Albrecht Jensen

“ The heart is influenced not only by massaging around and over its region, thus stimulating the muscles and nerves surrounding it, but also through the influence of the massage movements on the circulation of the blood. ”

“ 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. ”

“ 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 strength of the body is destroyed by violence and idleness, but preserved by exercise.
Big muscles do not always indicate vitality or good health; many so-called strong men have died comparatively young. Vitality is rather agility of mind and body and the ability of the latter to withstand and repulse attacks of disease. ”

“ Using different degrees of pressure for 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. ”

“ 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. ”

“ 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 extent [27] that 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. ”

“ But the impression is conveyed that any individual can acquire the same muscular strength by practicing their exercises.
It is interesting to note that Sandow in his “Magazine for Physical Culture,” criticizes the abdominal muscles of a Danish instructor in athletics by the name of Muller, as almost abnormally developed, and Muller in turn retorts that Sandow’s arms and legs are too thick for their length, and his figure is too clumsy. That Mr. Muller has a better figure than Mr. Sandow is true, as is likewise the fact that the latter has given too much attention to heavy-weight lifting. ”

“ The tendency of most instructors or athletes, when presenting exercises, is to lay stress upon the production of large muscles, capable of certain performances. Some even go so far as to relate specific feats, which they are able to accomplish by reason of their great muscular power, which, it may be observed, is not necessarily indicative of good health. Oftentimes they have obtained this muscular strength by other exercises than the ones described in their books, or they have been accustomed to hard work from early youth, or are naturally strong. ”

“ The use of such strength in the combined massage exercises will thus result in benefit for the body in the form of massage, and this will greatly assist in re-establishing the vitality that might have been lost by excessive strenuous exercises.
It should not be construed that these arguments are intended as advice to refrain from outdoor exercises and sports. Anyone and everyone should practice and participate in any sports suitable to their temperament, time and purse, but care should be taken not to overtax the strength or vitality. ”

“ 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. ”

“ It is especially important that women, looking forward to motherhood, should possess strong and healthy abdominal organs and muscles. These will cause a quick and natural delivery of the child; and children born under such conditions are not likely to suffer deforming injuries, as for instance, the tearing of a nerve leading to an arm (brachial paralysis) , etc., which often occurs when artificial means have to be used at their birth. ”

“ The combined massage exercises are extremely beneficial to women and girls of all ages.
Women suffer more from constipation than men. This may be due to the use of corsets, which at times prevent the respiratory muscles from being put into full play, or hinder the blood from circulating freely and often cause flabbiness or even atrophy to the abdominal and pectoral muscles. It is therefore often the original and chief cause of disorders in the digestive and abdominal organs. ”

“ 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. ”

“ Thus, for instance, if the left arm is being stroked upward with the right hand, the muscles of the right hand are not only exercised, but likewise those of the left arm and shoulder, the latter are especially put into play because the left arm is resisting the pressure of the right hand upon it. ”

“ If girls of thirteen years of age or younger would begin to practice the combined massage exercises and the breathing exercises for fifteen or twenty minutes each day, irregularities in periodical exudations could be prevented in most cases; the chest would be firmer and it would do much to allow the change into womanhood to proceed without any injury to the nerves or general health. ”

“ 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. ”

“ Most apparatus used for exercise acts too artificially.
Because a person possesses great muscular strength, it does not necessarily follow that his organs and nerves have a proportionate strength and vitality. ”

“ The application of scientific massage movements stimulates the nerves, tissues, muscles, organs, vessels, glands and cells much more beneficially and effectively than general exercises. Their combined application is physical culture in its most scientific and perfected form. ”

“ When practicing the combined massage exercises set forth in this book, the muscles become massaged during each exercise.
The strongest athlete may exert the same strength that he employs in heavy-weight lifting, or apparatus work, when applying these massage movements to the body, without any of the possible ill effects resulting from heavy gymnastic work. ”

“ 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. ”

“ 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. ”

“ 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. ”

“ Pregnancy is, however, not feared so much either for the inconvenience of carrying the infant or its delivery, but chiefly because of the current idea that a woman may lose her girlish appearance or not feel as young as before ”

“ Experiments have shown that while the man with big and hard biceps muscles may be able to lift a heavier weight than the man with more supple and elastic muscles, the latter would lift a smaller weight a greater number of times. Both would improve their performance after five minutes of massage had been applied to the arms. ”