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

THE BEST TIME FOR THE EXERCISES

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

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

Get the habit of proper breathing from early morning.

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

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

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

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

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

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