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. 7

With the exception of the vibratory-pushing-movements of the tissues over the region of the heart and liver and a new arm movement, this exercise is a combination of some of the most important movements of other exercises in this volume, which are here executed in a different order. This is done, first, to get one of the most important and concentrated exercises in the middle of the course, and secondly, so that it can be used when there is time for only one or two exercises, thus serving the benefit of as many of the most important movements as possible, in the shortest time.

Detailed Description

Position.—Standing erect.

Exercise No. 7.

Fig. 7 A. Fig. 7 B. Fig. 7 C. Fig. 7 D.

Fig. 7 E. Fig. 7 F. Fig. 7 G. Fig. 7 H.

Fig. 7 I. Fig. 7 J.

Fig. 7 K. Fig. 7 L.

Massage upward over the right leg and side of hip and from there across the abdomen to the left side, as in exercise No. 3 (Fig. 7 A and B) or (Fig. 3 A to F).

Release the hands there and massage the right arm and side and across the lower chest with the left hand as in exercise No. 2. (This movement has not been illustrated as it is similar to the massaging of the left arm, side and from there across the lower chest.)

Release the left hand and massage the left leg and across the abdomen as in exercise No. 3. (The massaging of the left leg and across the abdomen has likewise not been illustrated as it is similar to the massaging of the right leg and across the abdomen.)

Release the hands and massage the left arm, left side and over the lower chest as in exercise No. 2 (Fig. 7 C and D) or (Fig. 2 A to F).

Now, bend the upper body, this time only slightly forward and cross the left forearm over the right, thus placing the hands on the opposite lower sides of the trunk and massage from there inward and upward over the breast and upper chest as in exercise No. 5 (Fig. 7 E and F) or (Fig. 5 G to J).

From there let the hands be brought around and stroke down each side of the back and buttocks with the backs of the hands, as in exercise No. 5 (Fig. 7 G and H) or (Fig. 5 K and L).

Now, swing the out-stretched arms around to the front (Fig. 7 I), bend the elbows (Fig. 7 J) and place the palms of the hands, with fingers out-stretched and close together, on each opposite side of the lower chest (Fig. 7 K) and while keeping the hands stationary on the skin, quickly move or push this and the underlying tissues and muscles sideways four times (Fig. 7 L).

This exercise done five times will take about one minute.

Notice—The exercise should, like all the others, be executed so that there is no pause between the various movements.

Combined with Deep Breathing

If the exercise is done slowly, deep breathing may be added in the following way:

Inhale deeply and forcibly through the nose so that the lungs are filled with air, while the hands are moving upward over the right leg and side of hip and the body is being raised.

Exhale this air quickly and forcibly through the mouth, while continuing massage over the abdomen to the left side, with the body bent slightly forward.

Breathe through the nose in the same way, while the left hand strokes the right arm and continues underneath the shoulder.

Exhale this air with force through the mouth, while the hand continues down the right side and from there across the lower chest.

Inhale and exhale when massaging up over the left leg and hip and across the abdomen in the same way as when the right leg and side were massaged.

Inhale and exhale again the same way, while the right arm is massaging the left arm, side and across the lower chest as when the right arm was massaged.

Breathe again with force through the nose, while massaging inward and upward over the chest.

Retain this air in the lungs, while the backs of the hands are stroking downward on each side of the back and buttocks and while the arms are swinging around to the front.

Exhale this air through the mouth, while the hands are vibrating or pushing the skin over the underlying tissues on each opposite side of the lower chest, or on or underneath the breasts. Continue this movement with the hands and do not release them until the lungs are completely emptied of air.

Analysis and Effects of the Combined Massage Exercise No. 7

This exercise is combined in such a way that there is obtained the movements of the arms, the bending and stretching of the legs and the bending and raising of the body together with the massage of the arms, sides, legs, hips, abdomen, chest and back.

The movements of the legs, the upper body, the arms and hands in applying the massage movements, exercise the muscles and nerves of the whole body, except those of the head and neck. They influence all the internal organs of the body.

The massage likewise influences the muscles, nerves, glands, vessels and organs of the whole body except those of the head, neck, the middle of the uppermost part of the back and the feet.

The deep breathing profoundly influences the lungs, the blood, the nervous system, the digestive system, the heart, the liver and the respiratory muscles.