Chapter II: Part 2

While the hands continue upward over the sides of hips, turn them around so that the fingers point inward (Fig. 5 D). Continue thus with the right hand on the right side until it is just above the crest of the ilium, or hip bone. The left hand, at the same time moves a little higher upward on the left side until its thumb is nearly horizontal with the nipple of the left breast. The trunk is now in an upright position, the shoulders thrown well back (Fig. 5 E).

With the fingers of both hands thus pointing toward the middle of the body, continue stroking with both hands simultaneously from each side across the front of the body, to the opposite sides, the left hand above the right, passing each other at the middle line. Bend the trunk slightly forward at the same time (Fig. 5 F). In other words, the right hand strokes from the right side underneath the ribs directly over to the left side, above the crest of the left ilium, or hip bone, and around as far as possible on that side. The left hand strokes at the same time from the left side across the lower chest, underneath the nipples over to and around as far as possible on the right side. The left forearm is thus crossed over the right (Fig. 5 G).

Then continue stroking with both hands simultaneously from each side inward and upward over each breast and upper chest. The right hand thus moving from the left side strokes inward and upward over the left breast and across the upper chest to the right side and ceases underneath the right armpit. The left hand moving from the right side, strokes inward and upward over the right breast and across the upper chest to the left side and ceases under the left armpit. At the same time, the trunk which has been bent slightly forward, while the hands were stroking across the lower chest and abdomen, is raised and bent slightly backward. In thus stroking inward and upward over the chest, the hands and fingers are held in the same way as when they were on the sides of the body. When moving over the breasts the left forearm is of course crossed over the right (Fig. 5 H), but when reaching the middle of the chest the hands cross, the left hand being directly above the right (Fig. 5 I), and from there they continue stroking transversely over the chest to their respective sides under the armpit (Fig. 5 J).

The hands are now released and brought as far up on the back as possible. The backs of the clenched hands are placed on each side of the back, in such a way, that the knuckles at the base of the finger of each hand are close to and opposite each other on each side of the spinal column (Fig. 5 K). Stroke thus from there with the backs of both hands simultaneously downward on each side of the lower back and buttocks, the knuckles following the spine on each side of same (Fig. 5 L).

_This exercise done five times will take about half a minute._

NOTE I. If unable to place the hands behind the ankles without bending the knees, the latter may be bent slightly or the leg stroked at a distance from the ankle possible to reach without bending the knees.

NOTE II. When the hands are stroking and pressing over the legs, let the raising movement of the trunk pull the out-stretched arms up as far as the motion permits.

_Combined with Deep Breathing_

If done very slowly, deep breathing may be practiced with this exercise in the following way: Inhale the air through the nose, while stroking upward over the legs and hips and raising the upper body.

Exhale this air through the mouth while stroking and pressing across the body from sides, and while the upper body is being bent slightly forward.

Inhale again through the nose, while stroking inward and upward over the chest, and while the upper body is being again bent upward and slightly backward.

Retain this air in the lungs while the hands are moving down the spine, back and buttocks.

Exhale this air through the mouth, while the body is being bent downward, in order to repeat the exercise.

If special or general deep breathing exercises are practiced between each massage exercise, natural breathing during this exercise will be sufficient. In the event that the reader has little available time and may wish to practice some deep breathing and exercises for a few minutes, this combination will be found admirable.

_Analysis and Effects of the Combined Massage Exercise No. 5_

This exercise is so combined that there is obtained the movements of the arms and the bending of the trunk forward and backward together with massage of the back and sides of the legs, the hips, the sides of the upper body, the chest and breasts, the abdomen and lower back, and the buttocks.

The movements of the trunk, arms and hands, in applying the massage movements, exercise the muscles and nerves of the arms, the shoulders and the entire upper body, including the abdomen. The organs of the latter are influenced in the same way. The muscles of the legs are here not exercised to the same extent as in exercise No. 3, but if the legs are kept straight in bending the trunk forward the great sciatic and other nerves of the leg are stretched in a natural way. The spinal cord is also stretched.

The massage influences the legs, but not to such an extent as in exercise No. 3, first, because each is here only massaged with one hand and secondly, because the muscles are kept more rigid by the bending of the body, for the reason that the weight of the body is upon them. It influences the muscles, nerves and vessels of the abdomen, the hips, the sides, the chest and breasts, the lower and upper back and especially the spine and the buttocks. It also influences the heart, the liver both from in front and behind, and the kidneys. It influences the digestive organs directly from in front and indirectly through the nerves in the back.

