,illu/ration3 ,,! ,,au?or ,,massage ,,ex]cises ,,comb9$ ,a ,,p]man5t ,,physical ,,culture ,,c\rse ,,= ,,m5 ,,wom5 ,,& ,,*ildr5 ,,heal?-,,giv+1 ,,vitaliz+ ,,prophylactic1 ,,beautify+ ,a ,,new ,,sy/em ,,( ,,! ,,*>act]i/ic ,,ess5tials ,,( ,,gymna/ic ,,& ,,indian ,,yogis ,,conc5tration ,,ex]cises ,,comb9$ ,,) ,,sci5tific ,,massage ,,movem5ts ,,) #hf ,,illu/rations ,,& ,,deep ,,brea?+ ,,ex]cises ,,by ,,albre*t ,,j5s5 ,,=m]ly ,,9 ,,*>ge ,,( ,,m$ical ,,massage ,,cl9ics ,,at ,,polycl9ic ,,hospital ,,& ,,o!r ,,hospitals1 ,,new ,,york #aibj ,,new ,,york1 ,n4 ,y4 ,,copyright #aibj ,,by ,,albre*t ,,j5s5 ,all ,rights ,res]v$ ,pr9t$ by ,brooks ,port] ,new ,york ,! human body is l a *a9--x is only z /rong z its weake/ l9k4 ,! /r5g? ( ! body is de/roy$ by viol5ce & idl5ess1 b pres]v$ by ex]cise4 ,big muscles d n always indicate vitality or good heal?2 _m s-call$ /rong m5 h di$ comp>atively "y4 ,vitality is r agility ( m9d & body & ! ability ( ! latt] to )/& & repulse attacks ( disease4 ,good heal? is ! be/ h]itage p>5ts c transmit to _! *ildr54 ,,preface ,9 ?is volume ,i h endeavor$ to place be=e ! public a novel me?od ( real sci5tific massage movem5ts comb9$ ) ex]cises1 s t ! b5efits ( bo? may be obta9$ simultane\sly4 ,! simplicity ( its te*nic toge!r ) its ready p]sonal application make x possible = any individual to a*ieve excell5t results f its use4 ,! application ( sci5tific massage movem5ts /imulates ! n]ves1 tissues1 muscles1 organs1 vessels1 gl&s & cells mu* m b5eficially & effectively ?an g5]al ex]cises4 ,_! comb9$ application is physical culture 9 its mo/ sci5tific & p]fect$ =m4 ,9 work+ out a practical pres5tation ( ?is sy/em1 x 0 not$ t ! massage movem5ts & ! mo/ b5eficial ex]cises c\ld be comb9$ readily & simply 7al?\gh ?is mu/ be done 9 a prescrib$ way7 & t _! balanc$1 logical comb9ation result$ 9 a me?od f> sup]ior to all o!r sy/ems ( ex]cises1 n only = ! ma9t5ance ( heal?1 b = special !rapeutic & physiologic purposes4 ,! ex]cises are *iefly int5d$ = use at home1 & w be f\nd to be m advantage\s to ! individual ?an any c\rse ( physical culture (f]$ any:]e4 ,no gymna/ic equipm5t is necess>y & no exp5diture1 save t ( ! "t requir$1 :i* w v>y mo/ly f twelve to tw5ty-five m9utes daily accord+ to ! "t1 ne$ & incl9ation ( ! individual4 ,,albre*t ,,j5s51 ,new ,york4 99 99 99 99 99 ,,dr4 ,,william ,,%>pe #bj ,we/ #ej? ,/reet1 ,new ,york ,m>*1 #aibj4 ,mr4 ,j5s53 ,de> ,sir3 ,x is a pleasure to recomm5d mo/ highly y\r sy/em ( massage & ex]cises comb9$4 ,i h obs]v$ ! excell5t results--f y\r me?od ( massage alone--9 s _m ( ! pati5ts at ! ,polycl9ic ,hospital--bo? 9 my own pati5ts & 9 ^? ( ! o!r physicians t ,i d n hesitate to endorse y\r /atem5ts4 ,! fact t no app>atus is necess>y = ! comb9$ massage ex]cises1 :i* are ?us automatically graduat$ accord+ to ea* p]son's /r5g? & condition1 is a mo/ desirable feature4 ,!y are especially adapt$ to be us$ by m51 wom5 & *ildr5 z a p]man5t physical culture c\rse4 ,v truly y\rs1 7,sign$7 ,william ,%>pe4 99 99 99 99 99 ,,edw>d ,,lel& ,,kellogg1 ,m4,d4 ,,william ,,alv9 ,,kellogg1 ,m4,d4 #dh ,we/ #ea/ ,/reet ,new ,york ,april1 #aibj4 ,mr4 ,a4 ,j5s51 ,new ,york ,city4 ,de> ,sir3 ,i am glad to h _h ! privilege ( look+ ov] ! manuscript ( y\r sy/em ( comb9$ massage & ex]cise4 ,! results s f> z ,i h obs]v$ !m h be5 excell5t4 ,?is comb9$ treatm5t possesses manife/ advantages ov] ei!r massage or ex]cises giv5 sep>ately4 ,! fact t no app>atus is ne$$ & t ! /r5g? ( ! individual adapts ! c\rse or treatm5t to 8 p>ticul> ne$1 r5d]s x g5]ally applicable4 ,v truly1 7,sign$7 ,e4 ,l4 ,kellogg4 ,,cont5ts ,,page ,,a?letic ,,in/ructors #ac ,,resultant ,,bad ,,effects ,,f ,,! ,,use ,,( ,,heavy ,,app>atus1 ,,weights ,,& ,,too ,,/r5u\s ,,ex]cises #ae ,,special ,,b5efit ,,to ,,wom5 ,,f ,,! ,,use ,,( ,,^! ,,ex]cises #ag ,,! ,,con/ruction ,,& ,,*>act]i/ics ,,( ,,! ,,comb9$ ,,massage ,,ex]cises #ai ,,comm5t>ies ,,z ,,to ,,_! ,,use #bd ,,! ,,pressure ,,( ,,! ,,h&s #bd ,,! ,,degree ,,( ,,ex]tion #bf ,,! ,,be/ ,,"t ,,= ,,! ,,ex]cises #bg ,,special ,,rem>ks #bh ,,g5]al ,,& ,,detail$ ,,description ,,( ,,! ,,comb9$ ,,massage ,,ex]cises ,,) ,,_! ,,analyses ,,& ,,effects #cj ,ex]cise ,no4 #a #cj ,ex]cise ,no4 #b #cc ,ex]cise ,no4 #c #cf ,ex]cise ,no4 #c ,a #ci ,ex]cise ,no4 #d #da ,ex]cise ,no4 #e #dc ,ex]cise ,no4 #f #dh ,ex]cise ,no4 #g #ej ,ex]cise ,no4 #h #ed ,ex]cise ,no4 #i #ef ,ex]cise ,no4 #i ,a #eg ,ex]cise ,no4 #aj #ei ,ex]cise ,no4 #aa #fb ,ex]cise ,no4 #ab #fd ,ex]cise ,no4 #ac #ff ,ex]cise ,no4 #ad #fi ,ex]cise ,no4 #ad ,a #gj ,,prop] ,,brea?+ #gb ,,special ,,& ,,g5]al ,,deep ,,brea?+ ,,ex]cises #gd ,,synoptic ,,review ,,( ,,! ,,comb9$ ,,massage ,,ex]cises #gh ,,h[ ,,! ,,numb] ,,( ,,ex]cises ,,= ,,"o ,,p]=mance ,,c ,,be/ ,,be ,,decreas$ #he ,,ano!r ,,sy/em3 ,practic+ ! ,movem5ts ( ! ,body ,)\t ! ,massage #hf ,,supplem5t ,,h[ ,,! ,,ex]cises ,,may ,,be ,,utiliz$ ,,9 ,,"s ,,diseas$ ,,& ,,disord]$ ,,conditions ,,( ,,! ,,body #hg ,anaemia #hh ,heada*e #hh ,disord]s ( ! ,dige/ive ,sy/em #hh ,disord]s ( ! ,liv] #ij ,diabetes #ij ,affections ( ! ,lungs #ij ,disord]$ ,conditions ( ! ,he>t #ia ,insomnia #ia ,muscul> ,disord]s #ia ,n]v\s ,diseases #ib ,obesity #ib ,curvature ( ! ,sp9e #ib ,,a?letic ,,in/ructors ,! t5d5cy ( mo/ in/ructors or a?letes1 :5 pres5t+ ex]cises1 is to lay /ress ^u ! production ( l>ge muscles1 capable ( c]ta9 p]=mances4 ,"s ev5 g s f> z to relate specific feats1 :i* !y are able to accompli% by reason ( _! great muscul> p[]1 :i*1 x may be obs]v$1 is n necess>ily indicative ( good heal?4 ,(t5times !y h obta9$ ?is muscul> /r5g? by o!r ex]cises ?an ! ones describ$ 9 _! books1 or !y h be5 accu/om$ to h>d "w f e>ly y\?1 or are naturally /rong4 ,b ! impression is convey$ t any individual c acquire ! same muscul> /r5g? by practic+ _! ex]cises4 ,x is int]e/+ to note t ,s&[ 9 8 8,magaz9e = ,physical ,culture10 criticizes ! abdom9al muscles ( a ,dani% in/ructor 9 a?letics by ! "n ( ,mull]1 z almo/ abnormally develop$1 & ,mull] 9 turn retorts t ,s&['s arms & legs are too ?ick = _! l5g?1 & 8 figure is too clumsy4 ,t ,mr4 ,mull] has a bett] figure ?an ,mr4 ,s&[ is true1 z is likewise ! fact t ! latt] has giv5 too mu* att5tion to heavy-weight lift+4 ,s&[ is n z tall z ,mull]1 h[ev]1 & q naturally if a man ( small /ature has ! same muscul> developm5t z a tall] man1 x is conclusive t ! figure ( ! small] mu/ appe> m clumsy4 ,x does n foll[ t two p]sons practic+ ! same ex]cises w develop simil> figures1 al?\gh "s m5 & wom51 :o tea* or publi% c\rses 9 physical culture1 (t5 give _! pupils or read]s ?is impression4 ,h[ev]1 any good ex]cises w improve ! figure4 ,:at is significant is ! fact t ,s&[ & ,mull] are argu+ s mu* ab\t a matt] ( no vital importance4 ,bo? might be s\nd & heal?y1 ev5 if :at !y say ab\t ea* o!r is true4 ,9 a book ( ex]cises publi%$ by ,mr4 ,mull]1 m5tion is made ( "s rubb+ or sk9 ex]cises1 z !y are call$4 ,^! are practically only sk9 deep1 z f> z ! rubb+ is conc]n$4 ,mr4 ,mull] correctly admits ?is 9 an explanation t ! rubb+ provides = a knead+ ( ! entire surface ( ! sk94 ,! ,engli% translator ( ! book likewise expla9s1 9 8 ,introduction1 t ! rubb+ ex]cises are an endeavor to re/ore to its due position1 ! prop] c>e ( ! sk94 ,!re is a great diff]5ce betwe5 sci5tific massage movem5ts & rubb+1 al?\gh ?is may n be evid5t to ! layman4 ,:ile sci5tific massage movem5ts also b5efit ! sk91 _! influ5ce ^u ! deep] ly+ vessels1 organs1 n]ves & muscles is ( f> great] importance4 ,,resultant ,,bad ,,effects ,,f ,,! ,,use ,,( ,,heavy ,,app>atus1 ,,weights ,,& ,,too ,,/r5u\s ,,ex]cises ,some?+ simil> to :at happ5$ to ! frog t want$ to be z l>ge z ! ox occurs 9 _m a "y man1 :o beg9s to ex]cise ) heavy app>atus & weights 9 ord] to develop 8 muscles4 ,usually 9 ! fir/ or second mon? !re w be a m>k$ increase ( developm5t ( ! muscles & believ+ t ?is relative developm5t w cont9ue1 he becomes ov]-en?usia/ic & works s vigor\sly t he suff]s f 8 mi/ake4 ,!n1 if ! ex]cises are sudd5ly /opp$ & n gradually decreas$1 & if ! poison\s sub/ances & fatigue matt] accumulat$ 9 ! muscles are n remov$ by massage1 ! result w be muscles t are too h>d & too /iff1 ) ! accompany+ ill effects4 ,su* ex]cises also place too great a /ra9 ^u ! n]ves1 he>t & o!r organs ( ! body4 ,! en]gy x dem&s ought to be put to a bett] purpose2 z ,jules ,cl>etie ( ! ,!atre ,franais 9 ,p>is aptly said1 :5 discuss+ "s r\gh sport1 8,?9k ?\gh ab\t o!r ?+s40 ,mo/ app>atus us$ = ex]cise acts too artificially4 ,because a p]son possesses great muscul> /r5g?1 x does n necess>ily foll[ t 8 organs & n]ves h a proportionate /r5g? & vitality4 ,_m notewor?y examples ( ?is fallacy may be cit$4 ,?us1 = in/ance1 ,ellega>d1 kn[n z "o ( ! be/ cycle rid]s 9 ! _w1 "s fifte5 ye>s ago1 0 reject$ z a soldi]4 ,john ,l4 ,sullivan1 ! box]1 di$ ( a weak he>t4 ,les ,d>cy1 ! box] f ,au/ralia1 :o 0 to h f\ght ,jess ,will>d1 succumb$ to pneumonia )9 a few days aft] 8 illness1 & _m o!r a?letic expon5ts h impair$ _! heal? or gone to too e>ly a grave1 ! victims ( pr(essional ambition4 ,"o %\ld be by no means adv]se to well develop$ & /rong muscles1 s long z ! ela/icity & rhy?m ( ! movem5ts ( ! body are unimpair$1 b if ! n]ves & organs h be5 ov]tax$ 9 ! developm5t ( ! muscles1 ! result is a weak] in/ead ( a /rong] individual4 ,exp]im5ts h %[n t :ile ! man ) big & h>d biceps muscles may be able to lift a heavi] weight ?an ! man ) m supple & ela/ic muscles1 ! latt] w\ld lift a small] weight a great] numb] ( times4 ,bo? w\ld improve _! p]=mance aft] five m9utes ( massage _h be5 appli$ to ! arms4 ,:5 practic+ ! comb9$ massage ex]cises set =? 9 ?is book1 ! muscles become massag$ dur+ ea* ex]cise4 ,! /ronge/ a?lete may ex]t ! same /r5g? t he employs 9 heavy-weight lift+1 or app>atus "w1 :5 apply+ ^! massage movem5ts to ! body1 )\t any ( ! possible ill effects result+ f heavy gymna/ic "w4 ,! use ( su* /r5g? 9 ! comb9$ massage ex]cises w ?us result 9 b5efit = ! body 9 ! =m ( massage1 & ?is w greatly assi/ 9 re-e/abli%+ ! vitality t might h be5 lo/ by excessive /r5u\s ex]cises4 ,x %\ld n be con/ru$ t ^! argum5ts are int5d$ z advice to refra9 f outdoor ex]cises & sports4 ,anyone & ev]yone %\ld practice & p>ticipate 9 any sports suitable to _! temp]am5t1 "t & purse1 b c>e %\ld be tak5 n to ov]tax ! /r5g? or vitality4 ,,special ,,b5efit ,,to ,,wom5 ,,f ,,! ,,use ,,( ,,^! ,,ex]cises ,! comb9$ massage ex]cises are extremely b5eficial to wom5 & girls ( all ages4 ,wom5 suff] m f con/ipation ?an m54 ,?is may be due to ! use ( corsets1 :i* at times prev5t ! respiratory muscles f be+ put into full play1 or h9d] ! blood f circulat+ freely & (t5 cause flabb9ess or ev5 atrophy to ! abdom9al & pectoral muscles4 ,x is !re=e (t5 ! orig9al & *ief cause ( disord]s 9 ! dige/ive & abdom9al organs4 ,x is especially important t wom51 look+ =w>d to mo!rhood1 %\ld possess /rong & heal?y abdom9al organs & muscles4 ,^! w cause a quick & natural deliv]y ( ! *ild2 & *ildr5 born "u su* conditions are n likely to suff] de=m+ injuries1 z = in/ance1 ! te>+ ( a n]ve lead+ to an arm 7bra*ial p>alysis71 etc41 :i* (t5 occurs :5 artificial means h to be us$ at _! bir?4 ,pregnancy is1 h[ev]1 n fe>$ s mu* ei!r = ! inconv5i5ce ( c>ry+ ! infant or its deliv]y1 b *iefly because ( ! curr5t idea t a woman may lose h] girli% appe>ance or n feel z "y z be=e2 ?is has (t5 happ5$ to _m4 ,if f e>ly y\? a woman has ex]cis$ & tra9$ h] abdom9al muscles1 ! /ate ( pregnancy w be less disagreeable4 ,%e w\ld also look =w>d to ?is /ate ) m hope & delight1 if %e c\ld be made to realize t by c>e1 massage & ex]cises ( ! abdom9al muscles1 aft] hav+ recov]$ f h] acc\*em5t1 %e c\ld rega9 h] =m] figure & appe>ance4 ,! comb9$ massage ex]cises1 ,nos4 #aj1 #c1 #g & #e are mo/ b5eficial = ! abdom9al organs & muscles4 ,! massage movem5ts 9 ,nos4 #aj & #c are especially b5eficial1 = pelvic exudations2 !y cause a quick] & m complete removal ( same4 ,if girls ( ?irte5 ye>s ( age or y\ng] w\ld beg9 to practice ! comb9$ massage ex]cises & ! brea?