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. 3

Massaging each leg alternately with both hands simultaneously from ankle upward over leg and hip, continuing from there with one hand above the other and parallel to each other, directly across the abdomen, one hand moving underneath the ribs, over the transverse colon and the stomach and the other hand over the lower abdomen and pelvis; at the same time lifting and stretching the legs and bending the trunk forward and backward.

Detailed Description

Position.—Standing erect with feet parallel and about four inches apart.

Exercise No. 3.

Fig. 3 A. Fig. 3 B.

Fig. 3 C. Fig. 3 D.

Fig. 3 E. Fig. 3 F.

Bend the trunk forward, at the same time raising the right leg about four inches from the floor, so that it is slightly bent at the knee and hip and pointed somewhat forward. The weight will then rest on the left leg, the knee of which should be held as rigidly as possible. With the trunk bent forward, clutch the right leg with both hands just above the ankle in such a way, that the thumbs are in front on either side of the tibia (shin-bone). The fingers of each hand, which are kept close together are slanted downward and around the back of the leg from each side, so that the third and fourth fingers of each hand meet and touch at the middle line of the calf muscles. The palms of the hands are thus on each side of the leg, the right hand being on the right or outer side and the left on the inner or left side (Fig. 3 A).

Stroke thus with both hands simultaneously from the ankle upward over the lower right leg pressing the muscles with the thumbs and especially with the inner side of the tips of the fingers on the middle of the calf muscles.

While continuing over the knee and in order to conform the hands to the shape of the thigh, turn the thumbs more transversely over the upper side of the thigh and do the same with the fingers underneath, so that as far as possible the muscles of the thigh are influenced all around (Fig. 3 B).

The hands thus reach the groin (Fig. 3 C).

Here the right hand, the fingers pointed downward and thumb close, continues upward over the side of the hip, until the back part of the right palm is just above the crest of the ilium, or hip bone. Here it is turned around so that the fingers are pointing straight toward the left, or toward the middle line of the body. Simultaneously the left hand, at the inner side of the groin, is also turned, but in such a way that the fingers are pointed toward the right and with the back part of the palm it presses and strokes a short distance over the appendix and the lower right side of the abdomen. This is done at the same time as the right hand is stroking upward over the hip and turned around as described (Fig. 3 D). When both hands are thus turned, the left will be underneath the right, the fingers of each hand pointed in an opposite direction and the hands parallel to each other. The right foot is placed on the floor, at the time that the hands reach the groin or hip, and at the same time, the upper body is returned to an upright position, the shoulders thrown slightly backward without strain. The abdominal muscles should be neither distended nor contracted, but kept in a natural position (Fig. 3 E).

Without bending the body to sides, continue thus with both hands simultaneously across the abdomen, the right hand with fingers first, moves underneath the ribs, and pressure is exerted with the fingers and palm over the abdominal viscera (the point of the liver, the transverse colon, the region of the solar plexus, the duodenum, the pylorus, and the stomach) and finishes over on the left side, with the fingers moving between the crest of the ilium, or hip bone, and the lowest border of the ribs. The left hand with the back of the palm preceding, at the same time strokes across the lower abdomen just underneath the umbilicus or navel, and over to the left side, where it is released simultaneously with the right hand (Fig. 3 F).

Now stroke over the left leg, hip and abdomen in a similar way, but of course with this difference; that here the left hand strokes upward over the outer side of the leg, over the left hip and across the stomach from the left, above the right hand. The latter moves from the inner side of the leg, across the lower abdomen below the left hand. In other words, the left hand massages over the left leg and side and from the latter across the abdomen in the same way as the right hand does on the right side, and likewise the right hand massages over the left leg and side and from the latter across the abdomen, in the same way as does the left hand on the right side.

This exercise done five times will take about half a minute. If counting each time when commencing to stroke each leg it will be ten counts.

Note I. The raising of the trunk should be the force, which here pulls the arms and hands over the leg.

Note II. In bending to massage upward on each leg, the latter can also be bent and raised as high as possible. In that case the leg is pushed downward through the hands, while these are pressing on it, the muscles of the thigh or hip thus being exercised and influenced more than if the leg is raised or bent only a short distance. On the contrary, if the leg is placed only slightly forward with but little flexion of the knee, as explained in the detailed description, the upper body has to be bent further downward in order that the hands reach the lower leg at the ankle. In this way, the muscles of the abdomen and back are exercised and influenced to a greater extent.

If the exercise is done only five times it should be executed as explained in the Detailed Description; if done ten times or more, both ways may be used about an equal number of times each.

Exercise No. 3 A

Position.—Lying supine on the floor or bed.

Exercise No. 3A.

Fig. 3A—A.

Fig. 3A—B.

Fig. 3A—C.

Fig. 3A—D.

Fig. 3A—E.

Here the movements are the same as in No. 3, except that they are done from the position of lying flat on the back on a bed or mattress. Those of the leg and trunk may be altered in a similar way to those of No. 3. Thus the upper body can remain resting with the back on the bed, while each leg is bent up and firmly held with the hands at the ankle. The leg then pushes itself through them (Fig. 3 A—A and B).

Or, the upper body can be raised and each leg kept nearly straight or bent more or less, is then stroked while the trunk is being bent backward and downward again on the bed (similar to a rowing exercise) (Fig. 3 A—C and D).

The leg and trunk should be back and resting flat on the bed while the hands are stroking over the hips and abdomen, so that the latter is neither distended nor contracted, but kept in a natural and relaxed position (Fig. 3 A—E).

Analysis and Effects of the Combined Massage Exercise No. 3 (3 A)

This exercise is combined so that there is obtained practically the same movements as in rowing, together with massage of the legs and the abdomen. This is the case whether the movements are done from a standing position or while lying or sitting.

The movements of the legs, the trunk and the arms and hands, in applying the massage movements, exercise the muscles and nerves of the hands, the arms, the shoulders, the back and the sides of the body, the chest, the abdomen and the legs. They also exercise the liver and other digestive organs and have a beneficial influence on the heart. They stretch the nerves in the spine in a natural way.

The massage influences the muscles, nerves and vessels of the legs and the abdomen, also the lower point of the liver, the pancreas, the stomach, the intestines, the different abdominal nerve-plexuses, the appendix and the organs of the pelvis. The heart is influenced indirectly through the circulation of the blood.

This exercise is beneficial for pain and weakness in the legs, caused by diseased conditions of the nerves, as in sciatica, partial paralysis, etc. (See Supplement, [page 92].) It is especially beneficial for disorders in the digestive system, as in chronic or habitual constipation, gas in the stomach, etc. (See Supplement, [page 88]). It is beneficial to the generative organs in women. It is especial beneficial for professional dancers and runners and people whose profession causes great strain on the legs.

It should be remembered that in this and all the other exercises where the abdominal organs are massaged, it is important not to let the hands go over the ribs and the upper abdominal cavity at the same time. The digestive organs cannot be properly reached and influenced in this way. Especially is this the case if the hand strokes in a perpendicular position, that is, with fingers pointing downward and not transversely. Even if the hands were stroking over the abdomen, underneath the ribs in a perpendicular position, this would not be sufficient for the reason that as much pressure can not be exerted in this way as with the hands in a transverse position. It would also cover too many organs at one time to make a sufficient impression upon them.