Massage & Exercises Combined / A permanent physical culture course for men, women and children; health-giving, vitalizing, prophylactic, beautifying; a new system of the characteristic essentials of gymnastic and Indian Yogis concentration exercises combined with scientific massage movements; with 86 illustrations and deep breathing exercises

by Albrecht Jensen

SYNOPTIC REVIEW OF THE COMBINED MASSAGE EXERCISES

This is added to assist ready memorization of the exercises and their order, after having studied and learned them from the detailed description.

In the margin is stated the average time—in seconds—for doing each massage exercise five times and likewise the time limit—also in seconds—for interval breathing where indicated.

It will thus serve as a guide when practicing all the exercises together as a daily course.

No. 1 TEMPLE, HEAD, NECK AND THROAT
Massaging (stroking and pressing) the temple,head, neck and throat; at the same time bending thehead forward and backward.	30 sec.
At this and at the other intervals where it is indicated,practice the special deep breathing exerciseNo. 1, once. Or
Practice the general deep breathing exercise Aonce or twice, but without rising on toes. Time notto exceed fifteen seconds.	15 sec.
If special deep breathing is done while practicingthe massage exercises themselves, no deep breathingshould be done between them.
No. 2 ARMS, SIDES AND ACROSS LOWER CHEST
Massaging (stroking and pressing) each arm, sideand directly across the lower chest alternately; and atthe same time exercising the arms and shoulders.	30 sec.
Deep Breathing	15 sec.
No. 3 or (3 A—from a lying position) EACH LEG AND STRAIGHT ACROSS ABDOMEN, ALTERNATELY (Similar to Rowing)
Massaging (stroking and pressing) with bothhands, first the right leg, from ankle upward, andstraight across abdomen to the left side, then theleft leg and straight across abdomen to the right side;at the same time bending and stretching the legs andalso bending and raising the trunk.	30 sec.
Deep Breathing	15 sec.
No. 4 EACH SIDE OF BODY AND STRAIGHT ACROSS LOWER CHEST, ALTERNATELY
Massaging (stroking and pressing) each side ofbody, from side of thigh, at knee upward and straightacross the lower chest, alternately, with each hand;at the same time bending the trunk from side to side.	15 sec.
Deep Breathing	15 sec.
No. 5 BOTH LEGS, ACROSS LOWER CHEST AND ABDOMENINWARD AND UPWARD ACROSS CHEST,OUTWARD TO ARMPITS AND DOWNTHE BACK AND BUTTOCKS
Massaging (stroking and pressing) each leg frombehind, simultaneously with each hand, upward overeach hip, straight across the lower chest (from the leftside with the left hand) and at the same time straightacross the abdomen (from the right side with the righthand) to opposite sides, from there inward and upwardacross chest, outward to armpits, then downwardon each side of lower back and buttocks; at thesame time bending and raising the trunk.	30 sec.
Deep Breathing	15 sec.
No. 6 BOTH SIDES OF BACK AND BUTTOCKS—TURNING
Massaging (stroking and pressing) each side oflower back and buttocks, simultaneously with eachhand; at the same time turning the trunk to theright and left.	10 sec.
Deep Breathing	15 sec.
No. 7
Massaging (stroking and pressing) the right legand straight across abdomen, as in exercise No. 3;then the right arm, down the right side and acrosslower chest, as in exercise No. 2; then the left leg andacross abdomen; and the left arm, side and acrosslower chest; then from each opposite side simultaneously,inward and upward across chest, outward toarmpits; then downward on each side of the backand buttocks; finally swinging the arms around to thefront and vibrating or pushing the skin and underlyingtissues sideways on each opposite side of lowerchest; at the same time bending and stretching thelegs more or less, and also bending and raising thetrunk.	60 sec.
Deep Breathing	15 sec.
No. 8 EACH SIDE OF LOWER BACK—TURNING
Massaging (stroking and pressing) down eachside of lower back alternately with each hand; at thesame time turning the trunk to the right and left.	20 sec.
Deep Breathing	15 sec.
No. 9 or (9 A with additional arm movement) EACH OUTER SIDE OF OPPOSITE THIGH, OPPOSITE HIP,INWARD AND UPWARD ACROSS CHEST, OUTWARDTO ARMPIT, ALTERNATELY