+ ex]cises = fifte5 or tw5ty m9utes ea* day1 irregul>ities 9 p]iodical exudations c\ld be prev5t$ 9 mo/ cases2 ! *e/ w\ld be firm] & x w\ld d mu* to all[ ! *ange into womanhood to proce$ )\t any injury to ! n]ves or g5]al heal?4 ,,! ,,con/ruction ,,& ,,*>act]i/ics ,,( ,,! ,,comb9$ ,,massage ,,ex]cises ,! *ief *>act]i/ics ( ! ex]cises pres5t$ 9 ?is book is t sci5tific or m$ical massage movem5ts 7n m]e rubb+7 h be5 comb9$ ) ! ess5tials ( prelim9>y gymna/ic ex]cises1 su* z = in/ance1 b5d+1 /ret*+ & circulat+ movem5ts ( ! arms1 ! b5d+ ( ! body 7trunk7 backw>d1 =w>d & to ! side1 turn+ & roll+ x to ! "r or left1 & b5d+ & /ret*+ ! legs4 ,by ?is comb9$ application ( ! massage movem5ts ) ! movem5ts ( ! body1 !re is also obta9$ ! b5efit ( ! ess5tial *>act]i/ics ( ! ,indian ,yogis sy/em or conc5tration ex]cises1 s-call$ aft] ! old ,h9dus1--! ,yogi4 ,= example1 "o ( _! ex]cises consi/$ ( plac+ ! backs ( ! h&s on ! back1 & by conc5trat+ ! m9d on ! muscles ( ! arms a /ation>y pressure 0 ex]t$ on t "p ( ! body4 ,ano!r consi/$ ( clut*+ ! h&s firmly 7) arms at sides7 & ris+ up on toes1 at ! same "t conc5trat+ ! m9d on ! muscles ( ! arms & legs4 ,! ,yogis also practic$ o!r ex]cises1 9 :i* ! h&s ex]t$ a /ation>y pressure on o!r p>ts ( ! body & aga9/ a wall4 ,! few m or less fanta/ic sy/ems ( ex]cise pres5t$ dur+ ! la/ fifty ye>s1 :i* consi/ ma9ly 9 produc+ an imag9>y resi/ance to ! muscles by w p[] only1 orig9ate f ! ,indian ,yogis4 ,9 ! ex]cises pres5t$ 9 ?is book a natural1 bett] & m agreeable resi/ance to ! muscles ( ! legs1 arms & trunk is secur$ by /rok+ & press+ ) ! h&s on ! body & limbs4 ,"h ! press+ is n /ation>y1 z 9 ! ,indian & simil> ex]cises1 b x is done :ile ! h&s are /rok+4 ,?is /rok+ & press+ is done 9 su* a mann] t x is id5tical ) sci5tific massage movem5ts1 "s ( :i* h be5 us$ by speciali/s prom95t 9 ,europe & ,am]ica4 ,to ! ex]cises are also add$ ^? :i* 9 ! au?or's exp]i5ce at hospitals 9 ,new ,york1 h be5 f\nd to be productive ( ! be/ results4 ,! only diff]5ce is t !y are "h jo9$ to ! movem5ts ( ! body & are p]=m$ by ! individual4 ,^! massage movem5ts h a f> great] b5eficial effect--!rapeutically z well z physiologically--?an ! body movem5ts !mselves1 to :i* !y are comb9$4 ,a brief explanation ( _! effects may "h be int]polat$4 #a4 ,!y br+ ab\t increas+ activity 9 ! gl&s & vessels ( ! sk9 & muscles4 ,wa/e & poison\s sub/ances are c>ri$ away by ! lymph & blood supply & dispos$ ( ?r\gh ! sk91 lungs & kidneys m readily ?an o!rwise4 #b4 ,flabby & atrophi$ muscles are n\ri%$ & re/or$1 :ile h>d & contract$ muscles are made m s(t & supple2 & fatigue matt] remov$ f !m4 #c4 ,!y /imulate & n\ri% ! n]ves & ?r\gh !m ! tissues & organs ( ! body4 #d4 ,!y cause increas$ combu/ion 9 ! tissues1 m c>bonic acid gas is elim9at$ & m oxyg5 absorb$1 !reby /imulat+ & increas+ respiration ?r\gh ! lungs & sk9 pores4 #e4 ,! massage movem5ts w likewise /imulate & cause increas$ activity 9 ! dige/ive organs4 ,! fl[ ( ! dige/ive juices f ! liv] & pancreas1 :i* are ess5tial = prop] dige/ion & absorption ( food1 is increas$4 ,!y assi/ 9 prev5t+ engorgem5t ( ! liv] & are v b5eficial to t organ4 ,! /oma* & inte/9es are influ5c$ directly by ! me*anical action ( ! massage movem5ts & indirectly ?r\gh n\ri%m5t ( ! n]ve c5tres controll+ !m4 #f4 ,! direct action ( ! kidneys & bladd] is also /imulat$1 s t wa/e & poison\s sub/ances are elim9at$ m quickly4 #g4 ,! he>t is influ5c$ n only by massag+ ar\nd & ov] its region1 ?us /imulat+ ! muscles & n]ves surr\nd+ x1 b also ?r\gh ! influ5ce ( ! massage movem5ts on ! circulation ( ! blood4 ,! /r5g? ( ! he>t-beat is ?us increas$ & ! numb] decreas$4 #h4 ,weak eyes h be5 b5efit$ by ! effect ( massage on ! n]v\s sy/em4 ,summ>iz+1 x may be se5 t3 7#a7 ,9 ! massage ex]cises ! ess5tials ( prelim9>y gymnasium ex]cises are includ$ ) _! resultant b5efit4 7#b7 ,! !rapeutic & physiologic b5eficial effect ( sci5tific massage movem5ts are obta9$4 7#c7 ,! b5efit ( ! ess5tial *>act]i/ics ( ! conc5tration sy/em orig9at$ by ! ,h9dus is secur$ & 9 a mu* m effective facile & agreeable mann]4 7#d7 ,9 addition1 !re accrue ! o!r g5]al advantages :i* ! massage ex]cises possess4 ,a few ( ^! may be not$3 a4 ,! maximum ( effect ) ! m9imum ( ef=t4 b4 ,! /ret*+1 press+1 /imulat+ & n\ri%+ ( ! n]ves 9 a natural way4 c4 ,! avoidance ( m5tal fatigue4 ,! long] ! ex]cises are practic$ ! m !y are lik$1 because ( _! agreeable nature & imm$iate effect4 d4 ,inasmu* z !y are regulat$ by ! pressure ( ! h&s1 !y may be adapt$ to any requir$ degree & ?us are equally b5eficial to all1 f ! mo/ develop$ a?lete d[n to ! little *ild old en\gh to und]/& _! execution4 e4 ,! ex]cises may also be us$ 9 diff]5t disord]$ & diseas$ conditions ( ! body1 ( a mild "*1 9 :i* massage is helpful4 ,a p]son ) injur$ legs & ev5 "o ) no legs at all w be able to practice "s ( !m 9 a sitt+ or ly+ po/ure2 namely1 massage ex]cises ,nos4 #a1 #b1 #aj & #ab1 & )\t ! movem5ts ( ! body also ,nos4 #h1 #aa & #ad4 f4 ,because !y improve ! circulation ( blood & lymph1 enri* ! blood1 burn away fatty tissues1 build up muscles1 & h ! mo/ b5eficial influ5ce on ! n]ves & gl&s2 !y w improve ! appe>ance & ! figure ( bo? /\t & ?94 g4 ,!y w pres]ve y\? & ret>d old age4 ,,comm5t>ies ,,z ,,to ,,_! ,,use ,! massage ex]cises are *iefly int5d$ to s]ve z a daily c\rse = m51 wom5 & *ildr51 9 ord] to pres]ve & improve _! heal?1 vitality1 en]gy & figure4 ,! be/ me?od to adopt is to practice all ! comb9$ massage ex]cises 9 _! ord] toge!r ) a special or g5]al deep brea?+ ex]cise at ! int]vals z expla9$ 9 ,*apt] 8,synoptic ,review10 page #gh4 ,9 ?is way ! massage movem5ts & ! movem5ts ( ! body are appli$ 9 ! be/ proportion4 ,:e!r ! massage ex]cises are done five1 t5 or fifte5 times ea*1 or m1 ! "t allott$ = ! deep brea?+ at ! int]vals indicat$ %\ld n exce$ fifte5 seconds4 ,practic+ all ! ex]cises f five to fifte5 times ea* 9 ! mann] not$ w require f twelve to tw5ty-five m9utes 7i4e41 "o p]=mance71 :i* w be mo/ suitable to all :o are us+ !m z a daily c\rse4 ,old & /\t p]sons w probably require a little m "t = "o p]=mance ?an is necess>y = ^? :o are y\ng]1 ?9n] or m a?letic4 ,!re is1 h[ev]1 no?+ to prev5t anyone f increas+ ! "t to half an h\r or ev5 long] if desir$2 or1 ! p]=mance may be made to la/ z long z ! p]=m] might h be5 accu/om$ to ex]cise 9 a gymnasium4 ,! av]age "t requir$ = do+ ea* massage ex]cise five times w be f\nd 9 ! descriptions4 ,,! ,,pressure ,,( ,,! ,,h&s ,! massage ex]cises n only may be regulat$ & made m or less vigor\s by increas+ or decreas+ _! numb] & spe$1 b also by increas+ or decreas+ ! pressure ( ! h&s :ile /rok+ ! body4 ,!y c ?us be practic$ fifte5 times ea* ) a light pressure & n tire z mu* z if !y are practic$ five times ea* ) a /rong] pressure4 ,a light pressure is accompli%$ :5 practically only ! weight ( ! h&s is put into play4 ,! /ronge/ pressure is ex]t$ :5 ! f+]s & h&s are us$ z =cefully z possible4 ,a mod]ate pressure is "o :i* is midway betwe5 no real pressure & ! mo/ =ceful4 ,a /rong pressure is !n some:at m =cible ?an ! mod]ate4 ,a p[]ful pressure ) ! h&s w ( c\rse give a m effective massage & make ! movem5ts ( ! body & limbs m vigor\s1 ?us influ5c+ ! entire body to a great] degree ?an w a light pressure4 ,h[ev]1 ?is does n mean t x is necess>y or mo/ practical to utilize ! /ronge/ pressure possible1 al?\gh ev5 t may be done )\t caus+ h>m1 s9ce ! massag+ ( ! muscles w automatically prev5t any /iffness or ill effects4 ,x mu/ be rememb]$ t by ! /ronge/ pressure is meant ! /ronge/ t "o is able to ex]t ^u oneself4 ,let u take1 = example1 two p]sons ( widely diff]5t physical /r5g?1 su* z a p[]ful wre/l] & a little girl ( ab\t t5 ye>s ( age4 ,if ! wre/l] uses ! /ronge/ pressure possible = him to ex]t1 t pressure w\ld n be h>mful to him 7provid$1 ( c\rse1 t he has _h no rec5t injuries71 s9ce 8 body is proportionately /rong4 ,! little girl1 h[ev]1 _c endure ! pressure t ! wre/l] is able to ex]t on 8 body1 b %e w n be able to press s =cibly4 ,%e w1 h[ev]1 be able to endure ! /ronge/ pressure t %e c ex]t1 because its /r5g? w be 9 proportion to ! /r5g? ( h] body4 ,if x is a "q z to :e!r ea* ex]cise %\ld be practic$ a less] numb] ( times ) ! /ronge/ pressure or a great] numb] ( times ) a mod]ate or /rong pressure1 ! latt] me?od is n only advisable b pref]able4 ,!re=e1 9 mo/ in/ances a mod]ate or /rong pressure %\ld be us$ :5 ! same pressure is ex]t$ ?r\gh\t "o p]=mance4 ,us+ diff]5t degrees ( pressure = "o ex]cise is n only q practical1 b also z effective z us+ ! same pressure = "o p]=mance4 ,= in/ance1 if an ex]cise is practic$ five times1 ! fir/ "t a light pressure may be ex]t$1 ! second "t a mod]ate1 ! ?ird "t a /rong1 ! f\r? also a /rong & ! fif? a mod]ate pressure4 ,if an ex]cise is done t5 times ! diff]5t degrees ( pressure c1 ( c\rse1 be accompli%$ ) m v>iation4 ,9 o!r words1 a *ang+ pressure may be utiliz$ by gradually increas+ x ea* "t1 until ! ex]cise has be5 execut$ five or six times1 !n gradually decreas+ = ea* ( ! rema9+ f\r or five times4 ,if ! ex]cise is practic$ fifte5 times1 increase ! pressure until ! sev5? or eigh? "t1 decreas+ x = ea* ( ! rema9+ times1 & s =?4 ,,! ,,degree ,,( ,,ex]tion ,:e!r ! massage ex]cises are practic$ a less] numb] ( times ) a /rong pressure or a great] numb] ( times ) a light pressure & :e!r !y are execut$ quickly or sl[ly2 ea* ex]cise may be practic$ until ! desir$ fatigue is induc$4 ,a box]1 wre/l] or any o!r a?lete 9 tra9+ may wi% to practice ! ex]cises 9 su* a mann] & to su* an ext5t t complete fatigue results4 ,! same may be true 9 ! case ( /\t p :o wi% to r$uce1 :5 ! he>t & o!r vital organs are n ess5tially weak5$4 ,m51 wom5 & *ildr5 :o use ! ex]cises daily = improv+ & pres]v+ _! heal? w und\bt$ly foll[ a mod]ate c\rse & d ea* ex]cise only until slightly fatigu$4 ,h[ev]1 m /r5u\s p]=mances may be execut$1 b c>e %\ld be tak5 to avoid all extremes4 ,if any ex]cise provokes fatigue1 ! fifte5 seconds deep brea?+ betwe5 t & ! next w probably s]ve to eradicate ?is4 ,if n1 ! pause betwe5 ! massage ex]cise & ! brea?+ may be prolong$4 ,h[ev]1 ! fatigue feel+ result+ f a vigor\s or prolong$ massage ex]cise w n la/ z long z t :i* results f o!r ex]cises ) simil> ex]tion4 ,?is is due to ! influ5ce ( ! massage movem5ts4 ,,! ,,be/ ,,"t ,,= ,,! ,,ex]cises ,:ile x is well to d ex]cises 9 ! morn+1 ! majority d n feel incl9$ to ex]t !mselves vigor\sly imm$iately ^u aris+4 ,nei!r is x sci5tifically correct1 s9ce ! body has be5 inactive & 9 a prone position = sev]al h\rs4 ,! foll[+ proc$ure is advisable3 ,^u aris+1 practice ! g5]al & special brea?+ ex]cises )\t /ra91 ab\t two times ea*4 ,?is w b5efit ! he>t action & ! circulation4 ,subsequ5tly1 or aft] ! ba?1 practice all ! massage ex]cises f five to t5 times ea*4 ,if !re is no "t = all1 practice ex]cises ,no4 #g or #e1 or bo?4 ,get ! habit ( prop] brea?+ f e>ly morn+4 ,if a ba? is tak5 e morn+1 a w>m %[] gradually gett+ cool] is pref]able4 ,! aft]noon or ev5+1 ab\t half an h\r be=e d9n]1 is also a desirable "t = ex]cis+1 s9ce ! fl[ ( ! ga/ric juices w be /imulat$ & cause ! entire dige/ive sy/em to be 9 its be/ condition = ! reception ( food4 ,x is be/ n to d any viol5t ex]cis+ )9 at lea/ ?ree-qu>t]s ( an h\r aft] a sub/antial meal has be5 tak54 ,if ! massage ex]cises are practic$ = ab\t t5 m9utes )\t too mu* ex]tion1 j be=e go+ to b$1 x w prove b5eficial to sleep4 ,be=e & aft] a ba? 9 ! ocean is also an opportune "t = do+ ! ex]cises4 ,x is n int5d$ to convey ! impression t all ! comb9$ massage ex]cises mu/ necess>ily be p]=m$ ?ree times e day1 al?\gh ?is might be v good "u prop] circum/ances4 ,!y %\ld be done1 h[ev]1 at lea/ once a day1 al?\gh adh]5ce to ?is rule may n be feasible at all times4 ,= in/ance1 on a v hot day1 ) a high degree ( humidity1 :5 cont9ual p]spiration is induc$1 x may seem desirable to omit !m4 ,h[ev]1 if only "o or two massage ex]cises are done 9 ! morn+ x is advisable t all ( !m1 ) ! brea?+ ex]cise1 at ! int]vals1 be practic$ at lea/ five times ea* lat] 9 ! day4 ,t5 times ea* w\ld be bett]4 ,9 addition1 ! special & g5]al deep brea?