The Project Gutenberg eBook of Massage & Exercises Combined, by Albrecht Jensen.

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
Massaging (stroking and pressing) the temple, head, neck and throat; at the same time bending the head forward and backward.	30 sec.
At this and at the other intervals where it is indicated, practice the special deep breathing exercise No. 1, once. Or
Practice the general deep breathing exercise A once or twice, but without rising on toes. Time not to exceed fifteen seconds.	15 sec.
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
Massaging (stroking and pressing) each arm, side and directly across the lower chest alternately; and at the same time exercising the arms and shoulders.	30 sec.
Deep Breathing	15 sec.
No. 3 or (3 A—from a lying position) EACH LEG AND STRAIGHT ACROSS ABDOMEN, ALTERNATELY (Similar to Rowing)
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.	30 sec.
Deep Breathing	15 sec.
No. 4 EACH SIDE OF BODY AND STRAIGHT ACROSS LOWER CHEST, ALTERNATELY
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.	15 sec.
Deep Breathing	15 sec.
No. 5 BOTH LEGS, ACROSS LOWER CHEST AND ABDOMEN INWARD AND UPWARD ACROSS CHEST, OUTWARD TO ARMPITS AND DOWN THE BACK AND BUTTOCKS
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.	30 sec.
Deep Breathing	15 sec.
No. 6 BOTH SIDES OF BACK AND BUTTOCKS—TURNING
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.	10 sec.
Deep Breathing	15 sec.
No. 7
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.	60 sec.
Deep Breathing	15 sec.
No. 8 EACH SIDE OF LOWER BACK—TURNING
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.	20 sec.
Deep Breathing	15 sec.
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
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.)	25 sec.
Deep Breathing	15 sec.
No. 10 ABDOMEN
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.	40 sec.
Deep Breathing	15 sec.
No. 11 BEATING OVER ABDOMEN AND CHEST
Beating upward over abdomen and chest and down; at the same time bending the trunk backward and forward to upright position.	10 sec.
Deep Breathing	15 sec.
No. 2—Repeated ARMS ONLY
Practice here again Massage Exercise No. 2, but without massaging down sides and across lower chest—five times will here be sufficient.	30 sec.
No Deep Breathing Here
No. 12 SHOULDERS AND UPPER CHEST
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.	10 sec.
Deep Breathing	15 sec.
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
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.	15 sec.
Deep Breathing	15 sec.
No. 14 UPPER AND LOWER CHEST—TURNING
Massaging (stroking and pressing) from the lower right side of the upper body with the right hand, and from the upper left side of the upper body with the left hand simultaneously straight across the lower and upper chest to opposite sides and back again; at the same time turning the trunk to the right and left.	15 sec.
No Deep Breathing at this Interval
No. 14 A
Massaging (stroking and pressing) straight across the upper and lower chest, as in exercise No. 14, but instead of turning, roll the trunk around in a circle.	20 sec.
Three times each way around is equivalent to five executions.
Deep Breathing	15 sec.
Total	10 minutes
(Without considering the pauses between the massage exercises and the deep breathing exercises.)

Practicing thus all the combined massage exercises five times each, and using fifteen seconds for the deep breathing at each of those intervals, where indicated, will require about twelve minutes, provided, of course, that the pauses between the massage exercises and the deep breathing exercises are not too long.

The five-times-limit is purely arbitrary and has been selected merely as an illustration.

Practicing all the massage exercises ten times each, and in the manner just explained, will not necessarily make the whole performance last twice as long, as when they are practiced five times each, because the time for the breathing exercises will remain the same.

When explaining in the detailed description how special deep breathing can be done during the practice of massage exercises Nos. 5, 7 and 13, it was with the particular intention that this should be done chiefly in instances where one or two of these exercises are practiced separately and when the performer has only a few minutes to spare. However, even when all the massage exercises are practiced together, Nos. 5, 7 and 13 may also be performed in that way, but in that case only natural breathing and no special deep breathing exercises should be done at the intervals.

On the whole, practice of a deep breathing exercise at the intervals is more practical, although the one method is about as beneficial as the other. But to do special deep breathing during the practice of some of the exercises themselves, as well as at the intervals in the same performance would be out of proportion.