Exercise No. 8.Fig. 8 A.Fig. 8 B.Fig. 8 C.Fig. 8 D.
Exercise No. 8.
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.
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.
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.
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.
Position.—Standing erect, with heels about eight inches apart and feet nearly parallel, legs and feet kept stationary.
Exercise No. 9.Fig. 9 A.Fig. 9 B.Fig. 9 C.Fig. 9 D.
Exercise No. 9.
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.
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.
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 upwardover 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.
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.
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.
Position.—Standing erect, heels about six inches apart and feet pointed slightly outward, legs and feet stationary.
Exercise No. 10.Fig. 10 A.Fig. 10 B.Fig. 10 C.Fig. 10 D.Fig. 10 E.Fig. 10 F.Fig. 10 G.Fig. 10 H.
Exercise No. 10.
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.
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.
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.)
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.
Position.—Standing erect, legs and feet stationary.
Exercise No. 11.Fig. 11 A.Fig. 11 B.
Exercise No. 11.
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.
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.
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.
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.
Position.—Standing erect.
Exercise No. 12.Fig. 12 A.Fig. 12 B.
Exercise No. 12.
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.
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.
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.
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.
Position.—Standing erect, heels about eight inches apart, and feet nearly parallel, legs and feet kept stationary, knees straight.
Exercise No. 13.Fig. 13 A.Fig. 13 B.Fig. 13 C.Fig. 13 D.Fig. 13 E.Fig. 13 F.Fig. 13 G.Fig. 13 H.
Exercise No. 13.
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.
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.
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.
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.
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.
Position.—Standing erect, heels about five inches apart, feet nearly parallel, legs and feet stationary.
Exercise No. 14.Fig. 14 A.Fig. 14 B.Fig. 14 C.
Exercise No. 14.
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. Theturning 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.
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.
(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.
This exercise done five times will take about twenty seconds.
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.
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.