+ ex]cises %\ld be practic$ sep>ately = ab\t five m9utes once or twice daily4 ,,special ,,rem>ks ,ea* ex]cise %\ld be done 9 "o uni=m rhy?mical movem5t4 ,! room %\ld be air$1 ! w9d[ op51 if ?is is possible )\t incurr+ draught or )\t too great a drop 9 ! temp]ature4 ,"o is n likely to take cold :5 ex]cis+ b x is well to dress quickly ^u completion ( ! movem5ts4 ,( c\rse 9 ! w9t] ! room may be w>m$4 ,if ! sk9 is moi/1 a ba? %\ld be tak5 or ! body wip$ ) a wet1 cool t[el & ?or\ghly dri$ be=e ! ex]cises are comm5c$4 ,if ! body & ! palms ( ! h&s become moi/ :ile ex]cis+1 "s talcum p[d] %\ld be spr9kl$ on ! sk94 ,,! ,,illu/rations ,to ^?1 :o h read ! prec$+ *apt]s1 x w h>dly be necess>y to po9t out1 t ! ex]cises demon/rat$ by a woman are n int5d$ = wom5 only b also = m5 & *ildr52 & likewise ! ex]cises demon/rat$ by a man--! au?or--are equally b5eficial = wom5 & *ildr54 ,,g5]al ,,& ,,detail$ ,,description ,,( ,,! ,,comb9$ ,,massage ,,ex]cises ,,) ,,_! ,,analysis ,,& ,,effects 7,see also ,synoptic ,review7 ,ex]cise ,no4 #a ,massag+ ) bo? h&s simultane\sly f ! =ehead or ea* temple up ov] ! top & side ( ! head & cont9u+ d[n ! back ( ! head1 neck & c]vical v]tebrae1 & !nce ar\nd bo? sides ( ! neck & d[n ea* side ( ! ?roat2 at ! same "t b5d+ ! head =w>d & backw>d4 ,detail$ ,description ,position4--,/&+ or sitt+ erect 9 a *air or b$4 ,illu/ration3 ,,ex]cise ,,no4 #a4 ,fig4 #a ,a4 ,fig4 #a ,b4 ,fig4 #a ,c4 ,fig4 #a ,d4 ,fig4 #a ,e4 ,) ! f\r f+]s toge!r & ! ?umbs close1 place ! inn] side ( ! f+]s 9 ! middle ( ! =ehead1 s t ! h&s are ne>ly p>allel to ea* o!r 7,fig4 #a ,a74 ,/roke f !re ) ! f+]s & palms ( bo? h&s simultane\sly up ov] ! head2 at ! same "t b5d+ ! head =w>d 7,fig4 #a ,b74 ,cont9ue d[n ! back ( ! head & neck z f> z possible1 press+ ) ! f+]s on ea* side ( ! c]vical v]tebrae 7,fig4 #a ,c74 ,f "h cont9ue ! /rok+ ) ! palms ( ! h&s & ! f+]s ar\nd ea* side ( ! neck t[>d ! ?roat2 at ! same "t b5d+ ! head sl[ly backw>d 7,fig4 #a ,d74 ,:5 ! f+]s rea* ! ?roat !y /roke d[nw>d on ea* side ( x 7,fig4 #a ,e74 ,do+ ?is ex]cise five times w take ab\t half a m9ute4 ,,note ,i4 ,:ile ! f+]s are /rok+ ! neck on ea* side ( ! c]vical v]tebrae1 ! elb[s %\ld be elevat$ z high z possible4 ,,note ,,ii4 ,inhale :ile ! h&s are mov+ ov] ! head & d[n ! back ( ! neck4 ,exhale :ile ! h&s & f+]s are mov+ ar\nd ! neck & ov] ! ?roat4 ,,note ,,iii4 ,wom5 ) long & abundant hair1 :i* 9 hang+ loose might int]f]e ) ! movem5ts ( ! h&s & f+]s1 c braid x at ! back ( ! head 7pigtail fa%ion7 & ! f+]s c /roke ar\nd ea* side ( x4 ,or ! loos5$ hair may be p>t$ 9 ! middle1 ?us leav+ ! back ( ! neck comp>atively free4 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #a ,! influ5ce ( ! massage movem5ts on ! muscles1 n]ves1 tissues & circulation z well z on ! int]nal organs has already be5 describ$ to "s ext5t 9 ! ,*apt]1 8,con/ruction & ,*>act]i/ics ( ! ,comb9$ ,massage ,ex]cises40 ,!re=e1 ! analysis & effects ( ?is & ! o!r ex]cises w only attempt to expla9 h[ ea* ex]cise is comb9$1 & :at n]ves1 muscles & organs are influ5c$ by x4 ,?is ex]cise is comb9$ 9 su* a way1 t !re is obta9$ ! movem5ts ( ! arms & ! b5d+ ( ! head =w>d & backw>d1 toge!r ) ! massage ( ! temples1 ! =ehead1 ! scalp1 ! c]vical v]tebrae1 ! neck & ! ?roat4 ,! movem5ts ( ! head1 arms & h&s 9 apply+ ! massage movem5ts1 ex]cise ! muscles & n]ves ( ! h&s1 arms1 %\ld]s1 ! upp] back1 ! sides & ! *e/4 ,!y also /ret* ! muscles & n]ves ( ! latt] two4 ,! massage influ5ces ! muscles1 vessels1 n]ves & tissues ( ! temples1 scalp1 neck1 ?roat & likewise ! gl&s 9 ! neck4 ,?is ex]cise acts z a prev5tive to1 & is b5eficial = heada*e1 facial neuralgia1 fall+ hair & a disord]$ circulation to ! head4 ,x w r$uce fat %\ld]s & necks & w build up ?9 ones4 ,x is also b5eficial = s+]s & public speak]s4 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #b ,massag+ ea* arm & side alt]nately f ! wri/ along ! upp] aspect ( ! arm up ov] %\ld] to ! base ( ! neck1 !n f ! wri/ aga9 along ! "u side ( ! arm ov] armpit & "p ( %\ld] blade d[n ! same side ( body & across ! l[] *e/ to ! opposite side2 at ! same "t ex]cis+ ! arms & %\ld]s4 ,detail$ ,description ,position4--,/&+ or sitt+ erect 9 a b$ or *air4 ,illu/ration3 ,,ex]cise ,,no4 #b4 ,fig4 #b ,a4 ,fig4 #b ,b4 ,fig4 #b ,c4 ,fig4 #b ,d4 ,fig4 #b ,e4 ,fig4 #b ,f4 ,/ret* ! left arm to ! front1 hold+ x at su* an angle t ! tip ( ! f+]s are at ! same height or slightly high] ?an ! top ( ! head1 ! f+]s held /raight & toge!r1 ) ! ?umbs close4 ,place ! "r h&1 ) ! f+]s & ?umb close1 ov] ! upp] side ( ! left arm at or on ! wri/ 9 su* a way t ! h& & f+]s are b5t transv]sely ov] ! arm1 & s t ! palm ( ! h& & f+]s are press+ equally on top & bo? sides ( same 7,fig4 #b ,a74 ,/roke ?us f !re along ! upp] side ( ! out/ret*$ arm1 cont9u+ ov] %\ld] to ! base ( ! neck 7,fig4 #b ,b74 ,!n let ! h& slip loosely backw>d ! same way ov] ! arm to ! wri/4 ,n[ clut* ! out-/ret*$ arm und]nea? at ! wri/ 9 su* a way t ! ?umb is on ! inn] side & ! f\r f+]s on ! out] side ( ! arm 7,fig4 #b ,c74 ,/roke ?us ! out-/ret*$ arm und]nea? f ! wri/ up to ! armpit1 at ! same "t rais+ x sl[ly to a ne>ly p]p5dicul> position4 ,!n cont9ue d[nw>d und]nea? ! %\ld] ) ! f\r f+]s ar\nd z f> z possible on ! %\ld] blade1 & ! ?umb 9 ! armpit 7,fig4 #b ,d74 ,cont9ue d[nw>d ! same side ( body1 ! f+]s be+ kept z f> ov] t[>d ! back z possible & ! h& held transv]sely to ! side ( ! body & b5t 9 su* a way t x presses equally ) ! palm & ! f+]s4 ,:5 ! h& has ?us pass$ j bel[ a l9e horizontal to ! nipple ( ! left brea/ 7,fig4 #b ,e7 let x move across ! *e/ und]nea? ! nipples to ! o!r side1 9 t way1 ?us n alt]+ ! position ( ! h& itself 7,fig4 #b ,f74 ,dur+ ?is massage ( ! left side & across ! l[] *e/1 ! left arm %\ld /ill be held 9 its out-/ret*$ position ov] ! head4 ,^u complet+ ! movem5t on ! "r side & *ang+ to ! left1 release ! "r h& f ! *e/ & put out ! "r arm1 hold+ x 9 ! same position z 0 ! left1 9 ! beg9n+4 ,at ! same "t let ! left arm be br\ght d[n ) its h& on ! upp] side ( ! "r wri/ & beg9 to /roke ! "r arm & side 9 ! same mann] z ! left4 ,9 ?us *ang+ f "o arm & side to ! o!r1 practically no /op %\ld be made4 ,do+ ?is ex]cise five times w take ab\t half a m9ute4 ,if c\nt+ e "t :5 comm5c+ to /roke ea* arm1 x w be t5 c\nts4 ,,note ,i4 ,:5 ! upp] side ( "o ( ! arms has be5 massag$ to ! base ( ! neck1 x is n absolutely necess>y to let ! h& g back ov] ! arm1 z describ$1 9 ord] to massage x und]nea?4 ,! h& c simply be tak5 away f ! neck & ! out/ret*$ arm grasp$ und]nea? ! wri/ )\t t\*+ its upp] side4 ,h[ev]1 x is be/ p]=m$ 9 ! way fir/ describ$1 b let ! h&s return1 b>ely t\*+ ! arm4 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #b ,?is ex]cise is comb9$ 9 su* a way t !re is obta9$ ! movem5ts ( ! arms toge!r ) _! massage & t ( ! %\ld]s1 ! sides ( ! upp] body1 ! out] sides ( ! upp] back1 & ! l[] *e/4 ,! arms & %\ld]s are "h ex]cis$ to a great] ext5t ?an 9 ex]cise ,no4 #a4 ,?us1 = in/ance1 if ! left arm is be+ /rok$ upw>d ) ! "r h&1 ! muscles ( ! "r h& are n only ex]cis$1 b likewise ^? ( ! left arm & %\ld]1 ! latt] are especially put into play because ! left arm is resi/+ ! pressure ( ! "r h& ^u x4 ,! left arm fur!rmore is massag$ at ! same "t4 ,! rev]se is ( c\rse ! case :5 ! "r arm is massag$4 ,! movem5ts ( ! arms & h&s1 9 apply+ ! massage movem5ts1 ex]cise ! muscles & n]ves ( ! h&s1 ! arms1 ! %\ld]s1 ! upp] back1 ! sides1 & ! l[] *e/4 ,! massage influ5ces ! muscles1 n]ves1 blood & lymph vessels ( ! arms1 ! %\ld]s1 ! sides & ! l[] *e/4 ,x also /imulates ! action ( ! liv] & /r5g!ns t ( ! he>t4 ,?is ex]cise is especially b5eficial = /iffness 9 arms & %\ld]s caus$ by play+ baseball1 golf1 hockey or f o!r ov]-ex]tion4 ,x w r$uce fat %\ld]s & arms & build up ?9 ones4 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #c ,massag+ ea* leg alt]nately ) bo? h&s simultane\sly f ankle upw>d ov] leg & hip1 cont9u+ f !re ) "o h& above ! o!r & p>allel to ea* o!r1 directly across ! abdom51 "o h& mov+ und]nea? ! ribs1 ov] ! transv]se colon & ! /oma* & ! o!r h& ov] ! l[] abdom5 & pelvis2 at ! same "t lift+ & /ret*+ ! legs & b5d+ ! trunk =w>d & backw>d4 ,detail$ ,description ,position4--,/&+ erect ) feet p>allel & ab\t f\r in*es ap>t4 ,illu/ration3 ,,ex]cise ,,no4 #c4 ,fig4 #c ,a4 ,fig4 #c ,b4 ,fig4 #c ,c4 ,fig4 #c ,d4 ,fig4 #c ,e4 ,fig4 #c ,f4 ,b5d ! trunk =w>d1 at ! same "t rais+ ! "r leg ab\t f\r in*es f ! floor1 s t x is slightly b5t at ! knee & hip & po9t$ some:at =w>d4 ,! weight w !n re/ on ! left leg1 ! knee ( :i* %\ld be held z rigidly z possible4 ,) ! trunk b5t =w>d1 clut* ! "r leg ) bo? h&s j above ! ankle 9 su* a way1 t ! ?umbs are 9 front on ei!r side ( ! tibia 7%9-bone74 ,! f+]s ( ea* h&1 :i* are kept close toge!r are slant$ d[nw>d & ar\nd ! back ( ! leg f ea* side1 s t ! ?ird & f\r? f+]s ( ea* h& meet & t\* at ! middle l9e ( ! calf muscles4 ,! palms ( ! h&s are ?us on ea* side ( ! leg1 ! "r h& be+ on ! "r or out] side & ! left on ! inn] or left side 7,fig4 #c ,a74 ,/roke ?us ) bo? h&s simultane\sly f ! ankle upw>d ov] ! l[] "r leg press+ ! muscles ) ! ?umbs & especially ) ! inn] side ( ! tips ( ! f+]s on ! middle ( ! calf muscles4 ,:ile cont9u+ ov] ! knee & 9 ord] to con=m ! h&s to ! %ape ( ! ?igh1 turn ! ?umbs m transv]sely ov] ! upp] side ( ! ?igh & d ! same ) ! f+]s und]nea?1 s t z f> z possible ! muscles ( ! ?igh are influ5c$ all ar\nd 7,fig4 #c ,b74 ,! h&s ?us rea* ! gro9 7,fig4 #c ,c74 ,"h ! "r h&1 ! f+]s po9t$ d[nw>d & ?umb close1 cont9ues upw>d ov] ! side ( ! hip1 until ! back "p ( ! "r palm is j above ! cre/ ( ! ilium1 or hip bone4 ,"h x is turn$ ar\nd s t ! f+]s are po9t+ /raight t[>d ! left1 or t[>d ! middle l9e ( ! body4 ,simultane\sly ! left h&1 at ! inn] side ( ! gro91 is also turn$1 b 9 su* a way t ! f+]s are po9t$ t[>d ! "r & ) ! back "p ( ! palm x presses & /rokes a %ort di/ance ov] ! app5dix & ! l[] "r side ( ! abdom54 ,?is is done at ! same "t z ! "r h& is /rok+ upw>d ov] ! hip & turn$ ar\nd z describ$ 7,fig4 #c ,d74 ,:5 bo? h&s are ?us turn$1 ! left w be und]nea? ! "r1 ! f+]s ( ea* h& po9t$ 9 an opposite direction & ! h&s p>allel to ea* o!r4 ,! "r foot is plac$ on ! floor1 at ! "t t ! h&s rea* ! gro9 or hip1 & at ! same "t1 ! upp] body is return$ to an upright position1 ! %\ld]s ?r[n slightly backw>d )\t /ra94 ,! abdom9al muscles %\ld be nei!r di/5d$ nor contract$1 b kept 9 a natural position 7,fig4 #c ,e74 ,)\t b5d+ ! body to sides1 cont9ue ?us ) bo? h&s simultane\sly across ! abdom51 ! "r h& ) f+]s fir/1 moves und]nea? ! ribs1 & pressure is ex]t$ ) ! f+]s & palm ov] ! abdom9al visc]a 7! po9t ( ! liv]1 ! transv]se colon1 ! region ( ! sol> plexus1 ! duod5um1 ! pylorus1 & ! /oma*7 & f9i%es ov] on ! left side1 ) ! f+]s mov+ betwe5 ! cre/ ( ! ilium1 or hip bone1 & ! l[e/ bord] ( ! ribs4 ,! left h& ) ! back ( ! palm prec$+1 at ! same "t /rokes across ! l[] abdom5 j und]nea? ! umbilicus or navel1 & ov] to ! left side1 :]e x is releas$ simultane\sly ) ! "r h& 7,fig4 #c ,f74 ,n[ /roke ov] ! left leg1 hip & abdom5 9 a simil> way1 b ( c\rse ) ?is diff]5ce2 t "h ! left h& /rokes upw>d ov] ! out] side ( ! leg1 ov] ! left hip & across ! /oma* f ! left1 above ! "r h&4 ,! latt] moves f ! inn] side ( ! leg1 across ! l[] abdom5 bel[ ! left h&4 ,9 o!r words1 ! left h& massages ov] ! left leg & side & f ! latt] across ! abdom5 9 ! same way z ! "r h& does on ! "r side1 & likewise ! "r h& massages ov] ! left leg & side & f ! latt] across ! abdom51 9 ! same way z does ! left h& on ! "r side4 ,?is ex]cise done five times w take ab\t half a m9ute4 ,if c\nt+ ea* "t :5 comm5c+ to /roke ea* leg x w be t5 c\nts4 ,,note ,i4 ,! rais+ ( ! trunk %\ld be ! =ce1 :i* "h pulls ! arms & h&s ov] ! leg4 ,,note ,,ii4 ,9 b5d+ to massage upw>d on ea* leg1 ! latt] c also be b5t & rais$ z high z possible4 ,9 t case ! leg is pu%$ d[nw>d ?r\gh ! h&s1 :ile ^! are press+ on x1 ! muscles ( ! ?igh or hip ?us be+ ex]cis$ & influ5c$ m ?an if ! leg is rais$ or b5t only a %ort di/ance4 ,on ! contr>y1 if ! leg is plac$ only slightly =w>d ) b little flexion ( ! knee1 z expla9$ 9 ! detail$ description1 ! upp] body has to be b5t fur!r d[nw>d 9 ord] t ! h&s rea* ! l[] leg at ! ankle4 ,9 ?is way1 ! muscles ( ! abdom5 & back are ex]cis$ & influ5c$ to a great] ext5t4 ,if ! ex]cise is done only five times x %\ld be execut$ z expla9$ 9 ! ,detail$ ,description2 if done t5 times or m1 bo? ways may be us$ ab\t an equal numb] ( times ea*4 ,ex]cise ,no4 #c ,a ,position4--,ly+ sup9e