To call attention to the difference between scientific massage movements and rubbing, it may be pointed out that there are five principal massage movements combined with the movements of the body in this exercise, namely:

1. The stroking and pressing upward over the back of the legs.

2. The manner in which the right hand strokes and presses directly across the abdomen from the right.

3. The stroking and pressing with the left hand from the left side over the region of the heart to the opposite side.

4. The stroking and pressing with the hands from each opposite side of the lower chest, over the region of the heart and liver inward and upward across the chest.

5. The manner in which the backs of the clutched hands are stroking and pressing downward on each side of the lower back and the spine.

If the hands would stroke over the front of the lower legs and continue straight up over the abdomen and then downward on the backs of the legs instead of upwards; neither the nerves, muscles and vessels of the legs nor the internal organs would be influenced in the proper way. Such rubbing would be of little value.

THE COMBINED MASSAGE EXERCISE No. 6

Massaging with both hands simultaneously downward on each side of back and buttocks; at the same time turning the trunk to the right and left.

_Detailed Description_

_Position._—Standing erect with chest thrown forward and
shoulders back, but without strain, heels about five inches
apart and with the feet either pointed slightly outward to each
side or parallel to each other, arms hanging loosely at side.

Fig. 6 A. Fig. 6 B.

Fig. 6 C. Fig. 6 D.]

Without altering the position of legs and feet, turn the trunk around to the right so that if possible the chest and shoulders are facing squarely to that side. The trunk will thus have made a quarter of a turn to the right. While the body is in that position, clench the hands and move them quickly around and as far up as possible on each side of the back, the back of the hands turned toward the body, the knuckles of each hand opposite each other on each side of the spinal column (Fig. 6 A).

Stroke thus with the backs of both hands simultaneously downward over each side of the lower back and buttocks, where the hands are released (Fig. 6 B).

Now, without altering the position of the legs or feet, turn the trunk over to the left side, as far as possible, so that the chest and shoulders are facing squarely to the left. Thus this time a half turn is made. While in this position, stroke downward on the back in the same way as when the body was turned toward the other side (Fig. 6 C and D).

Alternate by turning to the right, that is, half a turn from the last posture, etc.

_This exercise done five times will take about ten seconds. If
counting every time the trunk is turned to the side, it will be
ten counts._

_Analysis and Effects of the Combined Massage Exercise No. 6_

This exercise is combined in such a way that there is obtained the movements of the arms and the turning of the upper body to each side, together with massage of the lower back and buttocks.

The movements of the body and the arms and hands in applying the massage movements exercise the muscles and nerves of the arms, the shoulders, the upper chest, the upper and lower back, the hips and the sides of the body. They also influence the kidneys.

The massage influences the muscles, nerves and vessels of the lower back and buttocks, and also the kidneys, bladder and liver and, through the back, the nerves leading to the abdominal organs.

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.

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.

THE COMBINED MASSAGE EXERCISE No. 8

Massaging down both sides of the lower back alternately, with the back of each hand; at the same time turning the trunk to the right and left.

_Detailed Description_

_Position._—Standing erect, with chest thrown forward and
shoulders back, but without strain, heels about five inches
apart and with the feet either pointed slightly outward to each
side or parallel to each other, arms hanging loosely at sides.

Fig. 8 A. Fig. 8 B.

Fig. 8 C. Fig. 8 D.]

Without altering position of legs and feet, turn the trunk around to the right so that, if possible, the chest and shoulders are facing squarely to that side, then turn it to the left, then to the right again, and so forth, alternately. During this movement of the trunk, stroke continually downward over each side of the back from the end of the shoulder blade to the buttocks with the back of each hand alternately. The hands are not clenched, but only half closed. After one stroke is executed that hand is lifted slightly outward from the body and placed underneath the shoulder blade to begin stroking again. The same movement obtains with the opposite hand alternately. Thus the hands come into contact with the tissues only when moving downward on the back (Fig. 8 A, B, C and D). The speed should be about one stroke a second.

_This exercise done five times will take about twenty seconds.
If counting each time the trunk is turned to either side, it
will be ten counts._

_Analysis and Effects of the Combined Massage Exercise No. 8_

This exercise is combined in such a manner that there is obtained the movements of the arms and the turning of the trunk to each side together with massage of the lower back.

The movements of the body and the arms and hands in applying the massage movements exercise the muscles and nerves of the arms, the shoulders, the upper chest, the upper and lower back, the hips and the sides of the body. They also influence the kidneys.

The massage influences the muscles, nerves and vessels of the lower back. It also influences the kidneys, bladder and liver and, through the back, the nerves leading to the abdominal organs.

THE COMBINED MASSAGE EXERCISE No. 9

Massaging with the right hand from the outer side of the left thigh, upward over the left hip and lower side of trunk, continuing from there, inward and upward over the left nipple or breast and upper chest and across the latter outward to the right armpit. Then, stroking with the left hand from the outer side of the right thigh upward over the right hip and lower side of trunk, and continuing from there, inward and upward over the right nipple or breast and upper chest and across the latter out to the left armpit; at the same time bending the upper body slightly forward and to the right and left.