Massaging (stroking and pressing) from eachouter side of opposite thigh, upward over oppositehip and inward and upward across chest, outward toarmpit, alternately with each hand; at the same timeturning and bending the trunk slightly forward andalso bending it from side to side. (If the exercise isdone ten times or more, practice both No. 9 and 9 A,half the number of times each.)	25 sec.
Deep Breathing	15 sec.
No. 10 ABDOMEN
Massaging (stroking and pressing) with the lefthand from the side of the right hip, straight across thelower abdomen; then the same movement with theright hand, from the left side; thereafter, again withthe left hand, from the right hip, inward and upwardunderneath the false ribs to the end of the breastbone; then the same movement, with the right hand,from the left side,—the other hand pressing on top ofthe one which is massaging.	40 sec.
Deep Breathing	15 sec.
No. 11 BEATING OVER ABDOMEN AND CHEST
Beating upward over abdomen and chest anddown; at the same time bending the trunk backwardand forward to upright position.	10 sec.
Deep Breathing	15 sec.
No. 2—Repeated ARMS ONLY
Practice here again Massage Exercise No. 2, butwithout massaging down sides and across lower chest—fivetimes will here be sufficient.	30 sec.
No Deep Breathing Here
No. 12 SHOULDERS AND UPPER CHEST
Massaging (stroking and pressing) transverselyover the left shoulder, downward over the upper leftchest with the right hand; then across the right shoulderand downward over the upper right chest, in thesame way, with the left hand, and so forth, alternately.	10 sec.
Deep Breathing	15 sec.
No. 13 BOTH FRONT ASPECTS OF OPPOSITE THIGHS, HIPS ANDSIDES OF LOWER BODY, INWARD AND UPWARDACROSS CHEST AND DOWNWARD ONBACK AND BUTTOCKS
Massaging (stroking and pressing) each upperleg in front simultaneously, from just above theknees, upwards over hips and lower sides of body,with arms crossed (the right leg, hip and lower sidewith the left hand, and the left leg, hip and lower sidewith the right), continuing inward and upwardacross chest, outward to armpits, and downward overeach side of lower back and buttocks; at the same timebending the trunk forward and backward.	15 sec.
Deep Breathing	15 sec.
No. 14 UPPER AND LOWER CHEST—TURNING
Massaging (stroking and pressing) from thelower right side of the upper body with the righthand, and from the upper left side of the upper bodywith the left hand simultaneously straight across thelower and upper chest to opposite sides and backagain; at the same time turning the trunk to the rightand left.	15 sec.
No Deep Breathing at this Interval
No. 14 A
Massaging (stroking and pressing) straight acrossthe upper and lower chest, as in exercise No. 14, butinstead of turning, roll the trunk around in a circle.	20 sec.
Three times each way around is equivalent to fiveexecutions.
Deep Breathing	15 sec.
Total	10 minutes
(Without considering the pauses between the massageexercises and the deep breathing exercises.)

Practicing thus all the combined massage exercises five times each, and using fifteen seconds for the deep breathing at each of those intervals, where indicated, will require about twelve minutes, provided, of course, that the pauses between the massage exercises and the deep breathing exercises are not too long.

The five-times-limit is purely arbitrary and has been selected merely as an illustration.

Practicing all the massage exercises ten times each, and in the manner just explained, will not necessarily make the whole performance last twice as long, as when they are practiced five times each, because the time for the breathing exercises will remain the same.

When explaining in the detailed description how special deep breathing can be done during the practice of massage exercises Nos. 5, 7 and 13, it was with the particular intention that this should be done chiefly in instances where one or two of these exercises are practiced separately and when the performer has only a few minutes to spare. However, even when all the massage exercises are practiced together, Nos. 5, 7 and 13 may also be performed in that way, but in that case only natural breathing and no special deep breathing exercises should be done at the intervals.

On the whole, practice of a deep breathing exercise at the intervals is more practical, although the one method is about as beneficial as the other. But to do special deep breathing during the practice of some of the exercises themselves, as well as at the intervals in the same performance would be out of proportion.