on ! floor or b$4 ,illu/ration3 ,,ex]cise ,,no4 #c;,a4 ,fig4 #c;,a--,a4 ,fig4 #c;,a--,b4 ,fig4 #c;,a--,c4 ,fig4 #c;,a--,d4 ,fig4 #c;,a--,e4 ,"h ! movem5ts are ! same z 9 ,no4 #c1 except t !y are done f ! position ( ly+ flat on ! back on a b$ or mattress4 ,^? ( ! leg & trunk may be alt]$ 9 a simil> way to ^? ( ,no4 #c4 ,?us ! upp] body c rema9 re/+ ) ! back on ! b$1 :ile ea* leg is b5t up & firmly held ) ! h&s at ! ankle4 ,! leg !n pu%es itself ?r\gh !m 7,fig4 #c ,a--,a & ,b74 ,or1 ! upp] body c be rais$ & ea* leg kept ne>ly /raight or b5t m or less1 is !n /rok$ :ile ! trunk is be+ b5t backw>d & d[nw>d aga9 on ! b$ 7simil> to a r[+ ex]cise7 7,fig4 #c ,a--,c & ,d74 ,! leg & trunk %\ld be back & re/+ flat on ! b$ :ile ! h&s are /rok+ ov] ! hips & abdom51 s t ! latt] is nei!r di/5d$ nor contract$1 b kept 9 a natural & relax$ position 7,fig4 #c ,a--,e74 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #c 7#c ,a7 ,?is ex]cise is comb9$ s t !re is obta9$ practically ! same movem5ts z 9 r[+1 toge!r ) massage ( ! legs & ! abdom54 ,?is is ! case :e!r ! movem5ts are done f a /&+ position or :ile ly+ or sitt+4 ,! movem5ts ( ! legs1 ! trunk & ! arms & h&s1 9 apply+ ! massage movem5ts1 ex]cise ! muscles & n]ves ( ! h&s1 ! arms1 ! %\ld]s1 ! back & ! sides ( ! body1 ! *e/1 ! abdom5 & ! legs4 ,!y also ex]cise ! liv] & o!r dige/ive organs & h a b5eficial influ5ce on ! he>t4 ,!y /ret* ! n]ves 9 ! sp9e 9 a natural way4 ,! massage influ5ces ! muscles1 n]ves & vessels ( ! legs & ! abdom51 also ! l[] po9t ( ! liv]1 ! pancreas1 ! /oma*1 ! inte/9es1 ! diff]5t abdom9al n]ve-plexuses1 ! app5dix & ! organs ( ! pelvis4 ,! he>t is influ5c$ indirectly ?r\gh ! circulation ( ! blood4 ,?is ex]cise is b5eficial = pa9 & weakness 9 ! legs1 caus$ by diseas$ conditions ( ! n]ves1 z 9 sciatica1 p>tial p>alysis1 etc4 7,see ,supplem5t1 page #ib47 ,x is especially b5eficial = disord]s 9 ! dige/ive sy/em1 z 9 *ronic or habitual con/ipation1 gas 9 ! /oma*1 etc4 7,see ,supplem5t1 page #hh74 ,x is b5eficial to ! g5]ative organs 9 wom54 ,x is especial b5eficial = pr(essional danc]s & runn]s & p ^: pr(ession causes great /ra9 on ! legs4 ,x %\ld be rememb]$ t 9 ?is & all ! o!r ex]cises :]e ! abdom9al organs are massag$1 x is important n to let ! h&s g ov] ! ribs & ! upp] abdom9al cavity at ! same "t4 ,! dige/ive organs _c be prop]ly rea*$ & influ5c$ 9 ?is way4 ,especially is ?is ! case if ! h& /rokes 9 a p]p5dicul> position1 t is1 ) f+]s po9t+ d[nw>d & n transv]sely4 ,ev5 if ! h&s 7 /rok+ ov] ! abdom51 und]nea? ! ribs 9 a p]p5dicul> position1 ?is w\ld n be suffici5t = ! reason t z mu* pressure c n be ex]t$ 9 ?is way z ) ! h&s 9 a transv]se position4 ,x w\ld also cov] too _m organs at "o "t to make a suffici5t impression ^u !m4 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #d ,massag+ ea* side alt]nately f ! side ( ! knee upw>d ov] ! ?igh1 hip & side1 !n across ! l[] *e/ or und]nea? ! brea/s1 to ! opposite side2 & at ! same "t b5d+ ! upp] body f side to side4 ,detail$ ,description ,position4--,/&+ erect ) %\ld]s ?r[n backw>d & *e/ =w>d1 b )\t /ra91 heels toge!r & feet & legs /ation>y4 ,illu/ration3 ,,ex]cise ,,no4 #d4 ,fig4 #d ,a4 ,fig4 #d ,b4 ,fig4 #d ,c4 ,fig4 #d ,d4 ,fig4 #d ,e4 ,)\t alt]+ ! position ( ! legs1 b5d ! upp] body to ! "r z f> z possible1 s t ! "r h& is level ) or j above ! out] side ( ! "r knee4 ,place ?is h&1 ) f+]s & ?umb close1 transv]sely ov] ! side ( ! ?igh j above ! knee s t ! f+]s are po9t+ inw>d1 t[>d ! left 7,fig4 #d ,a74 ,/roke ?us ) ! "r h& f !re upw>d ov] ! side ( ! "r ?igh1 hip & trunk until ! ?umb is horizontal ) ! nipple ( ! "r brea/1 ! f+]s ( ! h& %\ld ?us be po9t+ /raight t[>d ! left side4 ,9 ?us /rok+ upw>d on ! "r side ! trunk %\ld be b5t directly to ! left 7,fig4 #d ,b & ,c74 ,!n )\t alt]+ ! position ( ! body or ! h&1 cont9ue /rok+ ) ! latt]1 f+]s fir/1 across ! l[] *e/ ov] ! region ( ! liv] "u ! "r nipple ( ! brea/1 t[>d ! left side 7,fig4 #d ,d71 :]e ! h& moves und]nea? ! nipple ( ! brea/1 ov] ! l[] region ( ! he>t & is releas$ on t side 7,fig4 #d ,e74 ,n[ alt]nate to ! left side4 ,! upp] body is /ill b5t to ! left1 & ! left h& is plac$ on ! side ( ! left ?igh1 j above ! knee 7,fig4 #d ,e74 ,n[ massage ! left ?igh1 hip & side & f !re across ! *e/ ) ! left h&1 9 ! same way z ! "r side 0 massag$ ) ! "r h&4 ,:5 ! h& is mov+ upw>d ov] ! left ?igh1 hip & side1 ! body is ( c\rse b5t to ! "r4 ,aft] ! left side has be5 massag$1 repeat ! movem5ts on ! "r & s =?1 alt]nately4 ,?is ex]cise done five times w take ab\t fifte5 seconds4 ,if c\nt+ e "t :5 comm5c+ to /roke f ea* side ( hip1 x w be t5 c\nts4 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #d ,?is ex]cise is comb9$ 9 su* a mann] t !re is obta9$ ! movem5ts ( ! arms & ! b5d+ ( ! body sideways1 toge!r ) massage ( ! out] side ( ! ?ighs1 ! hips1 ! sides ( ! body & ! l[] *e/4 ,! movem5ts ( ! body & arms & h&s 9 apply+ ! massage movem5ts1 ex]cise ! muscles & n]ves ( ! arms1 ! %\ld]s1 ! back1 ! sides1 ! l[] *e/ & brea/s & ! abdom54 ,!y also slightly influ5ce ! liv]1 ! /oma*1 ! inte/9es & kidneys4 ,! massage influ5ces ! muscles1 n]ves & vessels ( ! out] side ( ! ?ighs1 ! hips1 ! l[] sides ( ! trunk & ! l[] *e/1 z well z ! liv] & ! he>t4 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #e ,massag+ ! "r leg ) ! "r h& & ! left leg ) ! left h& simultane\sly f beh9d ! ankles upw>d ov] ! backs & sides ( ! l[] legs1 backs & sides ( ! ?ighs1 cont9u+ a %ort di/ance upw>d ov] ! hips & f !re1 /ill ) bo? h&s at ! same "t1 across ! abdom5 & l[] *e/ to ! opposite sides1 ! "r h& pass+ f ! "r side und]nea? ! ribs ov] to ! left side1 & ! left h& pass+ f ! left side und]nea? ! nipples or brea/s ov] to ! "r side4 ,f !re1 cont9ue /rok+ ) bo? h&s simultane\sly inw>d & upw>d ov] ! opposite nipples or brea/s & ! upp] *e/ :]e ! h&s pass ea* o!r & /roke outw>d to _! respective sides "u ! armpits2 ! "r h& ?us /rok+ f ! left side inw>d & upw>d ov] ! left nipple or brea/ & ! left h& f ! "r side inw>d & upw>d ov] ! "r nipple or brea/4 ,release ! h&s at ! armpits & /roke d[n ea* side ( ! l[] back & buttocks ) ! backs ( ! h&s4 ,at ! same "t1 b5d+ ! upp] body =w>d & backw>d4 ,detail$ ,description ,position4--,/&+ erect ) heels ab\t eight in*es ap>t & feet ne>ly p>allel4 ,illu/ration3 ,,ex]cise ,,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 ,)\t b5d+ ! legs1 b5d ! upp] body =w>d z f> z possible1 & clut* ! l[] "r leg ) ! "r h& & ! l[] left leg ) ! left h& f beh9d & j above ! ankles 9 su* a way t ! palm ( ea* h& is on ! back ( ea* leg1 ! f\r f+]s plac$ ar\nd ! inn] sides & ?umbs ar\nd ! out] sides1 ?us mak+ an equal pressure ) f+]s & palms ( h&s ar\nd ea* leg 7,fig4 #e ,a74 ,n[1 /roke upw>d ov] ! calf muscles & ?ighs1 ! palms ( ! h&s "h /rok+ ! out] sides ( ! latt]1 ! f\r f+]s und]nea? & ! ?umb on top1 at ! same "t rais+ ! trunk to an upright position 7,fig4 #e ,b & ,c74 ,:ile ! h&s cont9ue upw>d ov] ! sides ( hips1 turn !m ar\nd s t ! f+]s po9t inw>d 7,fig4 #e ,d74 ,cont9ue ?us ) ! "r h& on ! "r side until x is j above ! cre/ ( ! ilium1 or hip bone4 ,! left h&1 at ! same "t moves a little high] upw>d on ! left side until its ?umb is ne>ly horizontal ) ! nipple ( ! left brea/4 ,! trunk is n[ 9 an upright position1 ! %\ld]s ?r[n well back 7,fig4 #e ,e74 ,) ! f+]s ( bo? h&s ?us po9t+ t[>d ! middle ( ! body1 cont9ue /rok+ ) bo? h&s simultane\sly f ea* side across ! front ( ! body1 to ! opposite sides1 ! left h& above ! "r1 pass+ ea* o!r at ! middle l9e4 ,b5d ! trunk slightly =w>d at ! same "t 7,fig4 #e ,f74 ,9 o!r words1 ! "r h& /rokes f ! "r side und]nea? ! ribs directly ov] to ! left side1 above ! cre/ ( ! left ilium1 or hip bone1 & ar\nd z f> z possible on t side4 ,! left h& /rokes at ! same "t f ! left side across ! l[] *e/1 und]nea? ! nipples ov] to & ar\nd z f> z possible on ! "r side4 ,! left =e>m is ?us cross$ ov] ! "r 7,fig4 #e ,g74 ,!n cont9ue /rok+ ) bo? h&s simultane\sly f ea* side inw>d & upw>d ov] ea* brea/ & upp] *e/4 ,! "r h& ?us mov+ f ! left side /rokes inw>d & upw>d ov] ! left brea/ & across ! upp] *e/ to ! "r side & ceases und]nea? ! "r armpit4 ,! left h& mov+ f ! "r side1 /rokes inw>d & upw>d ov] ! "r brea/ & across ! upp] *e/ to ! left side & ceases "u ! left armpit4 ,at ! same "t1 ! trunk :i* has be5 b5t slightly =w>d1 :ile ! h&s 7 /rok+ across ! l[] *e/ & abdom51 is rais$ & b5t slightly backw>d4 ,9 ?us /rok+ inw>d & upw>d ov] ! *e/1 ! h&s & f+]s are held 9 ! same way z :5 !y 7 on ! sides ( ! body4 ,:5 mov+ ov] ! brea/s ! left =e>m is ( c\rse cross$ ov] ! "r 7,fig4 #e ,h71 b :5 rea*+ ! middle ( ! *e/ ! h&s cross1 ! left h& be+ directly above ! "r 7,fig4 #e ,i71 & f !re !y cont9ue /rok+ transv]sely ov] ! *e/ to _! respective sides "u ! armpit 7,fig4 #e ,j74 ,! h&s are n[ releas$ & br\ght z f> up on ! back z possible4 ,! backs ( ! cl5*$ h&s are plac$ on ea* side ( ! back1 9 su* a way1 t ! knuckles at ! base ( ! f+] ( ea* h& are close to & opposite ea* o!r on ea* side ( ! sp9al column 7,fig4 #e ,k74 ,/roke ?us f !re ) ! backs ( bo? h&s simultane\sly d[nw>d on ea* side ( ! l[] back & buttocks1 ! knuckles foll[+ ! sp9e on ea* side ( same 7,fig4 #e ,l74 ,?is ex]cise done five times w take ab\t half a m9ute4 ,,note ,i4 ,if unable to place ! h&s beh9d ! ankles )\t b5d+ ! knees1 ! latt] may be b5t slightly or ! leg /rok$ at a di/ance f ! ankle possible to rea* )\t b5d+ ! knees4 ,,note ,,ii4 ,:5 ! h&s are /rok+ & press+ ov] ! legs1 let ! rais+ movem5t ( ! trunk pull ! out-/ret*$ arms up z f> z ! motion p]mits4 ,comb9$ ) ,deep ,brea?+ ,if done v sl[ly1 deep brea?+ may be practic$ ) ?is ex]cise 9 ! foll[+ way3 ,inhale ! air ?r\gh ! nose1 :ile /rok+ upw>d ov] ! legs & hips & rais+ ! upp] body4 ,exhale ?is air ?r\gh ! m\? :ile /rok+ & press+ across ! body f sides1 & :ile ! upp] body is be+ b5t slightly =w>d4 ,inhale aga9 ?r\gh ! nose1 :ile /rok+ inw>d & upw>d ov] ! *e/1 & :ile ! upp] body is be+ aga9 b5t upw>d & slightly backw>d4 ,reta9 ?is air 9 ! lungs :ile ! h&s are mov+ d[n ! sp9e1 back & buttocks4 ,exhale ?is air ?r\gh ! m\?1 :ile ! body is be+ b5t d[nw>d1 9 ord] to repeat ! ex]cise4 ,if special or g5]al deep brea?+ ex]cises are practic$ betwe5 ea* massage ex]cise1 natural brea?+ dur+ ?is ex]cise w be suffici5t4 ,9 ! ev5t t ! read] has little available "t & may wi% to practice "s deep brea?+ & ex]cises = a few m9utes1 ?is comb9ation w be f\nd admirable4 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #e ,?is ex]cise is s comb9$ t !re is obta9$ ! movem5ts ( ! arms & ! b5d+ ( ! trunk =w>d & backw>d toge!r ) massage ( ! back & sides ( ! legs1 ! hips1 ! sides ( ! upp] body1 ! *e/ & brea/s1 ! abdom5 & l[] back1 & ! buttocks4 ,! movem5ts ( ! trunk1 arms & h&s1 9 apply+ ! massage movem5ts1 ex]cise ! muscles & n]ves ( ! arms1 ! %\ld]s & ! entire upp] body1 includ+ ! abdom54 ,! organs ( ! latt] are influ5c$ 9 ! same way4 ,! muscles ( ! legs are "h n ex]cis$ to ! same ext5t z 9 ex]cise ,no4 #c1 b if ! legs are kept /raight 9 b5d+ ! trunk =w>d ! great sciatic & o!r n]ves ( ! leg are /ret*$ 9 a natural way4 ,! sp9al cord is also /ret*$4 ,! massage influ5ces ! legs1 b n to su* an ext5t z 9 ex]cise ,no4 #c1 fir/1 because ea* is "h only massag$ ) "o h& & secondly1 because ! muscles are kept m rigid by ! b5d+ ( ! body1 = ! reason t ! weight ( ! body is ^u !m4 ,x influ5ces ! muscles1 n]ves & vessels ( ! abdom51 ! hips1 ! sides1 ! *e/ & brea/s1 ! l[] & upp] back & especially ! sp9e & ! buttocks4 ,x also influ5ces ! he>t1 ! liv] bo? f 9 front & beh9d1 & ! kidneys4 ,x influ5ces ! dige/ive organs directly f 9 front & indirectly ?r\gh ! n]ves 9 ! back4 ,to call att5tion to ! diff]5ce betwe5 sci5tific massage movem5ts & rubb+1 x may be po9t$ out t !re are five pr9cipal massage movem5ts comb9$ ) ! movem5ts ( ! body 9 ?is ex]cise1 namely3 #a4 ,! /rok+ & press+ upw>d ov] ! back ( ! legs4 #b4 ,! mann] 9 :i* ! "r h& /rokes & presses directly across ! abdom5 f ! "r4 #c4 ,! /rok+ & press+ ) ! left h& f ! left side ov] ! region ( ! he>t to ! opposite side4 #d4 ,! /rok+ & press+ ) ! h&s f ea* opposite side ( ! l[] *e/1 ov] ! region ( ! he>t & liv] inw>d & upw>d across ! *e/4 #e4 ,! mann] 9 :i* ! backs ( ! clut*$ h&s are /rok+ & press+ d[nw>d on