_Detailed Description_

_Position._—Standing erect, with heels about eight inches apart
and feet nearly parallel, legs and feet kept stationary.

Fig. 9 A. Fig. 9 B.

Fig. 9 C. Fig. 9 D.]

Bend the trunk forward and slightly to the left and place the right hand transversely on the outside of the left thigh in such a way that the four fingers are close together and pointed outward and backward (Fig. 9 A).

From there, stroke with the right hand, upward over the side of the left thigh, hip and lower side (Fig. 9 B) and inward and upward over the left nipple or breast and upper chest and outward to the right armpit; at the same time raising the trunk.

When the hand strokes across the upper chest the upper body is bent to the right, but not forward (Fig. 9 C).

Release the right hand at the right armpit; while the upper body is still bent to the right, bend it forward and place the left hand on the outer side of the right thigh (Fig. 9 D) stroking from there upward over the right hip, lower side and inward and upward over the right nipple or breast and upper chest, outward to the left armpit; at the same time raising the upper body. This time, however, the trunk is bent to the left, as the hand strokes the upper chest outward to the left armpit.

Begin again with the right hand on the side of the left thigh and continue thus each side alternately.

_This exercise done five times will take about twenty-five
seconds. If counting each time when commencing to stroke from
the side of the hip, it will be ten counts._

NOTE I. When stroking and pressing upward over the side of each thigh, let the raising movement of the trunk pull the arm and hand up as far as the motion permits.

Exercise No. 9 A

_Position._—The same as in exercise No. 9.

Here the same movements are done as in Exercise No. 9, but the following arm exercise has been added:

While the right hand strokes upward over the left side and upper chest, and the body is raised and bent to the right, the left outstretched arm is carried or swung around to the back and upward over the head to the front and down on the outer side of the right thigh, so that it reaches there when the right arm is released at the right armpit. The right arm then performs a similar movement, while the left hand is stroking upward over the right side.

This is somewhat similar to a swimming arm movement. It is also very like the motion used in throwing hand grenades.

NOTE I. Women with well-developed breasts, who might find it somewhat difficult to stroke inward and upward over them, may stroke more or less sideways inward over the breasts, or raise the palm or the back of the hand slightly outward from the body.

_Analysis and Effects of the Combined Massage Exercise No. 9 (9 A)_

This exercise is combined in such a way that there is obtained the movements of the arms and the bending of the upper body forward and to the sides, together with massage of the outer side of the thighs, the hips, the lower sides of the body, the chest and breasts.

In bending the body forward and to the side, in order to stroke upward over the opposite side from the thigh, the body makes a sort of twisting movement which is especially beneficial for the muscles of the lower sides, the upper abdomen and the lower back, as well as for the liver. These muscles then become stretched when the hand strokes outward to the armpit, on the other side of the upper chest, and the body is bent to that side.

The movements of the body and arms in applying the massage movements, exercise the muscles and nerves of the arms, the shoulders, the back, the chest, the lower sides and the diaphragm. They also influence the liver, the heart and the digestive organs.

The massage influences the muscles of the outer side of the thighs, the hips, the sides of the body and the chest and breasts.

THE COMBINED MASSAGE EXERCISE No. 10

Massaging with the left hand, from the side of the right hip, straight across the lower abdomen to the left side. Then, with the right hand, from the side of the left hip, straight across the lower abdomen to the right side. Massaging again with the left hand from the side of the right hip—but this time with the hand placed about four inches higher up—inward and upward underneath the border of the false ribs to the sternum (the bone in the middle of the chest, and to which the ribs are attached in front). Then massage with the right hand from the side of the left hip inward and upward under the false ribs to the end of the sternum, placing the right hand on top of the left, when massaging with the latter and vice-versa.

_Detailed Description_

_Position._—Standing erect, heels about six inches apart and
feet pointed slightly outward, legs and feet stationary.

Fig. 10 A. Fig. 10 B.

Fig. 10 C. Fig. 10 D.

Fig. 10 E. Fig. 10 F.

Fig. 10 G. Fig. 10 H.]

Place the left hand with the right on top transversely over the outer side of the right hip in such a way that the fingers of the left hand are pointing outward or around toward the back, and the hand is in line with the lower abdomen (Fig. 10 A). Stroke thus from there, straight across the lower abdomen just underneath the umbilicus to the left side, pressing continually with the right hand on top (Fig. 10 B and C).

Then stroke with the right hand and pressing with the left on top of it from the side of the left hip directly across the lower abdomen from that side, in the same way. (Fig. 10 D. Being similar to the movement just completed, only one figure is shown here.)

