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 COMBINED MASSAGE EXERCISE No. 2

Massaging each arm and side alternately from the wrist along the upper aspect of the arm up over shoulder to the base of the neck, then from the wrist again along the under side of the arm over armpit and part of shoulder blade down the same side of body and across the lower chest to the opposite side; at the same time exercising the arms and shoulders.

Detailed Description

Position.—Standing or sitting erect in a bed or chair.

Exercise No. 2.

Fig. 2 A. Fig. 2 B.

Fig. 2 C. Fig. 2 D.

Fig. 2 E. Fig. 2 F.

Stretch the left arm to the front, holding it at such an angle that the tip of the fingers are at the same height or slightly higher than the top of the head, the fingers held straight and together, with the thumbs close. Place the right hand, with the fingers and thumb close, over the upper side of the left arm at or on the wrist in such a way that the hand and fingers are bent transversely over the arm, and so that the palm of the hand and fingers are pressing equally on top and both sides of same (Fig. 2 A).

Stroke thus from there along the upper side of the outstretched arm, continuing over shoulder to the base of the neck (Fig. 2 B). Then let the hand slip loosely backward the same way over the arm to the wrist. Now clutch the out-stretched arm underneath at the wrist in such a way that the thumb is on the inner side and the four fingers on the outer side of the arm (Fig. 2 C). Stroke thus the out-stretched arm underneath from the wrist up to the armpit, at the same time raising it slowly to a nearly perpendicular position. Then continue downward underneath the shoulder with the four fingers around as far as possible on the shoulder blade, and the thumb in the armpit (Fig. 2 D). Continue downward the same side of body, the fingers being kept as far over toward the back as possible and the hand held transversely to the side of the body and bent in such a way that it presses equally with the palm and the fingers. When the hand has thus passed just below a line horizontal to the nipple of the left breast (Fig. 2 E) let it move across the chest underneath the nipples to the other side, in that way, thus not altering the position of the hand itself (Fig. 2 F).

During this massage of the left side and across the lower chest, the left arm should still be held in its out-stretched position over the head.

Upon completing the movement on the right side and changing to the left, release the right hand from the chest and put out the right arm, holding it in the same position as was the left, in the beginning. At the same time let the left arm be brought down with its hand on the upper side of the right wrist and begin to stroke the right arm and side in the same manner as the left. In thus changing from one arm and side to the other, practically no stop should be made.

Doing this exercise five times will take about half a minute. If counting every time when commencing to stroke each arm, it will be ten counts.

Note I. When the upper side of one of the arms has been massaged to the base of the neck, it is not absolutely necessary to let the hand go back over the arm, as described, in order to massage it underneath. The hand can simply be taken away from the neck and the outstretched arm grasped underneath the wrist without touching its upper side. However, it is best performed in the way first described, but let the hands return, barely touching the arm.

Analysis and Effects of the Combined Massage Exercise No. 2

This exercise is combined in such a way that there is obtained the movements of the arms together with their massage and that of the shoulders, the sides of the upper body, the outer sides of the upper back, and the lower chest.

The arms and shoulders are here exercised to a greater extent than in exercise No. 1. Thus, for instance, if the left arm is being stroked upward with the right hand, the muscles of the right hand are not only exercised, but likewise those of the left arm and shoulder, the latter are especially put into play because the left arm is resisting the pressure of the right hand upon it. The left arm furthermore is massaged at the same time. The reverse is of course the case when the right arm is massaged.

The movements of the arms and hands, in applying the massage movements, exercise the muscles and nerves of the hands, the arms, the shoulders, the upper back, the sides, and the lower chest.

The massage influences the muscles, nerves, blood and lymph vessels of the arms, the shoulders, the sides and the lower chest. It also stimulates the action of the liver and strengthens that of the heart.

This exercise is especially beneficial for stiffness in arms and shoulders caused by playing baseball, golf, hockey or from other over-exertion. It will reduce fat shoulders and arms and build up thin ones.