ea* side ( ! l[] back & ! sp9e4 ,if ! h&s w\ld /roke ov] ! front ( ! l[] legs & cont9ue /raight up ov] ! abdom5 & !n d[nw>d on ! backs ( ! legs in/ead ( upw>ds2 nei!r ! n]ves1 muscles & vessels ( ! legs nor ! int]nal organs w\ld be influ5c$ 9 ! prop] way4 ,su* rubb+ w\ld be ( little value4 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #f ,massag+ ) bo? h&s simultane\sly d[nw>d on ea* side ( back & buttocks2 at ! same "t turn+ ! trunk to ! "r & left4 ,detail$ ,description ,position4--,/&+ erect ) *e/ ?r[n =w>d & %\ld]s back1 b )\t /ra91 heels ab\t five in*es ap>t & ) ! feet ei!r po9t$ slightly outw>d to ea* side or p>allel to ea* o!r1 arms hang+ loosely at side4 ,illu/ration3 ,,ex]cise ,,no4 #f4 ,fig4 #f ,a4 ,fig4 #f ,b4 ,fig4 #f ,c4 ,fig4 #f ,d4 ,)\t alt]+ ! position ( legs & feet1 turn ! trunk ar\nd to ! "r s t if possible ! *e/ & %\ld]s are fac+ squ>ely to t side4 ,! trunk w ?us h made a qu>t] ( a turn to ! "r4 ,:ile ! body is 9 t position1 cl5* ! h&s & move !m quickly ar\nd & z f> up z possible on ea* side ( ! back1 ! back ( ! h&s turn$ t[>d ! body1 ! knuckles ( ea* h& opposite ea* o!r on ea* side ( ! sp9al column 7,fig4 #f ,a74 ,/roke ?us ) ! backs ( bo? h&s simultane\sly d[nw>d ov] ea* side ( ! l[] back & buttocks1 :]e ! h&s are releas$ 7,fig4 #f ,b74 ,n[1 )\t alt]+ ! position ( ! legs or feet1 turn ! trunk ov] to ! left side1 z f> z possible1 s t ! *e/ & %\ld]s are fac+ squ>ely to ! left4 ,?us ?is "t a half turn is made4 ,:ile 9 ?is position1 /roke d[nw>d on ! back 9 ! same way z :5 ! body 0 turn$ t[>d ! o!r side 7,fig4 #f ,c & ,d74 ,alt]nate by turn+ to ! "r1 t is1 half a turn f ! la/ po/ure1 etc4 ,?is ex]cise done five times w take ab\t t5 seconds4 ,if c\nt+ e "t ! trunk is turn$ to ! side1 x w be t5 c\nts4 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #f ,?is ex]cise is comb9$ 9 su* a way t !re is obta9$ ! movem5ts ( ! arms & ! turn+ ( ! upp] body to ea* side1 toge!r ) massage ( ! l[] back & buttocks4 ,! movem5ts ( ! body & ! arms & h&s 9 apply+ ! massage movem5ts ex]cise ! muscles & n]ves ( ! arms1 ! %\ld]s1 ! upp] *e/1 ! upp] & l[] back1 ! hips & ! sides ( ! body4 ,!y also influ5ce ! kidneys4 ,! massage influ5ces ! muscles1 n]ves & vessels ( ! l[] back & buttocks1 & also ! kidneys1 bladd] & liv] &1 ?r\gh ! back1 ! n]ves lead+ to ! abdom9al organs4 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #g ,) ! exception ( ! vibratory-pu%+-movem5ts ( ! tissues ov] ! region ( ! he>t & liv] & a new arm movem5t1 ?is ex]cise is a comb9ation ( "s ( ! mo/ important movem5ts ( o!r ex]cises 9 ?is volume1 :i* are "h execut$ 9 a diff]5t ord]4 ,?is is done1 fir/1 to get "o ( ! mo/ important & conc5trat$ ex]cises 9 ! middle ( ! c\rse1 & secondly1 s t x c be us$ :5 !re is "t = only "o or two ex]cises1 ?us s]v+ ! b5efit ( z _m ( ! mo/ important movem5ts z possible1 9 ! %orte/ "t4 ,detail$ ,description ,position4--,/&+ erect4 ,illu/ration3 ,,ex]cise ,,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 upw>d ov] ! "r leg & side ( hip & f !re across ! abdom5 to ! left side1 z 9 ex]cise ,no4 #c 7,fig4 #g ,a & ,b7 or 7,fig4 #c ,a to ,f74 ,release ! h&s !re & massage ! "r arm & side & across ! l[] *e/ ) ! left h& z 9 ex]cise ,no4 #b4 7,?is movem5t has n be5 illu/rat$ z x is simil> to ! massag+ ( ! left arm1 side & f !re across ! l[] *e/47 ,release ! left h& & massage ! left leg & across ! abdom5 z 9 ex]cise ,no4 #c4 7,! massag+ ( ! left leg & across ! abdom5 has likewise n be5 illu/rat$ z x is simil> to ! massag+ ( ! "r leg & across ! abdom547 ,release ! h&s & massage ! left arm1 left side & ov] ! l[] *e/ z 9 ex]cise ,no4 #b 7,fig4 #g ,c & ,d7 or 7,fig4 #b ,a to ,f74 ,n[1 b5d ! upp] body1 ?is "t only slightly =w>d & cross ! left =e>m ov] ! "r1 ?us plac+ ! h&s on ! opposite l[] sides ( ! trunk & massage f !re inw>d & upw>d ov] ! brea/ & upp] *e/ z 9 ex]cise ,no4 #e 7,fig4 #g ,e & ,f7 or 7,fig4 #e ,g to ,j74 ,f !re let ! h&s be br\ght ar\nd & /roke d[n ea* side ( ! back & buttocks ) ! backs ( ! h&s1 z 9 ex]cise ,no4 #e 7,fig4 #g ,g & ,h7 or 7,fig4 #e ,k & ,l74 ,n[1 sw+ ! out-/ret*$ arms ar\nd to ! front 7,fig4 #g ,i71 b5d ! elb[s 7,fig4 #g ,j7 & place ! palms ( ! h&s1 ) f+]s out-/ret*$ & close toge!r1 on ea* opposite side ( ! l[] *e/ 7,fig4 #g ,k7 & :ile keep+ ! h&s /ation>y on ! sk91 quickly move or pu% ?is & ! und]ly+ tissues & muscles sideways f\r times 7,fig4 #g ,l74 ,?is ex]cise done five times w take ab\t "o m9ute4 ,notice--,! ex]cise %\ld1 l all ! o!rs1 be execut$ s t !re is no pause betwe5 ! v>i\s movem5ts4 ,comb9$ ) ,deep ,brea?+ ,if ! ex]cise is done sl[ly1 deep brea?+ may be add$ 9 ! foll[+ way3 ,inhale deeply & =cibly ?r\gh ! nose s t ! lungs are fill$ ) air1 :ile ! h&s are mov+ upw>d ov] ! "r leg & side ( hip & ! body is be+ rais$4 ,exhale ?is air quickly & =cibly ?r\gh ! m\?1 :ile cont9u+ massage ov] ! abdom5 to ! left side1 ) ! body b5t slightly =w>d4 ,brea! ?r\gh ! nose 9 ! same way1 :ile ! left h& /rokes ! "r arm & cont9ues und]nea? ! %\ld]4 ,exhale ?is air ) =ce ?r\gh ! m\?1 :ile ! h& cont9ues d[n ! "r side & f !re across ! l[] *e/4 ,inhale & exhale :5 massag+ up ov] ! left leg & hip & across ! abdom5 9 ! same way z :5 ! "r leg & side 7 massag$4 ,inhale & exhale aga9 ! same way1 :ile ! "r arm is massag+ ! left arm1 side & across ! l[] *e/ z :5 ! "r arm 0 massag$4 ,brea! aga9 ) =ce ?r\gh ! nose1 :ile massag+ inw>d & upw>d ov] ! *e/4 ,reta9 ?is air 9 ! lungs1 :ile ! backs ( ! h&s are /rok+ d[nw>d on ea* side ( ! back & buttocks & :ile ! arms are sw++ ar\nd to ! front4 ,exhale ?is air ?r\gh ! m\?1 :ile ! h&s are vibrat+ or pu%+ ! sk9 ov] ! und]ly+ tissues on ea* opposite side ( ! l[] *e/1 or on or und]nea? ! brea/s4 ,cont9ue ?is movem5t ) ! h&s & d n release !m until ! lungs are completely empti$ ( air4 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #g ,?is ex]cise is comb9$ 9 su* a way t !re is obta9$ ! movem5ts ( ! arms1 ! b5d+ & /ret*+ ( ! legs & ! b5d+ & rais+ ( ! body toge!r ) ! massage ( ! arms1 sides1 legs1 hips1 abdom51 *e/ & back4 ,! movem5ts ( ! legs1 ! upp] body1 ! arms & h&s 9 apply+ ! massage movem5ts1 ex]cise ! muscles & n]ves ( ! :ole body1 except ^? ( ! head & neck4 ,!y influ5ce all ! int]nal organs ( ! body4 ,! massage likewise influ5ces ! muscles1 n]ves1 gl&s1 vessels & organs ( ! :ole body except ^? ( ! head1 neck1 ! middle ( ! upp]mo/ "p ( ! back & ! feet4 ,! deep brea?+ pr(\ndly influ5ces ! lungs1 ! blood1 ! n]v\s sy/em1 ! dige/ive sy/em1 ! he>t1 ! liv] & ! respiratory muscles4 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #h ,massag+ d[n bo? sides ( ! l[] back alt]nately1 ) ! back ( ea* h&2 at ! same "t turn+ ! trunk to ! "r & left4 ,detail$ ,description ,position4--,/&+ erect1 ) *e/ ?r[n =w>d & %\ld]s back1 b )\t /ra91 heels ab\t five in*es ap>t & ) ! feet ei!r po9t$ slightly outw>d to ea* side or p>allel to ea* o!r1 arms hang+ loosely at sides4 ,illu/ration3 ,,ex]cise ,,no4 #h4 ,fig4 #h ,a4 ,fig4 #h ,b4 ,fig4 #h ,c4 ,fig4 #h ,d4 ,)\t alt]+ position ( legs & feet1 turn ! trunk ar\nd to ! "r s t1 if possible1 ! *e/ & %\ld]s are fac+ squ>ely to t side1 !n turn x to ! left1 !n to ! "r aga91 & s =?1 alt]nately4 ,dur+ ?is movem5t ( ! trunk1 /roke cont9ually d[nw>d ov] ea* side ( ! back f ! end ( ! %\ld] blade to ! buttocks ) ! back ( ea* h& alt]nately4 ,! h&s are n cl5*$1 b only half clos$4 ,aft] "o /roke is execut$ t h& is lift$ slightly outw>d f ! body & plac$ und]nea? ! %\ld] blade to beg9 /rok+ aga94 ,! same movem5t obta9s ) ! opposite h& alt]nately4 ,?us ! h&s come into contact ) ! tissues only :5 mov+ d[nw>d on ! back 7,fig4 #h ,a1 ,b1 ,c & ,d74 ,! spe$ %\ld be ab\t "o /roke a second4 ,?is ex]cise done five times w take ab\t tw5ty seconds4 ,if c\nt+ ea* "t ! trunk is turn$ to ei!r side1 x w be t5 c\nts4 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #h ,?is ex]cise is comb9$ 9 su* a mann] t !re is obta9$ ! movem5ts ( ! arms & ! turn+ ( ! trunk to ea* side toge!r ) massage ( ! l[] back4 ,! movem5ts ( ! body & ! arms & h&s 9 apply+ ! massage movem5ts ex]cise ! muscles & n]ves ( ! arms1 ! %\ld]s1 ! upp] *e/1 ! upp] & l[] back1 ! hips & ! sides ( ! body4 ,!y also influ5ce ! kidneys4 ,! massage influ5ces ! muscles1 n]ves & vessels ( ! l[] back4 ,x also influ5ces ! kidneys1 bladd] & liv] &1 ?r\gh ! back1 ! n]ves lead+ to ! abdom9al organs4 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #i ,massag+ ) ! "r h& f ! out] side ( ! left ?igh1 upw>d ov] ! left hip & l[] side ( trunk1 cont9u+ f !re1 inw>d & upw>d ov] ! left nipple or brea/ & upp] *e/ & across ! latt] outw>d to ! "r armpit4 ,!n1 /rok+ ) ! left h& f ! out] side ( ! "r ?igh upw>d ov] ! "r hip & l[] side ( trunk1 & cont9u+ f !re1 inw>d & upw>d ov] ! "r nipple or brea/ & upp] *e/ & across ! latt] out to ! left armpit2 at ! same "t b5d+ ! upp] body slightly =w>d & to ! "r & left4 ,detail$ ,description ,position4--,/&+ erect1 ) heels ab\t eight in*es ap>t & feet ne>ly p>allel1 legs & feet kept /ation>y4 ,illu/ration3 ,,ex]cise ,,no4 #i4 ,fig4 #i ,a4 ,fig4 #i ,b4 ,fig4 #i ,c4 ,fig4 #i ,d4 ,b5d ! trunk =w>d & slightly to ! left & place ! "r h& transv]sely on ! outside ( ! left ?igh 9 su* a way t ! f\r f+]s are close toge!r & po9t$ outw>d & backw>d 7,fig4 #i ,a74 ,f !re1 /roke ) ! "r h&1 upw>d ov] ! side ( ! left ?igh1 hip & l[] side 7,fig4 #i ,b7 & inw>d & upw>d ov] ! left nipple or brea/ & upp] *e/ & outw>d to ! "r armpit2 at ! same "t rais+ ! trunk4 ,:5 ! h& /rokes across ! upp] *e/ ! upp] body is b5t to ! "r1 b n =w>d 7,fig4 #i ,c74 ,release ! "r h& at ! "r armpit2 :ile ! upp] body is /ill b5t to ! "r1 b5d x =w>d & place ! left h& on ! out] side ( ! "r ?igh 7,fig4 #i ,d7 /rok+ f !re upw>d ov] ! "r hip1 l[] side & inw>d & upw>d ov] ! "r nipple or brea/ & upp] *e/1 outw>d to ! left armpit2 at ! same "t rais+ ! upp] body4 ,?is "t1 h[ev]1 ! trunk is b5t to ! left1 z ! h& /rokes ! upp] *e/ outw>d to ! left armpit4 ,beg9 aga9 ) ! "r h& on ! side ( ! left ?igh & cont9ue ?us ea* side alt]nately4 ,?is ex]cise done five times w take ab\t tw5ty-five seconds4 ,if c\nt+ ea* "t :5 comm5c+ to /roke f ! side ( ! hip1 x w be t5 c\nts4 ,,note ,i4 ,:5 /rok+ & press+ upw>d ov] ! side ( ea* ?igh1 let ! rais+ movem5t ( ! trunk pull ! arm & h& up z f> z ! motion p]mits4 ,ex]cise ,no4 #i ,a ,position4--,! same z 9 ex]cise ,no4 #i4 ,"h ! same movem5ts are done z 9 ,ex]cise ,no4 #i1 b ! foll[+ arm ex]cise has be5 add$3 ,:ile ! "r h& /rokes upw>d ov] ! left side & upp] *e/1 & ! body is rais$ & b5t to ! "r1 ! left out/ret*$ arm is c>ri$ or swung ar\nd to ! back & upw>d ov] ! head to ! front & d[n on ! out] side ( ! "r ?igh1 s t x rea*es !re :5 ! "r arm is releas$ at ! "r armpit4 ,! "r arm !n p]=ms a simil> movem5t1 :ile ! left h& is /rok+ upw>d ov] ! "r side4 ,?is is some:at simil> to a swimm+ arm movem5t4 ,x is also v l ! motion us$ 9 ?r[+ h& gr5ades4 ,,note ,i4 ,wom5 ) well-develop$ brea/s1 :o might f9d x some:at difficult to /roke inw>d & upw>d ov] !m1 may /roke m or less sideways inw>d ov] ! brea/s1 or raise ! palm or ! back ( ! h& slightly outw>d f ! body4 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #i 7#i ,a7 ,?is ex]cise is comb9$ 9 su* a way t !re is obta9$ ! movem5ts ( ! arms & ! b5d+ ( ! upp] body =w>d & to ! sides1 toge!r ) massage ( ! out] side ( ! ?ighs1 ! hips1 ! l[] sides ( ! body1 ! *e/ & brea/s4 ,9 b5d+ ! body =w>d & to ! side1 9 ord] to /roke upw>d ov] ! opposite side f ! ?igh1 ! body makes a sort ( twi/+ movem5t :i* is especially b5eficial = ! muscles ( ! l[] sides1 ! upp] abdom5 & ! l[] back1 z well z = ! liv]4 ,^! muscles !n become /ret*$ :5 ! h& /rokes outw>d to ! armpit1 on ! o!r side ( ! upp] *e/1 & ! body is b5t to t side4 ,! movem5ts ( ! body & arms 9 apply+ ! massage movem5ts1 ex]cise ! muscles & n]ves ( ! arms1 ! %\ld]s1 ! back1 ! *e/1 ! l[] sides & ! diaphragm4 ,!y also influ5ce ! liv]1 ! he>t & ! dige/ive organs4 ,! massage influ5ces ! muscles ( ! out] side ( ! ?ighs1 ! hips1 ! sides ( ! body & ! *e/ & brea/s4 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #aj ,massag+ ) ! left h&1 f ! side ( ! "r hip1 /raight across ! l[] abdom5 to ! left side4 ,!n1 ) ! "r h&1 f ! side ( ! left hip1 /raight across ! l[] abdom5 to ! "r side4 ,massag+ aga9 ) ! left h& f ! side ( ! "r hip--b ?is "t ) ! h& plac$ ab\t f\r in*es high] up--inw>d & upw>d und]nea? ! bord] ( ! false ribs to ! /]num 7! bone 9 ! middle ( ! *e/1 & to :i* ! ribs are atta*$ 9 front74 ,!n massage ) ! "r h& f ! side ( ! left hip inw>d & upw>d "u ! false ribs to ! end ( ! /]num1 plac+ ! "r h& on top ( ! left1 :5 massag+ ) ! latt] & vice-v]sa4 ,detail$ ,description ,position4--,/&+ erect1 heels ab\t six in*es ap>t & feet po9t$ slightly outw>d1 legs & feet /ation>y4 ,illu/ration3 ,,ex]cise ,,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 ! left h& ) ! "r on top transv]sely ov] ! out] side ( ! "r hip 9 su* a way t ! f+]s ( ! left h& are po9t+ outw>d or ar\nd t[>d ! back1 & ! h& is 9 l9e ) ! l[] abdom5 7,fig4 #aj ,a74 ,/roke ?us f !re1 /raight across ! l[] abdom5 j und]nea? ! umbilicus to ! left side1 press+ cont9ually ) ! "r h& on top 7,fig4 #aj ,b & ,c74 ,!n /roke ) ! "r h& & press+ ) ! left on top ( x f ! side ( ! left hip directly across ! l[] abdom5 f t side1 9 ! same way4 7,fig4 #aj ,d4 ,be+ simil> to ! movem5t j complet$1 only "o figure is %[n "h47 ,n[1 place ! left h&1 ) ! "r on top ( x1 aga9 on ! side ( ! "r hip1 b ?is "t ab\t f\r in*es high] up1 s t ! ?umb is j above ! cre/ ( ! ilium1 or hip bone 7,fig4 #aj ,e74 ,/roke f !re1 ) ! left h&1 inw>d & upw>d und]nea? ! bord] ( ! ribs z f> z ! /]num 7! bone 9 ! middle ( ! *e/74 ,! palm ( ! h&1 :i* ( c\rse prec$es ! f+]s1 moves at fir/ slightly transv]sely 7,fig4 #aj ,f74 ,! inn] side ( ! ends ( ! f+]s are press$ 9 "u ! ribs ) ! help ( ! "r h& until !y rea* ! /]num or :]e ! ribs are slant+ d[nw>ds to ! left side 7,fig4 #aj ,g74 ,/roke n[1 ) ! "r h&1 ! left press+ on top ( x1 f ! side ( ! left hip1 ) ! ?umb j above ! hip bone1 inw>d & upw>d und]nea? ! false ribs1 t is1 9 ! same way z 0 done ) ! left h& f ! "r side4 7,fig4 #aj ,h4 ,"h1 likewise1 only "o figure is %[n47 ,?us1 fir/ /roke once f ea* opposite side across ! l[] abdom51 !n once f ea* opposite side inw>d & upw>d "u ! ribs4 ,! ex]cise has be5 execut$ once4 ,five times w take ab\t =ty seconds4 ,,note ,i4 ,! trunk %\ld be kept 9 an upright position & n b5t to ! "r1 left or backw>ds4 ,! abdom9al muscles %\ld be relax$ s t ! /oma* & b[els are nei!r di/5d$ nor contract$1 b are held naturally4 ,,note ,,ii4 ,! movem5ts c1 ( c\rse1 also be done ) "o h&1 b because pressure %\ld be fairly /rong 7especially 9 /\t p7 to influ5ce ! dige/ive & abdom9al organs & ! n]ve-c5t]s prop]ly1 x is be/ to use bo? h&s1 "o on top ( ! o!r4 ,! /ra9 w ?us also be remov$ f ! f+]s :5 !y are press+ inw>d & upw>d "u ! false ribs4 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #aj ,9 ?is ex]cise especial att5tion is giv5 to ! massag+ ( ! int]nal organs1 muscles1 n]ves & vessels ( ! abdom51 )\t any movem5ts ( ! body except ^? ( ! arms4 ,! movem5ts ( ! arms & h&s 9 apply+ ! massage movem5ts1 ex]cise ! muscles ( ! arms1 ! %\ld]s1 upp] *e/ & back4 ,! massage influ5ces ! dige/ive organs & gl&s z well z all ! o!r organs 9 ! abdom54 ,?is ex]cise is v b5eficial = all ! dige/ive & abdom9al organs 9 wom5 z well z 9 m54 7,see also *apt] = wom51 page #ag1 & ,dige/ive ,disord]s 9 ,supplem5t1 page #hh47 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #aa ,beat+ ) ! cl5*$ h&s 7wom5 may use ! palm ( ! h& ) ! f+]s out/ret*$71 upw>d ov] ea* side ( abdom5 & *e/1 & b5d+ ! upp] body backw>d at ! same "t2 !n beat+ simil>ly d[nw>d1 br++ ! upp] body =w>d to an upright position1 :ile ! h&s are beat+ d[nw>d ov] ! *e/4 ,detail$ ,description ,position4--,/&+ erect1 legs & feet /ation>y4 ,illu/ration3 ,,ex]cise ,,no4 #aa4 ,fig4 #aa ,a4 ,fig4 #aa ,b4 ,cl5* ! h&s4 ,) ! palm & ! out] side ( ! f+]s1 :i* are ?us turn$ t[>d ! body1 /rike fir/ a light & quick bl[ ) ! "r h& on ! "r side ( ! l[] abdom5 7,fig4 #aa ,a71 !n simil>ly ) ! left h& on ! left side ( ! abdom51 at ! same level4 ,!n /rike ) ! "r h& aga91 "o or two f+]s' bread? fur!r upw>d on ! l[] "r half ( abdom51 & aga91 ) ! left h&1 a little fur!r up on ! left side1 & s =?1 up ov] ! *e/4 ,:5 ! h&s rea* ! l[] ribs1 & :ile !y are ?us beat+ upw>d1 on ea* side ( ! *e/1 to ! coll> bone1 ! upp] body is b5t backw>d1 z f> z possible1 b )\t /ra9 7,fig4 #aa ,b74 ,f !re1 beat ! same way back & d[nw>d aga9 ov] *e/1 at ! same "t br++ ! upp] body =w>d to an upright position4 ,:5 ! h&s cont9ue d[n ov] ! abdom51 ! upp] body is ?us 9 a natural position4 ,! h&s %\ld give light1 quick bl[s & reb\nd f ! body ea* "t1 z 9 ! beat+ ( a drum4 ,,note4 ,wom5 may use ! palms ( ! h&s1 ) ! f+]s out/ret*$ & close toge!r1 :5 beat+ ov] ! *e/4 ,inhale ! air :ile ! upp] body is be+ b5t backw>d1 exhale :ile x is br\ght =w>d to an upright position4 ,?is ex]cise done five times w take ab\t t5 seconds4 ,if c\nt+ e "t :5 comm5c+ to beat upw>d ov] ! abdom51 x w make five c\nts4 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #aa ,?is ex]cise is comb9$ 9 su* a way t !re is obta9$ ! movem5ts ( ! arms & ! b5d+ ( ! upp] body backw>ds1 toge!r ) ! beat+ ( ! abdom5 & ( ! *e/4 ,! beat+1 :i* 9 massage is call$ tapotem5t1 /imulates ! n]ves & contracts & /imulates ! muscles1 if ! bl[s are giv5 v lightly & quickly4 ,/rong] & h>d] bl[s cause a b5umb+ effect ^u ! n]ves1 & %\ld !re=e be avoid$4 ,! movem5ts ( ! trunk & ! arms & h&s1 9 apply+ ! beat+1 ex]cise ! muscles & n]ves ( ! arms1 ! %\ld]s1 ! back & ! abdom54 ,! beat+ influ5ces ! n]ves1 vessels1 organs & muscles ( ! abdom5 & ! *e/4 ,x /imulates ! he>t & loos5s ! execretion f ! lungs4 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #ab ,massag+ transv]sely ov] ! left %\ld]1 cont9u+ d[nw>d ov] ! upp] left "p ( ! *e/ ) ! "r h&1 !n1 9 ! same way1 ov] ! "r %\ld] & upp] *e/ ) ! left h&4 ,detail$ ,description ,position4--,/&+ erect4 ,illu/ration3 ,,ex]cise ,,no4 #ab4 ,fig4 #ab ,a4 ,fig4 #ab ,b4 ,) ! f\r f+]s & ?umb close1 place ! "r h& transv]sely ov] ! left %\ld] 9 su* a way t ! f+]s are rea*+ z f> d[n on ! upp] back z possible1 ! two or ?ree fir/ f+]s re/+ betwe5 ! inn] bord] ( ! %\ld] blade & ! sp9e1 & ! ?umb close to ! base ( ! neck 7,fig4 #ab ,a74 ,/roke ?us ) ! palm ( ! h&1 ! f+]s press+ m or less betwe5 ! %\ld] blades & sp9e z !y move upw>d1 transv]sely ov] ! %\ld]1 cont9u+ d[n ! same side ( upp] *e/ 7,fig4 #ab ,b74 ,:ile ! "r h& is ?us /rok+ ! left %\ld] & upp] *e/1 ! left arm & h& is br\ght across & up ov] ! "r =e>m to ! "r %\ld]1 & ?is %\ld] is massag$ cont9u+ d[nw>d ov] ! upp] "p ( ! left *e/1 9 ! same way1 z soon z ! "r arm is releas$ f ! left side ( *e/4 ,! "r h& is !n aga9 br\ght ov] ! left %\ld] & across ! left =e>m & t %\ld] massag$1 & s =?1 alt]nately & ev5ly4 ,?is ex]cise done five times w take ab\t t5 seconds4 ,if c\nt+ ea* "t :5 comm5c+ to /roke ea* %\ld]1 x w be t5 c\nts4 ,,note4 ,m5 may /roke d[nw>d ov] ! *e/ z f> z ! diaphragm1 if desir$4 ,wom5 %\ld only /roke z f> z ! brea/s1 & n ov] !m4 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #ab ,?is ex]cise is comb9$ 9 su* a way t !re is obta9$ ! movem5ts ( ! arms toge!r ) massage ( ! %\ld]s & ! upp] *e/4 ,! movem5ts ( ! arms & h&s1 9 apply+ ! massage movem5ts1 ex]cise ! muscles & n]ves ( ! arms1 ! %\ld]s1 ! upp] back & ! upp] *e/4 ,! massage influ5ces ! muscles1 vessels & n]ves ( ! %\ld]s & ! upp] *e/4 ,x increases ! fl[ ( blood to ! muscles surr\nd+ ! lungs4 ,?is ex]cise1 l ,no4 #b1 is especially b5eficial = /iffness 9 ! %\ld]s & upp] *e/1 result+ f golf or o!r ov]-ex]tion 9 k9dr$ sports4 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #ac ,massag+ ) ea* h& simultane\sly upw>d ov] ea* opposite ?igh1 hip1 l[] side ( body & inw>d & upw>d ov] nipples or brea/s & upp] *e/ & /rok+ d[n ea* side ( ! l[] back & buttocks2 at ! same "t1 b5d+ & rais+ ! upp] body4 ,detail$ ,description ,position4--,/&+ erect1 heels ab\t eight in*es ap>t1 & feet ne>ly p>allel1 legs & feet kept /ation>y1 knees /raight4 ,illu/ration3 ,,ex]cise ,,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 ,)\t b5d+ ! knees1 b5d ! upp] body =w>d & cross ! "r =e>m ov] ! left1 or ! left ov] ! "r1 plac+ ! "r h& transv]sely ov] ! front ( ! left ?igh1 j above ! knee2 ! f+]s ( ! h& are kept close toge!r & po9t+ to or ar\nd ! o!r side ( ! ?igh4 ,place ! left h& 9 ! same way & at ! correspond+ place on ! "r ?igh 7,fig4 #ac ,a74 ,/roke ?us upw>d ov] ! front ( ea* ?igh ) bo? h&s simultane\sly1 cont9u+ f !re1 9 ! same way upw>d ov] hips & l[] sides ( ! body 7,fig4 #ac ,b & ,c71 & inw>d & upw>d ov] ! nipples or brea/s & upp] *e/1 :]e ! h&s cross ea* o!r & cont9ue outw>d to _! respective sides und]nea? ! armpits 7,fig4 #ac ,d1 ,e & ,f74 ,!n1 b>ely mov+ ! arms1 turn ! h&s f !re ar\nd on ea* side ( ! back1 & )\t "h clut*+ ! h&s /roke n[ ) ! backs ( ! h&s & f+]s1 d[nw>d ov] ea* side ( ! l[] back & buttocks 7,fig4 #ac ,g & ,h74 ,! upp] body is1 ( c\rse1 rais$ :ile ! h&s are /rok+ upw>d ov] ?ighs & hips & b5t slightly backw>d :ile /rok+ inw>d & upw>d ov] ! *e/4 ,?is ex]cise done five times w take ab\t fifte5 seconds4 ,,note4 ,:5 /rok+ & press+ upw>d ov] ! front "p ( ! ?igh1 let ! rais+ movem5t ( ! trunk draw ! arms & h&s up z f> z ! motion p]mits4 ,comb9$ ) ,deep ,brea?+ ,a special deep brea?+ ex]cise may be add$ 9 ! foll[+ way3 ,fill ! lungs ) air ?r\gh ! nose1 :ile /rok+ f ?ighs up ov] sides & *e/4 ,reta9 ?is air 9 ! lungs1 :ile ! h&s are /rok+ d[n ! back4 ,exhale ?is air ?r\gh ! m\?1 :ile b5d+ ! upp] body =w>d 9 ord] to /roke upw>d ov] ! ?ighs aga94 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #ac ,?is ex]cise is comb9$ 9 su* a mann] t !re is obta9$ ! movem5ts ( ! arms & ! b5d+ ( ! trunk =w>d & backw>d1 toge!r ) massage ( ! front ( ! ?ighs1 ! hips1 ! l[] sides1 ! *e/ & brea/s1 ! l[] back & buttocks4 ,! movem5ts ( ! body1 arms & h&s 9 apply+ ! massage movem5ts1 ex]cise ! muscles & n]ves ( ! arms1 ! %\ld]s1 ! *e/1 ! back1 ! abdom5 & ! hips4 ,!y also influ5ce ! abdom9al organs & ! he>t4 ,! n]ves ( ! legs are /ret*$4 ,! massage influ5ces ! muscles1 vessels & n]ves ( ! front ( ! ?ighs1 ! hips1 ! l[] sides1 ! brea/s1 ! *e/ & ! l[] back4 ,x also influ5ces ! he>t & ! kidneys4 ,,! ,,comb9$ ,,massage ,,ex]cise ,no4 #ad ,massag+1 ) ! left h&1 f ! l[] left side ( ! upp] body & ) ! "r h& f ! upp] "r side ( ! upp] body simultane\sly /raight across ! l[] & upp] *e/ respectively to ! rev]se side & back aga92 at ! same "t turn+ ! upp] body to "r & left4 ,detail$ ,description ,position4--,/&+ erect1 heels ab\t five in*es ap>t1 feet ne>ly p>allel1 legs & feet /ation>y4 ,illu/ration3 ,,ex]cise ,,no4 #ad4 ,fig4 #ad ,a4 ,fig4 #ad ,b4 ,fig4 #ad ,c4 ,place ! left h&1 ) ! f\r f+]s & ?umb close1 transv]sely on ! l[] left side ( ! body1 und]nea? ! l9e ( ! nipple or brea/1 & 9 su* a way t ! f+]s are po9t+ t[>d ! middle ( ! *e/4 ,place ! "r h& 9 ! same way on ! upp] "r side ( ! body1 j und]nea? ! armpits 7,fig4 #ad ,a74 ,n[1 /roke ) bo? h&s1 f ea* side at ! same "t1 directly across ! *e/ & z f> ov] on ! opposite side z possible 7,fig4 #ad ,b & ,c74 ,/roke back aga9 ! same way4 ,! left h& ?us /rokes f ! left side und]nea? ! nipples or brea/s ov] on ! "r side & back aga91 :ile ! "r h& /rokes f ! "r side across ! upp] *e/1 ov] on ! left side & back aga94 ,at ! same "t1 turn ! upp] body sl[ly f side to side )\t alt]+ ! position ( ! legs & feet4 ,! turn+ ( ! body & ! /rok+ %\ld be done ev5ly & n j]k+ly4 ,?is ex]cise done five times w take ab\t fifte5 seconds4 ,if c\nt+ ea* "t ! trunk is turn$ to ei!r side1 x w be t5 c\nts4 ,ex]cise ,no4 #ad ,a 7,comb9$ ) ,roll+ ( ! ,trunk7 ,! massag+ ov] ! *e/ z done 9 ,no4 #ad may also be done1 :ile ! trunk is roll$ ar\nd 9 ! foll[+ way3 ,place ! feet fur!r away f ea* o!r--ab\t t5 in*es4 ,beg9 /rok+ ! *e/1 z describ$4 ,)\t alt]+ ! position ( ! legs & feet1 b5d ! upp] body =w>d2 f !re roll & b5d x ov] to ! "r1 cont9u+ roll+ & b5d+ x backw>d1 !n to ! left & ar\nd to ! front1 t]m9at+ 9 a =w>d b5d+4 ,/op "h & ) ! body /ill b5t1 roll 9 opposite direction1 t is1 to ! left1 back1 "r & front4 ,! h&s are1 ( c\rse1 /rok+ ev5ly across ! *e/ dur+ ! roll+4 ,! trunk may be roll$ ar\nd fir/ two or ?ree times to ! "r1 & !n two or ?ree times to ! left4 ,?ree times ea* way ar\nd is equival5t to five executions4 ,?is ex]cise done five times w take ab\t tw5ty seconds4 ,analysis & ,effects ( ! ,comb9$ ,massage ,ex]cise ,no4 #ad ,?is ex]cise is comb9$ 9 su* a way t !re is obta9$ ! movem5ts ( ! arms & ! turn+ ( ! trunk1 toge!r ) ! massage ( ! *e/ & ! upp] sides ( ! body4 ,! movem5ts ( ! body & arms & h&s 9 apply+ ! massage movem5ts1 ex]cise ! muscles & n]ves ( ! arms1 ! %\ld]s1 ! upp] & l[] back1 ! sides & ! abdom54 ,?is also influ5ces ! kidneys4 ,! massage influ5ces ! muscles & n]ves ( ! *e/ & ! sides1 likewise1 ! he>t1 ! liv] & lungs4 ,effects ( ,ex]cise ,no4 #ad ,a ,9 ,no4 #ad ,a ! roll+ ex]cises ! muscles & n]ves ( ! abdom5 & l[] sides to a great] ext5t ?an does ! turn+ 9 ex]cise ,no4 #ad4 ,,prop] ,,brea?