Now, place the left hand, with the right on top of it, again on the side of the right hip, but this time about four inches higher up, so that the thumb is just above the crest of the ilium, or hip bone (Fig. 10 E). Stroke from there, with the left hand, inward and upward underneath the border of the ribs as far as the sternum (the bone in the middle of the chest). The palm of the hand, which of course precedes the fingers, moves at first slightly transversely (Fig. 10 F). The inner side of the ends of the fingers are pressed in under the ribs with the help of the right hand until they reach the sternum or where the ribs are slanting downwards to the left side (Fig. 10 G).

Stroke now, with the right hand, the left pressing on top of it, from the side of the left hip, with the thumb just above the hip bone, inward and upward underneath the false ribs, that is, in the same way as was done with the left hand from the right side. (Fig. 10 H. Here, likewise, only one figure is shown.)

Thus, first stroke once from each opposite side across the lower abdomen, then once from each opposite side inward and upward under the ribs. The exercise has been executed once.

_Five times will take about forty seconds._

NOTE I. The trunk should be kept in an upright position and not bent to the right, left or backwards. The abdominal muscles should be relaxed so that the stomach and bowels are neither distended nor contracted, but are held naturally.

NOTE II. The movements can, of course, also be done with one hand, but because pressure should be fairly strong (especially in stout people) to influence the digestive and abdominal organs and the nerve-centers properly, it is best to use both hands, one on top of the other. The strain will thus also be removed from the fingers when they are pressing inward and upward under the false ribs.

_Analysis and Effects of the Combined Massage Exercise No. 10_

In this exercise especial attention is given to the massaging of the internal organs, muscles, nerves and vessels of the abdomen, without any movements of the body except those of the arms.

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

The massage influences the digestive organs and glands as well as all the other organs in the abdomen.

This exercise is very beneficial for all the digestive and abdominal organs in women as well as in men. (See also chapter for women, page 17, and Digestive Disorders in Supplement, page 88.)

THE COMBINED MASSAGE EXERCISE No. 11

Beating with the clenched hands (women may use the palm of the hand with the fingers outstretched), upward over each side of abdomen and chest, and bending the upper body backward at the same time; then beating similarly downward, bringing the upper body forward to an upright position, while the hands are beating downward over the chest.

_Detailed Description_

_Position._—Standing erect, legs and feet stationary.

Fig. 11 A. Fig. 11 B.]

Clench the hands. With the palm and the outer side of the fingers, which are thus turned toward the body, strike first a light and quick blow with the right hand on the right side of the lower abdomen (Fig. 11 A), then similarly with the left hand on the left side of the abdomen, at the same level. Then strike with the right hand again, one or two fingers’ breadth further upward on the lower right half of abdomen, and again, with the left hand, a little further up on the left side, and so forth, up over the chest. When the hands reach the lower ribs, and while they are thus beating upward, on each side of the chest, to the collar bone, the upper body is bent backward, as far as possible, but without strain (Fig. 11 B). From there, beat the same way back and downward again over chest, at the same time bringing the upper body forward to an upright position. When the hands continue down over the abdomen, the upper body is thus in a natural position.

The hands should give light, quick blows and rebound from the body each time, as in the beating of a drum.

NOTE. Women may use the palms of the hands, with the fingers outstretched and close together, when beating over the chest. Inhale the air while the upper body is being bent backward, exhale while it is brought forward to an upright position.

_This exercise done five times will take about ten seconds. If
counting every time when commencing to beat upward over the
abdomen, it will make five counts._

_Analysis and Effects of the Combined Massage Exercise No. 11_

This exercise is combined in such a way that there is obtained the movements of the arms and the bending of the upper body backwards, together with the beating of the abdomen and of the chest.

The beating, which in massage is called tapotement, stimulates the nerves and contracts and stimulates the muscles, if the blows are given very lightly and quickly. Stronger and harder blows cause a benumbing effect upon the nerves, and should therefore be avoided.

The movements of the trunk and the arms and hands, in applying the beating, exercise the muscles and nerves of the arms, the shoulders, the back and the abdomen.

The beating influences the nerves, vessels, organs and muscles of the abdomen and the chest. It stimulates the heart and loosens the execretion from the lungs.

THE COMBINED MASSAGE EXERCISE No. 12

Massaging transversely over the left shoulder, continuing downward over the upper left part of the chest with the right hand, then, in the same way, over the right shoulder and upper chest with the left hand.

_Detailed Description_

_Position._—Standing erect.

Fig. 12 A. Fig. 12 B.]

With the four fingers and thumb close, place the right hand transversely over the left shoulder in such a way that the fingers are reaching as far down on the upper back as possible, the two or three first fingers resting between the inner border of the shoulder blade and the spine, and the thumb close to the base of the neck (Fig. 12 A).

