3 #aj sec4 ,massaging 7stroking and pressing7 each side of lower back and buttocks1 simultaneously with each hand2 at the same time turning the trunk to the right and left4 ,sidenote3 #ae sec4 ,deep ,breathing ,no4 #g ,sidenote3 #fj sec4 ,massaging 7stroking and pressing7 the right leg and straight across abdomen1 as in exercise ,no4 #c2 then the right arm1 down the right side and across lower chest1 as in exercise ,no4 #b2 then the left leg and across abdomen2 and the left arm1 side and across lower chest2 then from each opposite side simultaneously1 inward and upward across chest1 outward to armpits2 then downward on each side of the back and buttocks2 finally swinging the arms around to the front and vibrating or pushing the skin and underlying tissues sideways on each opposite side of lower chest2 at the same time bending and stretching the legs more or less1 and also bending and raising the trunk4 ,sidenote3 #ae sec4 ,deep ,breathing ,no4 #h ,,each ,,side ,,of ,,lower ,,back--,,turning ,sidenote3 #bj sec4 ,massaging 7stroking and pressing7 down each side of lower back alternately with each hand2 at the same time turning the trunk to the right and left4 ,sidenote3 #ae sec4 ,deep ,breathing ,no4 #i or 7#i ,a with additional arm movement7 ,,each ,,outer ,,side ,,of ,,opposite ,,thigh1 ,,opposite ,,hip1 ,,inward ,,and ,,upward ,,across ,,chest1 ,,outward ,,to ,,armpit1 ,,alternately ,sidenote3 #be sec4 ,massaging 7stroking and pressing7 from each outer side of opposite thigh1 upward over opposite hip and inward and upward across chest1 outward to armpit1 alternately with each hand2 at the same time turning and bending the trunk slightly forward and also bending it from side to side4 7,if the exercise is done ten times or more1 practice both ,no4 #i and #i ,a1 half the number of times each47 ,sidenote3 #ae sec4 ,deep ,breathing ,no4 #aj ,,abdomen ,sidenote3 #dj sec4 ,massaging 7stroking and pressing7 with the left hand from the side of the right hip1 straight across the lower abdomen2 then the same movement with the right hand1 from the left side2 thereafter1 again with the left hand1 from the right hip1 inward and upward underneath the false ribs to the end of the breast bone2 then the same movement1 with the right hand1 from the left side1--the other hand pressing on top of the one which is massaging4 ,sidenote3 #ae sec4 ,deep ,breathing ,no4 #aa ,,beating ,,over ,,abdomen ,,and ,,chest ,sidenote3 #aj sec4 ,beating upward over abdomen and chest and down2 at the same time bending the trunk backward and forward to upright position4 ,sidenote3 #ae sec4 ,deep ,breathing ,no4 #b--,repeated ,,arms ,,only ,sidenote3 #cj sec4 ,practice here again ,massage ,exercise ,no4 #b1 but without massaging down sides and across lower chest--five times will here be sufficient4 ,no ,deep ,breathing ,here ,no4 #ab ,,shoulders ,,and ,,upper ,,chest ,sidenote3 #aj sec4 ,massaging 7stroking and pressing7 transversely over the left shoulder1 downward over the upper left chest with the right hand2 then across the right shoulder and downward over the upper right chest1 in the same way1 with the left hand1 and so forth1 alternately4 ,sidenote3 #ae sec4 ,deep ,breathing ,no4 #ac ,,both ,,front ,,aspects ,,of ,,opposite ,,thighs1 ,,hips ,,and ,,sides ,,of ,,lower ,,body1 ,,inward ,,and ,,upward ,,across ,,chest ,,and ,,downward ,,on ,,back ,,and ,,buttocks ,sidenote3 #ae sec4 ,massaging 7stroking and pressing7 each upper leg in front simultaneously1 from just above the knees1 upwards over hips and lower sides of body1 with arms crossed 7the right leg1 hip and lower side with the left hand1 and the left leg1 hip and lower side with the right71 continuing inward and upward across chest1 outward to armpits1 and downward over each side of lower back and buttocks2 at the same time bending the trunk forward and backward4 ,sidenote3 #ae sec4 ,deep ,breathing ,no4 #ad ,,upper ,,and ,,lower ,,chest--,,turning ,sidenote3 #ae sec4 ,massaging 7stroking and pressing7 from the lower right side of the upper body with the right hand1 and from the upper left side of the upper body with the left hand simultaneously straight across the lower and upper chest to opposite sides and back again2 at the same time turning the trunk to the right and left4 ,no ,deep ,breathing at this ,interval ,no4 #ad ,a ,sidenote3 #bj sec4 ,massaging 7stroking and pressing7 straight across the upper and lower chest1 as in exercise ,no4 #ad1 but instead of turning1 roll the trunk around in a circle4 ,three times each way around is equivalent to five executions4 ,sidenote3 #ae sec4 ,deep ,breathing ,sidenote3 ,total #aj minutes 7,without considering the pauses between the massage exercises and the deep breathing exercises47 ,practicing thus all the combined massage exercises five times each1 and using fifteen seconds for the deep breathing at each of those intervals1 where indicated1 will require about twelve minutes1 provided1 of course1 that the pauses between the massage exercises and the deep breathing exercises are not too long4 ,the five-times-limit is purely arbitrary and has been selected merely as an illustration4 ,practicing all the massage exercises ten times each1 and in the manner just explained1 will not necessarily make the whole performance last twice as long1 as when they are practiced five times each1 because the time for the breathing exercises will remain the same4 ,when explaining in the detailed description how special deep breathing can be done during the practice of massage exercises ,nos4 #e1 #g and #ac1 it was with the particular intention that this should be done chiefly in instances where one or two of these exercises are practiced separately and when the performer has only a few minutes to spare4 ,however1 even when all the massage exercises are practiced together1 ,nos4 #e1 #g and #ac may also be performed in that way1 but in that case only natural breathing and no special deep breathing exercises should be done at the intervals4 ,on the whole1 practice of a deep breathing exercise at the intervals is more practical1 although the one method is about as beneficial as the other4 ,but to do special deep breathing during the practice of some of the exercises themselves1 as well as at the intervals in the same performance would be out of proportion4 ,,how ,,the ,,number ,,of ,,exercises ,,for ,,one ,,performance ,,can ,,best ,,be ,,decreased ,elderly people1 children and others whose memory is not of the best and who may1 therefore1 find it inconvenient to remember all the exercises in the beginning or later can shorten the number of exercises for one performance in the following ways3 ,eleven ,massage ,exercises ,nos4 #a1 #b1 #c1 #d1 #e1 #i1 #aj1 #ab1 #ac1 #ad and #ad ,a ,nine ,massage ,exercises ,nos4 #a1 #b1 #c1 #d1 #e1 #aj1 #ab1 #ac and #ad ,seven ,massage ,exercises ,nos4 #a1 #b1 #c1 #d1 #e1 #ac and #ad ,six ,massage ,exercises ,nos4 #a1 #b1 #c1 #e1 #i and #ad ,five ,massage ,exercises ,nos4 #a1 #d1 #g1 #ac and #ad ,of course1 these groupings may be modified in any other order and number with benefit1 but the ones here indicated are the best and most practical4 ,the ideal manner1 however1 is to practice all the exercises together in the order mentioned4 ,,another ,,system ,,practicing ,,the ,,movements ,,of ,,the ,,body ,,without ,,the ,,massage ,the movements or exercises of the arms1 legs and the body in the combined massage exercises may also be done without the massage4 ,thus1 when dressed1 the arms1 legs and trunk may perform the same movements as when massaging1 but without the hands touching the clothes4 ,done in this way1 the hands should move at a distance of about two inches from the clothes and be firmly clenched while exercising1 thus contracting and concentrating on the muscles of the arms and also as far as possible concentrating the mind on those other parts of the body put into play by an exercise4 ,in this way another concentration system1 similar if not better than the ,indian exercises1 is obtained4 ,of course1 this is not nearly as efficient as when done without clothes and with the addition of the massage4 ,it might be desirable to try them in that way at a time when exercise is needed1 and there is no time1 or convenience for the removal of clothes4 ,deep breathing can also with great benefit be combined to some of these exercises in the same way as explained under the detailed description of the massage exercises4 ,,supplement ,,how ,,the ,,exercises ,,may ,,be ,,utilized ,,in ,,some ,,diseased ,,and ,,disordered ,,conditions ,,of ,,the ,,body ,the massage exercises and deep breathing exercises may be used with benefit in certain stages of different diseases4 ,this should1 of course1 be done only on the recommendation of a physician4 ,inasmuch as the same disease does not attack all people to the same degree1 it is1 of course1 impossible to state exactly when or at which stage of a disease the patient might begin to practice the exercises4 ,neither can it be said precisely how long an exercise or performance shall last in each case2 it will vary from five to twenty minutes4 ,this is a matter