+ ,no?+ is m important ?an brea?+ = ma9ta9+ life1 & x %\ld be giv5 mu* m att5tion ?an is cu/om>y4 ,?is may be done n only by practic+ ! special & g5]al brea?+ ex]cises = sev]al m9utes "o or sev]al times daily1 b also by acquir+ ! habit ( prop] brea?+ all ! "t4 ,x is a curi\s fact t :5 ! /oma* is 9 ne$ ( m food1 x is fill$ & sometimes to excess1 b al?\gh ! lungs are always 9 ne$ ( m air1 !y are mo/ly only fill$ ab\t "o-half & n completely1 & ?is 9 spite ( ! fact t air is "o ( ! few gifts ( life4 ,9 ord] t ! read] may notice ! effect ( prop] natural brea?+ & to acquire ! habit1 x may be advisable to try ! foll[+ exp]im5t3 ,place a wat* ne>by4 ,brea! sl[ly1 deeply & regul>ly = "o or sev]al m9utes1 inhal+ ! air ea* "t ?r\gh ! nose & exhal+ x ei!r ! same way or ?r\gh bo? nose & m\? simultane\sly4 ,f twelve to sixte5 respirations %\ld be done p] m9ute4 ,try occasionally to brea! ) ! diaphragm1 t is1 in/ead ( fir/ all[+ ! *e/ to exp&1 :5 inhal+1 pu% ! abdom5 & diaphragm out fir/ dur+ ! beg9n+ ( ! inhalation & ! *e/ dur+ ! latt] half "p ( x4 ,?is is b5eficial = all ! dige/ive organs & _! n]ves4 ,! mo/ important ?+ is to brea! deeply1 s t ! air also rea*es ! bottom or po9ts ( ! lungs4 ,( c\rse1 twelve or sixte5 respirations c be tak5 p] m9ute & ! lungs become only half-fill$ j ! same4 ,?is w n be ( any b5efit4 ,on ! contr>y1 x might cause anaemia1 & its accompani/s1 su* z neura/h5ia1 melan*olia1 fe>1 etc4 ,brea?+ 9 ! "r way w produce bett] blood1 m n]ve p[]1 & la/1 b n lea/1 a good humor4 ,apropos humor1--!re are au?ors :o1 n[ & !n 9 ! titles ( _! books or articles1 admoni% "o to be *e]ful1 to laugh & smile s z to avoid illness4 ,fur!r p]usal ( ! text1 h[ev]1 w %[ t !y admit t ?is dep5ds *iefly ^u ! physical condition1 & !y advise ! practice ( ex]cises1 9 ord] to make p physically fit fir/4 ,?is is1 ( c\rse1 true1 s9ce x is difficult = mo/ p to be ( a good disposition & smile & laugh :5 ! body is n 9 fit condition4 ,,special ,,& ,,g5]al ,,deep ,,brea?+ ,,ex]cises ,^! brea?+ ex]cises done sep>ately or betwe5 ! massage ex]cises w develop ! *e/ & lungs4 ,caus+ m oxyg5 to be introduc$ into ! blood & increas$ elim9ation ( c>bonic-acid gas1 ! blood is enri*$1 ! en]gy increas$ & p[] develop$ to )/& or repulse attacks ( disease4 ,a direct z well z an indirect influ5ce is also produc$ ^u all ! vital organs ( ! body4 ,! ,special ,deep ,brea?+ ,ex]cise ,no4 ,i ,position4--,/&+ or sitt+ erect1 ) %\ld]s back1 b )\t /ra91 arms hung loosely d[nw>d to sides4 #a4 ,inhale z deeply z possible ?r\gh ! nose4 #b4 ,reta9 ! air = "o or two seconds4 #c4 ,jo9 ! lips 9 su* a way t a small op5+ rema9s 9 ! middle & ?r[ only a small quantity ( air viol5tly ?r\gh ?is op5+2 reta9 ! respiration1 aga9 ?r[ out a little air 9 ! same way2 reta9 aga91 & s =?1 9 ! same way1 until ! lungs are completely empti$ ( air4 #d4 ,take a %ort] b deep brea?1 la/+ f ?ree to five seconds4 ,?is ex]cise acts z a wa%] & cleans] ( ! lungs 9 =c+ ! pure air into ! corn]s ( ! lungs & pu%+ out ! f\l air accumulat$4 ,! ,special ,deep ,brea?+ ,ex]cise ,no4 ,,ii ,position4--,/&+ or sitt+ erect1 ) %\ld]s back1 b )\t /ra91 arms hung loosely d[nw>d to sides4 #a4 ,inhale z deeply z possible4 #b4 ,reta9 ! air 9 ! lungs z long z possible1 )\t /ra94 #c4 ,exhale ! air vigor\sly ?r\gh ! op5 m\?4 ,?is ex]cise has a b5eficial influ5ce ^u ! sy/em ( respiration1 ! blood & ! n]v\s sy/em4 ,! ,special ,deep ,brea?+ ,ex]cise ,no4 ,,iii ,position4--,/&+ erect1 ) %\ld]s back1 b )\t /ra91 arms hung loosely d[nw>d to sides4 #a4 ,inhale z deeply z possible ?r\gh ! nose4 #b4 ,/ret* bo? arms easily outw>d to sides 9 l9e ) %\ld]s4 #c4 ,br+ ! h&s to ! %\ld]s1 gradually contract+ ! h&s 9 su* a way t :5 !y rea* ! %\ld]s ! fi/s are v /rongly cl5*$4 #d4 ,dur+ ?is t5sion ( ! muscles1 b5d ! fi/s rapidly outw>d & inw>d f t5 to tw5ty times4 #e4 ,exhale ! air vigor\sly ?r\gh ! m\?1 at ! same "t dropp+ ! arms loosely d[nw>d to sides4 #f4 ,take a %ort] b deep brea?1 la/+ ?ree to five seconds4 ,besides be+ b5eficial to ! lungs1 ! respiratory muscles & ! he>t2 ?is ex]cise is also v b5eficial = ! vitality ( ! n]ves1 especially ^? ( ! bra*ial plexus 7! n]ves ( ! arms1 %\ld]s1 upp] back & upp] *e/74 ,! ,g5]al ,deep ,brea?+ ,ex]cise ,a #a4 ,arms hang+ loosely at sides or place h&s on hips1 elb[s & %\ld]s ?r[n backw>d1 )\t /ra94 #b4 ,inhale z deeply z possible1 at ! same "t ris+ on toes4 #c4 ,exhale ?r\gh ! m\?1 at ! same "t s9k+ on heels4 ,! ,g5]al ,deep ,brea?+ ,ex]cise ,b ,position4--,arms out/ret*$ horizontally to ! front & p>allel to ea* o!r4 #a4 ,inhale z deeply z possible1 at ! same "t br++ ! arms horizontally outw>d to ! sides & cont9u+ z f> back z possible1 :ile ris+ on toes4 #b4 ,exhale ?r\gh ! m\? :ile dropp+ ! arms sl[ly d[nw>d to ! sides & s9k+ on heels4 ,ex]cises ,a & ,b may also be done )\t ris+ on toes1 b ?is ex]cise greatly /r5g!ns ! feet & ankles & ! muscles ( ! legs & gives a good poise4 ,:5 practic+ ! brea?+ ex]cises ,a & ,b1 bo? legs may be b5t & /ret*$ at ! same "t1 & ?is w fur!r /r5g!n ! legs4 ,all ^! brea?+ ex]cises are especially b5eficial = s+]s & public speak]s4 ,,special ,,rem>ks ,always inhale ?r\gh ! nose4 ,! brea?+ ex]cises may1 ( c\rse1 be practic$ sep>ately ei!r indoors or outdoors4 ,if practic$ indoors1 x is important to h good v5tilation 9 ! room4 ,if slight dizz9ess %\ld result :5 practic+ ! special brea?+ ex]cises sep>ately1 beg9 mod]ately1 & z ! lungs become /rong]1 ?is feel+ w gradually dim9i%4 ,practic+ ! ?ree special deep brea?+ ex]cises five times ea*1 )\t any long pause betwe51 %\ld consume ab\t five m9utes4 ,f five to t5 m9utes is suffici5t = "o p]=mance &1 z a rule1 ?is "t limit %\ld n be exce$$4 ,!y c1 ( c\rse1 be practic$ sev]al times a day4 ,,synoptic ,,review ,,( ,,! ,,comb9$ ,,massage ,,ex]cises ,?is is add$ to assi/ ready memorization ( ! ex]cises & _! ord]1 aft] hav+ /udi$ & le>n$ !m f ! detail$ description4 ,9 ! m>g9 is /at$ ! av]age "t--9 seconds--= do+ ea* massage ex]cise five times & likewise ! "t limit--also 9 seconds--= int]val brea?+ :]e indicat$4 ,x w ?us s]ve z a guide :5 practic+ all ! ex]cises toge!r z a daily c\rse4 ,no4 #a ,,temple1 ,,head1 ,,neck ,,& ,,?roat ,sid5ote3 #cj sec4 ,massag+ 7/rok+ & press+7 ! temple1 head1 neck & ?roat2 at ! same "t b5d+ ! head =w>d & backw>d4 ,at ?is & at ! o!r int]vals :]e x is indicat$1 practice ! special deep brea?+ ex]cise ,no4 #a1 once4 ,or ,sid5ote3 #ae sec4 ,practice ! g5]al deep brea?+ ex]cise ,a once or twice1 b )\t ris+ on toes4 ,"t n to exce$ fifte5 seconds4 ,if special deep brea?+ is done :ile practic+ ! massage ex]cises !mselves1 no deep brea?+ %\ld be done betwe5 !m4 ,no4 #b ,,arms1 ,,sides ,,& ,,across ,,l[] ,,*e/ ,sid5ote3 #cj sec4 ,massag+ 7/rok+ & press+7 ea* arm1 side & directly across ! l[] *e/ alt]nately2 & at ! same "t ex]cis+ ! arms & %\ld]s4 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,no4 #c or 7#c ,a--f a ly+ position7 ,,ea* ,,leg ,,& ,,/raight ,,across ,,abdom51 ,,alt]nately 7,simil> to ,r[+7 ,sid5ote3 #cj sec4 ,massag+ 7/rok+ & press+7 ) bo? h&s1 fir/ ! "r leg1 f ankle upw>d1 & /raight across abdom5 to ! left side1 !n ! left leg & /raight across abdom5 to ! "r side2 at ! same "t b5d+ & /ret*+ ! legs & also b5d+ & rais+ ! trunk4 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,no4 #d ,,ea* ,,side ,,( ,,body ,,& ,,/raight ,,across ,,l[] ,,*e/1 ,,alt]nately ,sid5ote3 #ae sec4 ,massag+ 7/rok+ & press+7 ea* side ( body1 f side ( ?igh1 at knee upw>d & /raight across ! l[] *e/1 alt]nately1 ) ea* h&2 at ! same "t b5d+ ! trunk f side to side4 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,no4 #e ,,bo? ,,legs1 ,,across ,,l[] ,,*e/ ,,& ,,abdom5 ,,inw>d ,,& ,,upw>d ,,across ,,*e/1 ,,outw>d ,,to ,,armpits ,,& ,,d[n ,,! ,,back ,,& ,,buttocks ,sid5ote3 #cj sec4 ,massag+ 7/rok+ & press+7 ea* leg f beh9d1 simultane\sly ) ea* h&1 upw>d ov] ea* hip1 /raight across ! l[] *e/ 7f ! left side ) ! left h&7 & at ! same "t /raight across ! abdom5 7f ! "r side ) ! "r h&7 to opposite sides1 f !re inw>d & upw>d across *e/1 outw>d to armpits1 !n d[nw>d on ea* side ( l[] back & buttocks2 at ! same "t b5d+ & rais+ ! trunk4 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,no4 #f ,,bo? ,,sides ,,( ,,back ,,& ,,buttocks--,,turn+ ,sid5ote3 #aj sec4 ,massag+ 7/rok+ & press+7 ea* side ( l[] back & buttocks1 simultane\sly ) ea* h&2 at ! same "t turn+ ! trunk to ! "r & left4 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,no4 #g ,sid5ote3 #fj sec4 ,massag+ 7/rok+ & press+7 ! "r leg & /raight across abdom51 z 9 ex]cise ,no4 #c2 !n ! "r arm1 d[n ! "r side & across l[] *e/1 z 9 ex]cise ,no4 #b2 !n ! left leg & across abdom52 & ! left arm1 side & across l[] *e/2 !n f ea* opposite side simultane\sly1 inw>d & upw>d across *e/1 outw>d to armpits2 !n d[nw>d on ea* side ( ! back & buttocks2 f9ally sw++ ! arms ar\nd to ! front & vibrat+ or pu%+ ! sk9 & und]ly+ tissues sideways on ea* opposite side ( l[] *e/2 at ! same "t b5d+ & /ret*+ ! legs m or less1 & also b5d+ & rais+ ! trunk4 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,no4 #h ,,ea* ,,side ,,( ,,l[] ,,back--,,turn+ ,sid5ote3 #bj sec4 ,massag+ 7/rok+ & press+7 d[n ea* side ( l[] back alt]nately ) ea* h&2 at ! same "t turn+ ! trunk to ! "r & left4 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,no4 #i or 7#i ,a ) additional arm movem5t7 ,,ea* ,,out] ,,side ,,( ,,opposite ,,?igh1 ,,opposite ,,hip1 ,,inw>d ,,& ,,upw>d ,,across ,,*e/1 ,,outw>d ,,to ,,armpit1 ,,alt]nately ,sid5ote3 #be sec4 ,massag+ 7/rok+ & press+7 f ea* out] side ( opposite ?igh1 upw>d ov] opposite hip & inw>d & upw>d across *e/1 outw>d to armpit1 alt]nately ) ea* h&2 at ! same "t turn+ & b5d+ ! trunk slightly =w>d & also b5d+ x f side to side4 7,if ! ex]cise is done t5 times or m1 practice bo? ,no4 #i & #i ,a1 half ! numb] ( times ea*47 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,no4 #aj ,,abdom5 ,sid5ote3 #dj sec4 ,massag+ 7/rok+ & press+7 ) ! left h& f ! side ( ! "r hip1 /raight across ! l[] abdom52 !n ! same movem5t ) ! "r h&1 f ! left side2 !reaft]1 aga9 ) ! left h&1 f ! "r hip1 inw>d & upw>d und]nea? ! false ribs to ! end ( ! brea/ bone2 !n ! same movem5t1 ) ! "r h&1 f ! left side1--! o!r h& press+ on top ( ! "o :i* is massag+4 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,no4 #aa ,,beat+ ,,ov] ,,abdom5 ,,& ,,*e/ ,sid5ote3 #aj sec4 ,beat+ upw>d ov] abdom5 & *e/ & d[n2 at ! same "t b5d+ ! trunk backw>d & =w>d to upright position4 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,no4 #b--,repeat$ ,,arms ,,only ,sid5ote3 #cj sec4 ,practice "h aga9 ,massage ,ex]cise ,no4 #b1 b )\t massag+ d[n sides & across l[] *e/--five times w "h be suffici5t4 ,no ,deep ,brea?+ ,"h ,no4 #ab ,,%\ld]s ,,& ,,upp] ,,*e/ ,sid5ote3 #aj sec4 ,massag+ 7/rok+ & press+7 transv]sely ov] ! left %\ld]1 d[nw>d ov] ! upp] left *e/ ) ! "r h&2 !n across ! "r %\ld] & d[nw>d ov] ! upp] "r *e/1 9 ! same way1 ) ! left h&1 & s =?1 alt]nately4 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,no4 #ac ,,bo? ,,front ,,aspects ,,( ,,opposite ,,?ighs1 ,,hips ,,& ,,sides ,,( ,,l[] ,,body1 ,,inw>d ,,& ,,upw>d ,,across ,,*e/ ,,& ,,d[nw>d ,,on ,,back ,,& ,,buttocks ,sid5ote3 #ae sec4 ,massag+ 7/rok+ & press+7 ea* upp] leg 9 front simultane\sly1 f j above ! knees1 upw>ds ov] hips & l[] sides ( body1 ) arms cross$ 7! "r leg1 hip & l[] side ) ! left h&1 & ! left leg1 hip & l[] side ) ! "r71 cont9u+ inw>d & upw>d across *e/1 outw>d to armpits1 & d[nw>d ov] ea* side ( l[] back & buttocks2 at ! same "t b5d+ ! trunk =w>d & backw>d4 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,no4 #ad ,,upp] ,,& ,,l[] ,,*e/--,,turn+ ,sid5ote3 #ae sec4 ,massag+ 7/rok+ & press+7 f ! l[] "r side ( ! upp] body ) ! "r h&1 & f ! upp] left side ( ! upp] body ) ! left h& simultane\sly /raight across ! l[] & upp] *e/ to opposite sides & back aga92 at ! same "t turn+ ! trunk to ! "r & left4 ,no ,deep ,brea?