Stroke thus with the palm of the hand, the fingers pressing more or less between the shoulder blades and spine as they move upward, transversely over the shoulder, continuing down the same side of upper chest (Fig. 12 B).

While the right hand is thus stroking the left shoulder and upper chest, the left arm and hand is brought across and up over the right forearm to the right shoulder, and this shoulder is massaged continuing downward over the upper part of the left chest, in the same way, as soon as the right arm is released from the left side of chest.

The right hand is then again brought over the left shoulder and across the left forearm and that shoulder massaged, and so forth, alternately and evenly.

_This exercise done five times will take about ten seconds. If
counting each time when commencing to stroke each shoulder, it
will be ten counts._

NOTE. Men may stroke downward over the chest as far as the diaphragm, if desired.

Women should only stroke as far as the breasts, and not over them.

_Analysis and Effects of the Combined Massage Exercise No. 12_

This exercise is combined in such a way that there is obtained the movements of the arms together with massage of the shoulders and the upper chest.

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

The massage influences the muscles, vessels and nerves of the shoulders and the upper chest. It increases the flow of blood to the muscles surrounding the lungs.

This exercise, like No. 2, is especially beneficial for stiffness in the shoulders and upper chest, resulting from golf or other over-exertion in kindred sports.

THE COMBINED MASSAGE EXERCISE No. 13

Massaging with each hand simultaneously upward over each opposite thigh, hip, lower side of body and inward and upward over nipples or breasts and upper chest and stroking down each side of the lower back and buttocks; at the same time, bending and raising the upper body.

_Detailed Description_

_Position._—Standing erect, heels about eight inches apart,
and feet nearly parallel, legs and feet kept stationary, knees
straight.

Fig. 13 A. Fig. 13 B.

Fig. 13 C. Fig. 13 D.

Fig. 13 E. Fig. 13 F.

Fig. 13 G. Fig. 13 H.]

Without bending the knees, bend the upper body forward and cross the right forearm over the left, or the left over the right, placing the right hand transversely over the front of the left thigh, just above the knee; the fingers of the hand are kept close together and pointing to or around the other side of the thigh. Place the left hand in the same way and at the corresponding place on the right thigh (Fig. 13 A).

Stroke thus upward over the front of each thigh with both hands simultaneously, continuing from there, in the same way upward over hips and lower sides of the body (Fig. 13 B and C), and inward and upward over the nipples or breasts and upper chest, where the hands cross each other and continue outward to their respective sides underneath the armpits (Fig. 13 D, E and F).

Then, barely moving the arms, turn the hands from there around on each side of the back, and without here clutching the hands stroke now with the backs of the hands and fingers, downward over each side of the lower back and buttocks (Fig. 13 G and H).

The upper body is, of course, raised while the hands are stroking upward over thighs and hips and bent slightly backward while stroking inward and upward over the chest.

_This exercise done five times will take about fifteen seconds._

NOTE. When stroking and pressing upward over the front part of the thigh, let the raising movement of the trunk draw the arms and hands up as far as the motion permits.

_Combined with Deep Breathing_

A special deep breathing exercise may be added in the following way:

Fill the lungs with air through the nose, while stroking from thighs up over sides and chest.

Retain this air in the lungs, while the hands are stroking down the back.

Exhale this air through the mouth, while bending the upper body forward in order to stroke upward over the thighs again.

_Analysis and Effects of the Combined Massage Exercise No. 13_

This exercise is combined in such a manner that there is obtained the movements of the arms and the bending of the trunk forward and backward, together with massage of the front of the thighs, the hips, the lower sides, the chest and breasts, the lower back and buttocks.

The movements of the body, arms and hands in applying the massage movements, exercise the muscles and nerves of the arms, the shoulders, the chest, the back, the abdomen and the hips. They also influence the abdominal organs and the heart. The nerves of the legs are stretched.

The massage influences the muscles, vessels and nerves of the front of the thighs, the hips, the lower sides, the breasts, the chest and the lower back. It also influences the heart and the kidneys.

THE COMBINED MASSAGE EXERCISE No. 14

Massaging, with the left hand, from the lower left side of the upper body and with the right hand from the upper right side of the upper body simultaneously straight across the lower and upper chest respectively to the reverse side and back again; at the same time turning the upper body to right and left.

_Detailed Description_

_Position._—Standing erect, heels about five inches apart, feet
nearly parallel, legs and feet stationary.

Fig. 14 A.

Fig. 14 B. Fig. 14 C.]

Place the left hand, with the four fingers and thumb close, transversely on the lower left side of the body, underneath the line of the nipple or breast, and in such a way that the fingers are pointing toward the middle of the chest. Place the right hand in the same way on the upper right side of the body, just underneath the armpits (Fig. 14 A).