for the family physician to decide2 however1 the following hints may be in order4 ,if the use of the exercises practiced moderately is recommended1 begin them slowly for five or ten minutes daily 7or as long as advised by the doctor7 with a light pressure of the hands1 and continue thus for several days4 ,the exercises can then be made more vigorous by increasing the pressure of the hands to a moderate or stronger degree4 ,the time can then likewise be increased to fifteen or twenty minutes in proportion to the improvement in the condition and strength of the performer4 ,it is not meant to imply that it is necessary to immediately hurry to a doctor or hospital when disorders of a mild character occur2 for instance1 a slight pain or stiffness in the muscles of one of the limbs or other part of the body1 a headache1 obesity without complications or slight constipation4 ,if three or more massage exercises are recommended for one performance1 a general deep breathing exercise can likewise be practiced between each of those4 ,here may be noted1 especially for the interest of physicians1 the particular exercises which are most suitable for use in various diseases4 ,there are other conditions than the ones mentioned below1 in which the exercises might be used with benefit1 but the following are the most important3 ,anaemia ,headache ,disorders of the ,digestive ,system ,disorders of the ,liver ,diabetes ,affections of the ,lungs ,disordered ,conditions of the ,heart ,insomnia ,muscular ,disorders ,nervous ,diseases ,obesity ,curvature of the ,spine ,,anaemia ,all the massage exercises may be practiced once or twice daily4 ,in addition1 all the deep breathing exercises may be done separately1 without strain1 for five or ten minutes1 twice daily4 ,,headache ,here special reference is made to massage exercise ,no4 #a1 although all the exercises will prove of indirect benefit4 ,,disorders ,,of ,,the ,,digestive ,,system 7,constipation--,gas in the ,stomach--,stasis--,dilatation of the ,stomach--,chronic ,dyspepsia--,deficient ,peristaltic ,action1 etc47 ,reference is here made especially to massage exercise ,no4 #aj1 and also to ,nos4 #c and #e4 ,all the deep breathing exercises may be used4 ,if the patient is so weak that the trunk cannot be bent much1 ,no4 #aj may be practiced first and ,nos4 #c and #e later4 ,no4 #aj can even be practiced by patients confined to bed4 ,for dilatation of the stomach1 chronic dyspepsia and conditions of stasis1 ,no4 #aj is very beneficial1 and may be used for ten or fifteen minutes two or three times a day4 ,it causes contraction of the stomach1 the pylorus is opened and the contents are emptied into the duodenum4 ,sour and burning eructations1 bad breath and taste in the mouth will disappear4 ,in these cases it is best to practice the exercise from four to five hours after a meal4 7,the massage movements in ,no4 #aj has been taught by the author to several mothers from out of town1 who have applied them with success to their babies suffering from gas in the stomach and indigestion caused by nervous disorders47 ,in order to increase the flow of bile1 pancreatic juice and the succus entericus and to get a mixture of these1 a well-known medical authority in ,europe massaged 7stroking and pressing7 the abdomen from the right side toward the median line for about half an hour after the stomach digestion had ceased4 ,the average amount of the juices thus obtained in each of twenty cases was from #dj to #ej c4c4 ,this movement is included in massage exercise ,no4 #aj and also somewhat in exercises ,nos4 #c and #e4 ,in a case of a dropped stomach or colon1 a special movement of stroking and pressing 7especially with the fingers7 may be used across the abdomen in an upward direction1 from each opposite side of the lower abdomen1 thus crossing the abdomen with each hand1 alternately4 ,a good movement for breaking up adhesions in the region of the appendix is stroking with the fingers of the right hand 7pressing on top with the left7 upward over the appendix1 the ascending colon and then continuing over the transverse colon4 ,for adhesions in the left side of the abdomen a similar movement with the fingers of the left hand is recommended4 ,massage exercises ,nos4 #aj and #c are also here beneficial4 ,in order to relieve the bowels of their distension1 one doctor in ,new ,york advocated massaging the abdomen thirty hours after operations for appendicitis and hernia4 ,,disorders ,,of ,,the ,,liver ,reference is here made to massage exercises ,nos4 #b1 #c1 #d1 #f1 #h1 #ad and #ad ,a1 as well as to all the deep breathing exercises4 ,they will stimulate the secretion of the bile from the blood and cause readier transformation of excess sugar into glycogen4 ,the massage exercises are also beneficial for hepatic engorgement4 ,,diabetes ,all the massage and deep breathing exercises are recommended for the reason that they cause an increased oxygenation in all parts of the body and will therefore help to prevent abnormal deposits of sugar4 ,,affections ,,of ,,the ,,lungs 7,pneumonia--,tuberculosis--,asthma7 ,massage exercises ,nos4 #b and #ad are here especially referred to as well as all the deep breathing exercises4 ,convalescence from pneumonia has been shortened and eased by massaging the painful muscles which are at times concomitants of lung affections4 ,the massaging over the chest will cause freer breathing and expectoration4 ,in the first stage of tuberculosis all the massage exercises done with a light or moderate pressure and all the deep breathing exercises1 practiced once or twice daily are beneficial4 ,in asthma all the exercises are likewise recommended4 ,,disordered ,,conditions ,,of ,,the ,,heart ,in severe cases1 massage exercises ,nos4 #b and #ad may be used1 with a light pressure for five minutes1 two or three times a day4 ,the special deep breathing exercise ,no4 #b and the general deep breathing exercises may also be practiced slowly and without strain4 ,for milder cases reference is made to massage exercises ,nos4 #b1 #d1 #e1 #i1 #ac and #ad4 ,,insomnia ,all the massage exercises practiced for ten or fifteen minutes without exertion half an hour before going to bed are recommended4 ,,muscular ,,disorders 7,stiffness and ,pain--,atrophy and ,distrophy--,lumbago7 ,for stiffness in the neck1 use massage exercise ,no4 #a4 ,for stiffness in the shoulders1 massage exercise ,no4 #ab is beneficial4 ,for muscular disturbance in an arm1 massage exercise ,no4 #b is recommended4 ,for pain in the muscles of the lower back1 massage exercises ,nos4 #f and #h are very beneficial4 ,for muscular disturbance in the lower limbs1 massage exercises ,nos4 #c and #c ,a may be used4 ,for stiffness in the muscles of the upper chest1 massage exercises ,nos4 #ab and #ad are indicated4 ,,nervous ,,diseases 7,neuritis--,neuralgia--,sciatica--,gene ral ,nervousness or ,neurasthenia7 ,in any kind of nervous disease of a mild character1 all the massage exercises and the deep breathing exercises might be practiced two or three times a day4 ,for neuritis or neuralgia in the arms1 massage exercise ,no4 #b can be practiced1 after the acute stage has passed4 ,for facial neuralgia1 massage exercise ,no4 #a is recommended1 with stroking from each cheek instead of from the temple4 ,in sciatica1 massage exercise ,no4 #c is beneficial2 if the attack is severe exercise ,no4 #c ,a may be used4 ,in cases of general nervousness or debility resulting from overwork1 strain or other cause1 all the massage exercises can be used from ten to twenty minutes two or three times a day1 according to the condition of the patient4 ,in cases of partial paralysis of an arm or leg1 exercises ,nos4 #b1 #c or #c ,a may be used respectively4 ,,obesity ,all the massage and deep breathing exercises are recommended4 ,if most pronounced1 about the waist1 reference is especially made to massage exercises ,nos4 #c1 #c ,a1 #e1 #g1 #aj1 #aa and #ad ,a4 ,in the case that the heart and other organs are not especially affected1 the performer may practice these massage exercises with a strong pressure for twenty minutes or more1 or until practically tired out4 ,,curvature ,,of ,,the ,,spine ,although all the massage exercises may here be used with benefit1 ,nos4 #f1 #h1 #ac1 #e and #a are especially referred to4 ,in hospitals where children 7mostly girls from ten to sixteen years of age7 attend gymnastic classes for correction of the spine no massage treatment is given them as a rule4 ,this is probably because there is no time for both exercises and massage treatment4 ,the latter1 however1 would greatly help to nourish and strengthen the weak muscles which are associated with curvatures of the spine4 ,in massage exercises ,nos4 #f and #h1 and to a lesser degree in ,nos4 #ac and #e1 massage of each side of the back 7except the uppermost parts7 is obtained at the same time4 ,no4 #a is included in the ones especially recommended1 because the movements of the arms in this exercise strengthens the upper part of the back4 99 99 99 99 99 ,in all diseased or disordered conditions1 proper breathing at all times should be remembered4