COMMENTARIES AS TO THEIR USE
The massage exercises are chiefly intended to serve as a daily course for men, women and children, in order to preserve and improve their health, vitality, energy and figure.
The best method to adopt is to practice all the combined massage exercises in their order together with a special or general deep breathing exercise at the intervals as explained in Chapter “Synoptic Review,”page 78. In this way the massage movements and the movements of the body are applied in the best proportion. Whether the massage exercises are done five, ten or fifteen times each, or more, the time allotted for the deep breathing at the intervals indicated should not exceed fifteen seconds.
Practicing all the exercises from five to fifteen times each in the manner noted will require from twelve to twenty-five minutes (i.e., one performance), which will be most suitable to all who are using them as a daily course. Old and stout persons will probably require a little more time for one performance than is necessary for those who are younger, thinner or more athletic. There is, however, nothing to prevent anyone from increasing the time to half an hour or even longer if desired; or, the performance may be made to last as long as the performer might have been accustomed to exercise in a gymnasium. The average time required for doing each massage exercise five times will be found in the descriptions.
The massage exercises not only may be regulated and made more or less vigorous by increasing or decreasing their number and speed, but also by increasing or decreasing the pressureof the hands while stroking the body. They can thus be practiced fifteen times each with a light pressure and not tire as much as if they are practiced five times each with a stronger pressure.
A light pressureis accomplished when practically only the weight of the hands is put into play.
The strongest pressureis exerted when the fingers and hands are used as forcefully as possible.
A moderate pressureis one which is midway between no real pressure and the most forceful.
A strong pressureis then somewhat more forcible than the moderate.
A powerful pressure with the hands will of course give a more effective massage and make the movements of the body and limbs more vigorous, thus influencing the entire body to a greater degree than will a light pressure. However, this does not mean that it is necessary or most practical to utilize the strongest pressure possible, although even that may be done without causing harm, since the massaging of the muscles will automatically prevent any stiffness or ill effects.
It must be remembered that by the strongest pressure is meant the strongest that one is able to exert upon oneself. Let us take, for example, two persons of widely different physical strength, such as a powerful wrestler and a little girl of about ten years of age. If the wrestler uses the strongest pressure possible for him to exert, that pressure would not be harmful to him (provided, of course, that he has had no recent injuries), since his body is proportionately strong. The little girl, however, cannot endure the pressure that the wrestler is able to exert on his body, but she will not be able to press so forcibly. She will, however, be able to endure the strongestpressure that she can exert, because its strength will be in proportion to the strength of her body.
If it is a question as to whether each exercise should be practiced a lesser number of times with the strongest pressure or a greater number of times with a moderate or strong pressure, the latter method is not only advisable but preferable.
Therefore, in most instances a moderate or strong pressure should be used when the same pressure is exerted throughout one performance.
Using different degrees of pressurefor one exercise is not only quite practical, but also as effective as using the same pressure for one performance. For instance, if an exercise is practiced five times, the first time a light pressure may be exerted, the second time a moderate, the third time a strong, the fourth also a strong and the fifth a moderate pressure.
If an exercise is done ten times the different degrees of pressure can, of course, be accomplished with more variation. In other words, a changing pressure may be utilized by gradually increasing it each time, until the exercise has been executed five or six times, then gradually decreasing for each of the remaining four or five times. If the exercise is practiced fifteen times, increase the pressure until the seventh or eighth time, decreasing it for each of the remaining times, and so forth.
Whether the massage exercises are practiced a lesser number of times with a strong pressure or a greater number of times with a light pressure and whether they are executed quickly or slowly; each exercise may be practiced until the desired fatigue is induced.
A boxer, wrestler or any other athlete in training may wish to practice the exercises in such a manner and to such an extentthat complete fatigue results. The same may be true in the case of stout people who wish to reduce, when the heart and other vital organs are not essentially weakened.
Men, women and children who use the exercises daily for improving and preserving their health will undoubtedly follow a moderate course and do each exercise only until slightly fatigued. However, more strenuous performances may be executed, but care should be taken to avoid all extremes.
If any exercise provokes fatigue, the fifteen seconds deep breathing between that and the next will probably serve to eradicate this. If not, the pause between the massage exercise and the breathing may be prolonged. However, the fatigue feeling resulting from a vigorous or prolonged massage exercise will not last as long as that which results from other exercises with similar exertion. This is due to the influence of the massage movements.
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 thegastric 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.
Each exercise should be done in one uniform rhythmical movement.
The room should be aired, the window open, if this is possible without incurring draught or without too great a drop in the temperature.
One is not likely to take cold when exercising but it is well to dress quickly upon completion of the movements. Of course in the winter the room may be warmed.
If the skin is moist, a bath should be taken or the body wiped with a wet, cool towel and thoroughly dried before the exercises are commenced. If the body and the palms of the hands become moist while exercising, some talcum powder should be sprinkled on the skin.
To those, who have read the preceding chapters, it will hardly be necessary to point out, that the exercises demonstrated by a woman are not intended for women only but also for men and children; and likewise the exercises demonstrated by a man—the author—are equally beneficial for women and children.