Now, stroke with both hands, from each side at the same time, directly across the chest and as far over on the opposite side as possible (Fig. 14 B and C). Stroke back again the same way.

The left hand thus strokes from the left side underneath the nipples or breasts over on the right side and back again, while the right hand strokes from the right side across the upper chest, over on the left side and back again.

At the same time, turn the upper body slowly from side to side without altering the position of the legs and feet. The turning of the body and the stroking should be done evenly and not jerkingly.

_This exercise done five times will take about fifteen seconds.
If counting each time the trunk is turned to either side, it
will be ten counts._

Exercise No. 14 A

(_Combined with Rolling of the Trunk_)

The massaging over the chest as done in No. 14 may also be done, while the trunk is rolled around in the following way:

Place the feet further away from each other—about ten inches.

Begin stroking the chest, as described. Without altering the position of the legs and feet, bend the upper body forward; from there roll and bend it over to the right, continuing rolling and bending it backward, then to the left and around to the front, terminating in a forward bending. Stop here and with the body still bent, roll in opposite direction, that is, to the left, back, right and front.

The hands are, of course, stroking evenly across the chest during the rolling.

The trunk may be rolled around first two or three times to the right, and then two or three times to the left.

Three times each way around is equivalent to five executions.

_This exercise done five times will take about twenty seconds._

_Analysis and Effects of the Combined Massage Exercise No. 14_

This exercise is combined in such a way that there is obtained the movements of the arms and the turning of the trunk, together with the massage of the chest and the upper sides of the body.

The movements of the body and arms and hands in applying the massage movements, exercise the muscles and nerves of the arms, the shoulders, the upper and lower back, the sides and the abdomen. This also influences the kidneys.

The massage influences the muscles and nerves of the chest and the sides, likewise, the heart, the liver and lungs.

_Effects of Exercise No. 14 A_

In No. 14 A the rolling exercises the muscles and nerves of the abdomen and lower sides to a greater extent than does the turning in exercise No. 14.

PROPER BREATHING

Nothing is more important than breathing for maintaining life, and it should be given much more attention than is customary. This may be done not only by practicing the special and general breathing exercises for several minutes one or several times daily, but also by acquiring the habit of proper breathing all the time. It is a curious fact that when the stomach is in need of more food, it is filled and sometimes to excess, but although the lungs are always in need of more air, they are mostly only filled about one-half and not completely, and this in spite of the fact that air is one of the few gifts of life.

In order that the reader may notice the effect of proper natural breathing and to acquire the habit, it may be advisable to try the following experiment:

Place a watch nearby. Breathe slowly, deeply and regularly for one or several minutes, inhaling the air each time through the nose and exhaling it either the same way or through both nose and mouth simultaneously. From twelve to sixteen respirations should be done per minute.

Try occasionally to breathe with the diaphragm, that is, instead of first allowing the chest to expand, when inhaling, push the abdomen and diaphragm out first during the beginning of the inhalation and the chest during the latter half part of it. This is beneficial for all the digestive organs and their nerves. The most important thing is to breathe deeply, so that the air also reaches the bottom or points of the lungs. Of course, twelve or sixteen respirations can be taken per minute and the lungs become only half-filled just the same. This will not be of any benefit. On the contrary, it might cause anaemia, and its accompanists, such as neurasthenia, melancholia, fear, etc. Breathing in the right way will produce better blood, more nerve power, and last, but not least, a good humor.

Apropos humor,—there are authors who, now and then in the titles of their books or articles, admonish one to be cheerful, to laugh and smile so as to avoid illness. Further perusal of the text, however, will show that they admit that this depends chiefly upon the physical condition, and they advise the practice of exercises, in order to make people physically fit first. This is, of course, true, since it is difficult for most people to be of a good disposition and smile and laugh when the body is not in fit condition.

SPECIAL AND GENERAL DEEP BREATHING EXERCISES

These breathing exercises done separately or between the massage exercises will develop the chest and lungs. Causing more oxygen to be introduced into the blood and increased elimination of carbonic-acid gas, the blood is enriched, the energy increased and power developed to withstand or repulse attacks of disease. A direct as well as an indirect influence is also produced upon all the vital organs of the body.

_The Special Deep Breathing Exercise_ No. I

_Position._—Standing or sitting erect, with shoulders back, but without strain, arms hung loosely downward to sides.

1. Inhale as deeply as possible through the nose.

2. Retain the air for one or two seconds.

3. Join the lips in such a way that a small opening remains in
the middle and throw only a small quantity of air violently
through this opening; retain the respiration, again throw out a
little air in the same way; retain again, and so forth, in the
same way, until the lungs are completely emptied of air.