+ at ?is ,int]val ,no4 #ad ,a ,sid5ote3 #bj sec4 ,massag+ 7/rok+ & press+7 /raight across ! upp] & l[] *e/1 z 9 ex]cise ,no4 #ad1 b in/ead ( turn+1 roll ! trunk ar\nd 9 a circle4 ,?ree times ea* way ar\nd is equival5t to five executions4 ,sid5ote3 #ae sec4 ,deep ,brea?+ ,sid5ote3 ,total #aj m9utes 7,)\t consid]+ ! pauses betwe5 ! massage ex]cises & ! deep brea?+ ex]cises47 ,practic+ ?us all ! comb9$ massage ex]cises five times ea*1 & us+ fifte5 seconds = ! deep brea?+ at ea* ( ^? int]vals1 :]e indicat$1 w require ab\t twelve m9utes1 provid$1 ( c\rse1 t ! pauses betwe5 ! massage ex]cises & ! deep brea?+ ex]cises are n too long4 ,! five-times-limit is purely arbitr>y & has be5 select$ m]ely z an illu/ration4 ,practic+ all ! massage ex]cises t5 times ea*1 & 9 ! mann] j expla9$1 w n necess>ily make ! :ole p]=mance la/ twice z long1 z :5 !y are practic$ five times ea*1 because ! "t = ! brea?+ ex]cises w rema9 ! same4 ,:5 expla9+ 9 ! detail$ description h[ special deep brea?+ c be done dur+ ! practice ( massage ex]cises ,nos4 #e1 #g & #ac1 x 0 ) ! p>ticul> int5tion t ?is %\ld be done *iefly 9 in/ances :]e "o or two ( ^! ex]cises are practic$ sep>ately & :5 ! p]=m] has only a few m9utes to sp>e4 ,h[ev]1 ev5 :5 all ! massage ex]cises are practic$ toge!r1 ,nos4 #e1 #g & #ac may also be p]=m$ 9 t way1 b 9 t case only natural brea?+ & no special deep brea?+ ex]cises %\ld be done at ! int]vals4 ,on ! :ole1 practice ( a deep brea?+ ex]cise at ! int]vals is m practical1 al?\gh ! "o me?od is ab\t z b5eficial z ! o!r4 ,b to d special deep brea?+ dur+ ! practice ( "s ( ! ex]cises !mselves1 z well z at ! int]vals 9 ! same p]=mance w\ld be out ( proportion4 ,,h[ ,,! ,,numb] ,,( ,,ex]cises ,,= ,,"o ,,p]=mance ,,c ,,be/ ,,be ,,decreas$ ,eld]ly p1 *ildr5 & o!rs ^: memory is n ( ! be/ & :o may1 !re=e1 f9d x inconv5i5t to rememb] all ! ex]cises 9 ! beg9n+ or lat] c %ort5 ! numb] ( ex]cises = "o p]=mance 9 ! foll[+ ways3 ,elev5 ,massage ,ex]cises ,nos4 #a1 #b1 #c1 #d1 #e1 #i1 #aj1 #ab1 #ac1 #ad & #ad ,a ,n9e ,massage ,ex]cises ,nos4 #a1 #b1 #c1 #d1 #e1 #aj1 #ab1 #ac & #ad ,sev5 ,massage ,ex]cises ,nos4 #a1 #b1 #c1 #d1 #e1 #ac & #ad ,six ,massage ,ex]cises ,nos4 #a1 #b1 #c1 #e1 #i & #ad ,five ,massage ,ex]cises ,nos4 #a1 #d1 #g1 #ac & #ad ,( c\rse1 ^! gr\p+s may be modifi$ 9 any o!r ord] & numb] ) b5efit1 b ! ones "h indicat$ are ! be/ & mo/ practical4 ,! ideal mann]1 h[ev]1 is to practice all ! ex]cises toge!r 9 ! ord] m5tion$4 ,,ano!r ,,sy/em ,,practic+ ,,! ,,movem5ts ,,( ,,! ,,body ,,)\t ,,! ,,massage ,! movem5ts or ex]cises ( ! arms1 legs & ! body 9 ! comb9$ massage ex]cises may also be done )\t ! massage4 ,?us1 :5 dress$1 ! arms1 legs & trunk may p]=m ! same movem5ts z :5 massag+1 b )\t ! h&s t\*+ ! clo!s4 ,done 9 ?is way1 ! h&s %\ld move at a di/ance ( ab\t two in*es f ! clo!s & be firmly cl5*$ :ile ex]cis+1 ?us contract+ & conc5trat+ on ! muscles ( ! arms & also z f> z possible conc5trat+ ! m9d on ^? o!r p>ts ( ! body put into play by an ex]cise4 ,9 ?is way ano!r conc5tration sy/em1 simil> if n bett] ?an ! ,indian ex]cises1 is obta9$4 ,( c\rse1 ?is is n ne>ly z effici5t z :5 done )\t clo!s & ) ! addition ( ! massage4 ,x might be desirable to try !m 9 t way at a "t :5 ex]cise is ne$$1 & !re is no "t1 or conv5i5ce = ! removal ( clo!s4 ,deep brea?+ c also ) great b5efit be comb9$ to "s ( ^! ex]cises 9 ! same way z expla9$ "u ! detail$ description ( ! massage ex]cises4 ,,supplem5t ,,h[ ,,! ,,ex]cises ,,may ,,be ,,utiliz$ ,,9 ,,"s ,,diseas$ ,,& ,,disord]$ ,,conditions ,,( ,,! ,,body ,! massage ex]cises & deep brea?+ ex]cises may be us$ ) b5efit 9 c]ta9 /ages ( diff]5t diseases4 ,?is %\ld1 ( c\rse1 be done only on ! recomm5dation ( a physician4 ,inasmu* z ! same disease does n attack all p to ! same degree1 x is1 ( c\rse1 impossible to /ate exactly :5 or at :i* /age ( a disease ! pati5t might beg9 to practice ! ex]cises4 ,nei!r c x be said precisely h[ long an ex]cise or p]=mance %all la/ 9 ea* case2 x w v>y f five to tw5ty m9utes4 ,?is is a matt] = ! family physician to decide2 h[ev]1 ! foll[+ h9ts may be 9 ord]4 ,if ! use ( ! ex]cises practic$ mod]ately is recomm5d$1 beg9 !m sl[ly = five or t5 m9utes daily 7or z long z advis$ by ! doctor7 ) a light pressure ( ! h&s1 & cont9ue ?us = sev]al days4 ,! ex]cises c !n be made m vigor\s by increas+ ! pressure ( ! h&s to a mod]ate or /rong] degree4 ,! "t c !n likewise be increas$ to fifte5 or tw5ty m9utes 9 proportion to ! improvem5t 9 ! condition & /r5g? ( ! p]=m]4 ,x is n meant to imply t x is necess>y to imm$iately hurry to a doctor or hospital :5 disord]s ( a mild "* occur2 = in/ance1 a slight pa9 or /iffness 9 ! muscles ( "o ( ! limbs or o!r "p ( ! body1 a heada*e1 obesity )\t complications or slight con/ipation4 ,if ?ree or m massage ex]cises are recomm5d$ = "o p]=mance1 a g5]al deep brea?+ ex]cise c likewise be practic$ betwe5 ea* ( ^?4 ,"h may be not$1 especially = ! int]e/ ( physicians1 ! p>ticul> ex]cises :i* are mo/ suitable = use 9 v>i\s diseases4 ,!re are o!r conditions ?an ! ones m5tion$ bel[1 9 :i* ! ex]cises might be us$ ) b5efit1 b ! foll[+ are ! mo/ important3 ,anaemia ,heada*e ,disord]s ( ! ,dige/ive ,sy/em ,disord]s ( ! ,liv] ,diabetes ,affections ( ! ,lungs ,disord]$ ,conditions ( ! ,he>t ,insomnia ,muscul> ,disord]s ,n]v\s ,diseases ,obesity ,curvature ( ! ,sp9e ,,anaemia ,all ! massage ex]cises may be practic$ once or twice daily4 ,9 addition1 all ! deep brea?+ ex]cises may be done sep>ately1 )\t /ra91 = five or t5 m9utes1 twice daily4 ,,heada*e ,"h special ref]5ce is made to massage ex]cise ,no4 #a1 al?\gh all ! ex]cises w prove ( indirect b5efit4 ,,disord]s ,,( ,,! ,,dige/ive ,,sy/em 7,con/ipation--,gas 9 ! ,/oma*--,/asis--,dilatation ( ! ,/oma*--,*ronic ,dyspepsia--,defici5t ,p]i/altic ,action1 etc47 ,ref]5ce is "h made especially to massage ex]cise ,no4 #aj1 & also to ,nos4 #c & #e4 ,all ! deep brea?+ ex]cises may be us$4 ,if ! pati5t is s weak t ! trunk _c be b5t mu*1 ,no4 #aj may be practic$ fir/ & ,nos4 #c & #e lat]4 ,no4 #aj c ev5 be practic$ by pati5ts conf9$ to b$4 ,= dilatation ( ! /oma*1 *ronic dyspepsia & conditions ( /asis1 ,no4 #aj is v b5eficial1 & may be us$ = t5 or fifte5 m9utes two or ?ree times a day4 ,x causes contraction ( ! /oma*1 ! pylorus is op5$ & ! cont5ts are empti$ into ! duod5um4 ,s\r & burn+ eructations1 bad brea? & ta/e 9 ! m\? w disappe>4 ,9 ^! cases x is be/ to practice ! ex]cise f f\r to five h\rs aft] a meal4 7,! massage movem5ts 9 ,no4 #aj has be5 taught by ! au?or to sev]al mo!rs f out ( t[n1 :o h appli$ !m ) success to _! babies suff]+ f gas 9 ! /oma* & indige/ion caus$ by n]v\s disord]s47 ,9 ord] to increase ! fl[ ( bile1 pancreatic juice & ! succus ent]icus & to get a mixture ( ^!1 a well-kn[n m$ical au?ority 9 ,europe massag$ 7/rok+ & press+7 ! abdom5 f ! "r side t[>d ! m$ian l9e = ab\t half an h\r aft] ! /oma* dige/ion _h ceas$4 ,! av]age am\nt ( ! juices ?us obta9$ 9 ea* ( tw5ty cases 0 f #dj to #ej c4c4 ,?is movem5t is includ$ 9 massage ex]cise ,no4 #aj & also some:at 9 ex]cises ,nos4 #c & #e4 ,9 a case ( a dropp$ /oma* or colon1 a special movem5t ( /rok+ & press+ 7especially ) ! f+]s7 may be us$ across ! abdom5 9 an upw>d direction1 f ea* opposite side ( ! l[] abdom51 ?us cross+ ! abdom5 ) ea* h&1 alt]nately4 ,a good movem5t = break+ up adhesions 9 ! region ( ! app5dix is /rok+ ) ! f+]s ( ! "r h& 7press+ on top ) ! left7 upw>d ov] ! app5dix1 ! asc5d+ colon & !n cont9u+ ov] ! transv]se colon4 ,= adhesions 9 ! left side ( ! abdom5 a simil> movem5t ) ! f+]s ( ! left h& is recomm5d$4 ,massage ex]cises ,nos4 #aj & #c are also "h b5eficial4 ,9 ord] to relieve ! b[els ( _! di/5sion1 "o doctor 9 ,new ,york advocat$ massag+ ! abdom5 ?irty h\rs aft] op]ations = app5dicitis & h]nia4 ,,disord]s ,,( ,,! ,,liv] ,ref]5ce is "h made to massage ex]cises ,nos4 #b1 #c1 #d1 #f1 #h1 #ad & #ad ,a1 z well z to all ! deep brea?+ ex]cises4 ,!y w /imulate ! secretion ( ! bile f ! blood & cause readi] trans=mation ( excess sug> into glycog54 ,! massage ex]cises are also b5eficial = hepatic engorgem5t4 ,,diabetes ,all ! massage & deep brea?+ ex]cises are recomm5d$ = ! reason t !y cause an increas$ oxyg5ation 9 all p>ts ( ! body & w !re=e help to prev5t abnormal deposits ( sug>4 ,,affections ,,( ,,! ,,lungs 7,pneumonia--,tub]culosis--,a/hma7 ,massage ex]cises ,nos4 #b & #ad are "h especially ref]r$ to z well z all ! deep brea?+ ex]cises4 ,convalesc5ce f pneumonia has be5 %ort5$ & eas$ by massag+ ! pa9ful muscles :i* are at times concomitants ( lung affections4 ,! massag+ ov] ! *e/ w cause fre] brea?+ & expectoration4 ,9 ! fir/ /age ( tub]culosis all ! massage ex]cises done ) a light or mod]ate pressure & all ! deep brea?+ ex]cises1 practic$ once or twice daily are b5eficial4 ,9 a/hma all ! ex]cises are likewise recomm5d$4 ,,disord]$ ,,conditions ,,( ,,! ,,he>t ,9 sev]e cases1 massage ex]cises ,nos4 #b & #ad may be us$1 ) a light pressure = five m9utes1 two or ?ree times a day4 ,! special deep brea?+ ex]cise ,no4 #b & ! g5]al deep brea?+ ex]cises may also be practic$ sl[ly & )\t /ra94 ,= mild] cases ref]5ce is made to massage ex]cises ,nos4 #b1 #d1 #e1 #i1 #ac & #ad4 ,,insomnia ,all ! massage ex]cises practic$ = t5 or fifte5 m9utes )\t ex]tion half an h\r be=e go+ to b$ are recomm5d$4 ,,muscul> ,,disord]s 7,/iffness & ,pa9--,atrophy & ,di/rophy--,lumbago7 ,= /iffness 9 ! neck1 use massage ex]cise ,no4 #a4 ,= /iffness 9 ! %\ld]s1 massage ex]cise ,no4 #ab is b5eficial4 ,= muscul> di/urbance 9 an arm1 massage ex]cise ,no4 #b is recomm5d$4 ,= pa9 9 ! muscles ( ! l[] back1 massage ex]cises ,nos4 #f & #h are v b5eficial4 ,= muscul> di/urbance 9 ! l[] limbs1 massage ex]cises ,nos4 #c & #c ,a may be us$4 ,= /iffness 9 ! muscles ( ! upp] *e/1 massage ex]cises ,nos4 #ab & #ad are indicat$4 ,,n]v\s ,,diseases 7,neuritis--,neuralgia--,sciatica--,g5]a l ,n]v\sness or ,neura/h5ia7 ,9 any k9d ( n]v\s disease ( a mild "*1 all ! massage ex]cises & ! deep brea?+ ex]cises might be practic$ two or ?ree times a day4 ,= neuritis or neuralgia 9 ! arms1 massage ex]cise ,no4 #b c be practic$1 aft] ! acute /age has pass$4 ,= facial neuralgia1 massage ex]cise ,no4 #a is recomm5d$1 ) /rok+ f ea* *eek in/ead ( f ! temple4 ,9 sciatica1 massage ex]cise ,no4 #c is b5eficial2 if ! attack is sev]e ex]cise ,no4 #c ,a may be us$4 ,9 cases ( g5]al n]v\sness or debility result+ f ov]work1 /ra9 or o!r cause1 all ! massage ex]cises c be us$ f t5 to tw5ty m9utes two or ?ree times a day1 accord+ to ! condition ( ! pati5t4 ,9 cases ( p>tial p>alysis ( an arm or leg1 ex]cises ,nos4 #b1 #c or #c ,a may be us$ respectively4 ,,obesity ,all ! massage & deep brea?+ ex]cises are recomm5d$4 ,if mo/ pron\nc$1 ab\t ! wai/1 ref]5ce is especially made to massage ex]cises ,nos4 #c1 #c ,a1 #e1 #g1 #aj1 #aa & #ad ,a4 ,9 ! case t ! he>t & o!r organs are n especially affect$1 ! p]=m] may practice ^! massage ex]cises ) a /rong pressure = tw5ty m9utes or m1 or until practically tir$ out4 ,,curvature ,,( ,,! ,,sp9e ,al?\gh all ! massage ex]cises may "h be us$ ) b5efit1 ,nos4 #f1 #h1 #ac1 #e & #a are especially ref]r$ to4 ,9 hospitals :]e *ildr5 7mo/ly girls f t5 to sixte5 ye>s ( age7 att5d gymna/ic classes = correction ( ! sp9e no massage treatm5t is giv5 !m z a rule4 ,?is is probably because !re is no "t = bo? ex]cises & massage treatm5t4 ,! latt]1 h[ev]1 w\ld greatly help to n\ri% & /r5g!n ! weak muscles :i* are associat$ ) curvatures ( ! sp9e4 ,9 massage ex]cises ,nos4 #f & #h1 & to a less] degree 9 ,nos4 #ac & #e1 massage ( ea* side ( ! back 7except ! upp]mo/ p>ts7 is obta9$ at ! same "t4 ,no4 #a is includ$ 9 ! ones especially recomm5d$1 because ! movem5ts ( ! arms 9 ?is ex]cise /r5g!ns ! upp] "p ( ! back4 99 99 99 99 99 ,9 all diseas$ or disord]$ conditions1 prop] brea?+ at all times %\ld be rememb]$4