4. Take a shorter but deep breath, lasting from three to five
seconds.

This exercise acts as a washer and cleanser of the lungs in forcing the pure air into the corners of the lungs and pushing out the foul air accumulated.

_The Special Deep Breathing Exercise_ No. II

_Position._—Standing or sitting erect, with shoulders back, but without strain, arms hung loosely downward to sides.

1. Inhale as deeply as possible.

2. Retain the air in the lungs as long as possible, without
strain.

3. Exhale the air vigorously through the open mouth.

This exercise has a beneficial influence upon the system of respiration, the blood and the nervous system.

_The Special Deep Breathing Exercise_ No. III

_Position._—Standing erect, with shoulders back, but without strain, arms hung loosely downward to sides.

1. Inhale as deeply as possible through the nose.

2. Stretch both arms easily outward to sides in line with
shoulders.

3. Bring the hands to the shoulders, gradually contracting the
hands in such a way that when they reach the shoulders the
fists are very strongly clenched.

4. During this tension of the muscles, bend the fists rapidly
outward and inward from ten to twenty times.

5. Exhale the air vigorously through the mouth, at the same
time dropping the arms loosely downward to sides.

6. Take a shorter but deep breath, lasting three to five
seconds.

Besides being beneficial to the lungs, the respiratory muscles and the heart; this exercise is also very beneficial for the vitality of the nerves, especially those of the brachial plexus (the nerves of the arms, shoulders, upper back and upper chest).

_The General Deep Breathing Exercise A_

1. Arms hanging loosely at sides or place hands on hips, elbows
and shoulders thrown backward, without strain.

2. Inhale as deeply as possible, at the same time rising on
toes.

3. Exhale through the mouth, at the same time sinking on heels.

_The General Deep Breathing Exercise B_

_Position._—Arms outstretched horizontally to the front and parallel to each other.

1. Inhale as deeply as possible, at the same time bringing the
arms horizontally outward to the sides and continuing as far
back as possible, while rising on toes.

2. Exhale through the mouth while dropping the arms slowly
downward to the sides and sinking on heels.

Exercises _A_ and _B_ may also be done without rising on toes, but this exercise greatly strengthens the feet and ankles and the muscles of the legs and gives a good poise.

When practicing the breathing exercises _A_ and _B_, both legs may be bent and stretched at the same time, and this will further strengthen the legs.

All these breathing exercises are especially beneficial for singers and public speakers.

SPECIAL REMARKS

Always inhale through the nose.

The breathing exercises may, of course, be practiced separately either indoors or outdoors.

If practiced indoors, it is important to have good ventilation in the room.

If slight dizziness should result when practicing the special breathing exercises separately, begin moderately, and as the lungs become stronger, this feeling will gradually diminish.

Practicing the three special deep breathing exercises five times each, without any long pause between, should consume about five minutes. From five to ten minutes is sufficient for one performance and, as a rule, this time limit should not be exceeded. They can, of course, be practiced several times a day.

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

[Sidenote: 30 sec.]

Massaging (stroking and pressing) the temple, head, neck and
throat; at the same time bending the head forward and backward.

At this and at the other intervals where it is indicated,
practice the special deep breathing exercise No. 1, once. Or

[Sidenote: 15 sec.]

Practice the general deep breathing exercise _A_ once or twice,
but without rising on toes. Time not to exceed fifteen seconds.

If special deep breathing is done while practicing the massage
exercises themselves, no deep breathing should be done between
them.

No. 2

ARMS, SIDES AND ACROSS LOWER CHEST

[Sidenote: 30 sec.]

Massaging (stroking and pressing) each arm, side and directly
across the lower chest alternately; and at the same time
exercising the arms and shoulders.

[Sidenote: 15 sec.]

Deep Breathing

No. 3 or (3 A—from a lying position)

EACH LEG AND STRAIGHT ACROSS ABDOMEN, ALTERNATELY

(_Similar to Rowing_)

[Sidenote: 30 sec.]

Massaging (stroking and pressing) with both hands, first the
right leg, from ankle upward, and straight across abdomen to
the left side, then the left leg and straight across abdomen
to the right side; at the same time bending and stretching the
legs and also bending and raising the trunk.

[Sidenote: 15 sec.]

Deep Breathing

No. 4

EACH SIDE OF BODY AND STRAIGHT ACROSS LOWER CHEST,
ALTERNATELY

[Sidenote: 15 sec.]

Massaging (stroking and pressing) each side of body, from side
of thigh, at knee upward and straight across the lower chest,
alternately, with each hand; at the same time bending the trunk
from side to side.

[Sidenote: 15 sec.]

Deep Breathing

No. 5

BOTH LEGS, ACROSS LOWER CHEST AND ABDOMEN INWARD AND
UPWARD ACROSS CHEST, OUTWARD TO ARMPITS AND DOWN THE
BACK AND BUTTOCKS

[Sidenote: 30 sec.]

Massaging (stroking and pressing) each leg from behind,
simultaneously with each hand, upward over each hip, straight
across the lower chest (from the left side with the left
hand) and at the same time straight across the abdomen (from
the right side with the right hand) to opposite sides, from
there inward and upward across chest, outward to armpits, then
downward on each side of lower back and buttocks; at the same
time bending and raising the trunk.

[Sidenote: 15 sec.]

Deep Breathing

No. 6

BOTH SIDES OF BACK AND BUTTOCKS—TURNING

[Sidenote: 10 sec.]

Massaging (stroking and pressing) each side of lower back and
buttocks, simultaneously with each hand; at the same time
turning the trunk to the right and left.

[Sidenote: 15 sec.]

Deep Breathing

No. 7

[Sidenote: 60 sec.]

Massaging (stroking and pressing) the right leg and straight
across abdomen, as in exercise No. 3; then the right arm, down
the right side and across lower chest, as in exercise No.
2; then the left leg and across abdomen; and the left arm,
side and across lower chest; then from each opposite side
simultaneously, inward and upward across chest, outward to
armpits; then downward on each side of the back and buttocks;
finally swinging the arms around to the front and vibrating
or pushing the skin and underlying tissues sideways on each
opposite side of lower chest; at the same time bending and
stretching the legs more or less, and also bending and raising
the trunk.

[Sidenote: 15 sec.]

Deep Breathing

No. 8

EACH SIDE OF LOWER BACK—TURNING

[Sidenote: 20 sec.]

Massaging (stroking and pressing) down each side of lower back
alternately with each hand; at the same time turning the trunk
to the right and left.

[Sidenote: 15 sec.]

Deep Breathing

No. 9 or (9 A with additional arm movement)

EACH OUTER SIDE OF OPPOSITE THIGH, OPPOSITE HIP, INWARD
AND UPWARD ACROSS CHEST, OUTWARD TO ARMPIT,
ALTERNATELY

[Sidenote: 25 sec.]

Massaging (stroking and pressing) from each outer side of
opposite thigh, upward over opposite hip and inward and upward
across chest, outward to armpit, alternately with each hand; at
the same time turning and bending the trunk slightly forward
and also bending it from side to side. (If the exercise is done
ten times or more, practice both No. 9 and 9 A, half the number
of times each.)

[Sidenote: 15 sec.]

Deep Breathing

No. 10

ABDOMEN

[Sidenote: 40 sec.]

Massaging (stroking and pressing) with the left hand from the
side of the right hip, straight across the lower abdomen; then
the same movement with the right hand, from the left side;
thereafter, again with the left hand, from the right hip,
inward and upward underneath the false ribs to the end of the
breast bone; then the same movement, with the right hand, from
the left side,—the other hand pressing on top of the one which
is massaging.

[Sidenote: 15 sec.]

Deep Breathing

No. 11

BEATING OVER ABDOMEN AND CHEST

[Sidenote: 10 sec.]

Beating upward over abdomen and chest and down; at the same
time bending the trunk backward and forward to upright position.

[Sidenote: 15 sec.]

Deep Breathing

No. 2—Repeated

ARMS ONLY

[Sidenote: 30 sec.]

Practice here again Massage Exercise No. 2, but without
massaging down sides and across lower chest—five times will
here be sufficient.

No Deep Breathing Here

No. 12

SHOULDERS AND UPPER CHEST

[Sidenote: 10 sec.]

Massaging (stroking and pressing) transversely over the left
shoulder, downward over the upper left chest with the right
hand; then across the right shoulder and downward over the
upper right chest, in the same way, with the left hand, and so
forth, alternately.

[Sidenote: 15 sec.]

Deep Breathing

No. 13

BOTH FRONT ASPECTS OF OPPOSITE THIGHS, HIPS AND SIDES
OF LOWER BODY, INWARD AND UPWARD ACROSS CHEST AND
DOWNWARD ON BACK AND BUTTOCKS

[Sidenote: 15 sec.]

Massaging (stroking and pressing) each upper leg in front
simultaneously, from just above the knees, upwards over hips
and lower sides of body, with arms crossed (the right leg, hip
and lower side with the left hand, and the left leg, hip and
lower side with the right), continuing inward and upward across
chest, outward to armpits, and downward over each side of lower
back and buttocks; at the same time bending the trunk forward
and backward.

[Sidenote: 15 sec.]

Deep Breathing

No. 14

UPPER AND LOWER CHEST—TURNING

[Sidenote: 15 sec.]