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- Herausgeber: Science & Technology Publishing
- Kategorie: Lebensstil
- Sprache: Englisch
Massage & Exercises Combined: A Permanent Physical Culture Course for Men, Women and Children is a comprehensive guide dedicated to the art and science of physical well-being through the integration of massage and exercise. Originally published in the early 20th century, this book offers a holistic approach to health, emphasizing the importance of regular physical activity and therapeutic massage for people of all ages and fitness levels. The book is structured as a practical manual, providing detailed instructions and illustrations for a wide variety of exercises designed to develop strength, flexibility, and overall vitality. Each exercise is carefully explained, with attention to proper form and technique, ensuring that readers can safely and effectively incorporate them into their daily routines. The exercises range from gentle movements suitable for children and beginners to more advanced routines for those seeking greater physical development. In addition to exercise, the book delves deeply into the practice of massage, outlining its numerous benefits for circulation, muscle recovery, and relaxation. Step-by-step guidance is provided for self-massage as well as techniques that can be performed by a partner or practitioner. The author emphasizes the synergy between massage and exercise, illustrating how the two practices complement each other to promote lasting health and prevent injury. Throughout the text, readers will find practical advice on establishing a consistent physical culture regimen, adapting routines to individual needs, and maintaining motivation over the long term. The book also addresses common misconceptions about physical training and offers encouragement for readers at every stage of their fitness journey. With its accessible language, clear illustrations, and timeless wisdom, Massage & Exercises Combined remains a valuable resource for anyone interested in improving their physical health, enhancing their well-being, and cultivating a lifelong habit of self-care. Whether you are a beginner seeking guidance or an experienced practitioner looking to deepen your understanding, this classic work provides the tools and inspiration needed to achieve a balanced and healthy lifestyle.
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MASSAGE & EXERCISES COMBINED
PREFACE
CONTENTS
ATHLETIC INSTRUCTORS
RESULTANT BAD EFFECTS FROM THE USE OF HEAVY APPARATUS, WEIGHTS AND TOO STRENUOUS EXERCISES
THE CONSTRUCTION AND CHARACTERISTICS OF THE COMBINED MASSAGE EXERCISES
COMMENTARIES AS TO THEIR USE
THE PRESSURE OF THE HANDS
THE DEGREE OF EXERTION
THE BEST TIME FOR THE EXERCISES
SPECIAL REMARKS
THE ILLUSTRATIONS
GENERAL AND DETAILED DESCRIPTION OF THE COMBINED MASSAGE EXERCISES WITH THEIR ANALYSIS AND EFFECTS
Exercise No. 1
Detailed Description
Analysis and Effects of the Combined Massage Exercise No. 1
THE COMBINED MASSAGE EXERCISE No. 2
Detailed Description
Analysis and Effects of the Combined Massage Exercise No. 2
THE COMBINED MASSAGE EXERCISE No. 3
Detailed Description
Exercise No. 3 A
Analysis and Effects of the Combined Massage Exercise No. 3 (3 A)
THE COMBINED MASSAGE EXERCISE No. 4
Detailed Description
Analysis and Effects of the Combined Massage Exercise No. 4
THE COMBINED MASSAGE EXERCISE No. 5
Detailed Description
Combined with Deep Breathing
Analysis and Effects of the Combined Massage Exercise No. 5
THE COMBINED MASSAGE EXERCISE No. 6
Detailed Description
Analysis and Effects of the Combined Massage Exercise No. 6
THE COMBINED MASSAGE EXERCISE No. 7
Detailed Description
Combined with Deep Breathing
Analysis and Effects of the Combined Massage Exercise No. 7
THE COMBINED MASSAGE EXERCISE No. 8
Detailed Description
Analysis and Effects of the Combined Massage Exercise No. 8
THE COMBINED MASSAGE EXERCISE No. 9
Detailed Description
Exercise No. 9 A
Analysis and Effects of the Combined Massage Exercise No. 9 (9 A)
THE COMBINED MASSAGE EXERCISE No. 10
Detailed Description
Analysis and Effects of the Combined Massage Exercise No. 10
THE COMBINED MASSAGE EXERCISE No. 11
Detailed Description
Analysis and Effects of the Combined Massage Exercise No. 11
THE COMBINED MASSAGE EXERCISE No. 12
Detailed Description
Analysis and Effects of the Combined Massage Exercise No. 12
THE COMBINED MASSAGE EXERCISE No. 13
Detailed Description
Combined with Deep Breathing
Analysis and Effects of the Combined Massage Exercise No. 13
THE COMBINED MASSAGE EXERCISE No. 14
Detailed Description
Exercise No. 14 A
Analysis and Effects of the Combined Massage Exercise No. 14
Effects of Exercise No. 14 A
PROPER BREATHING
SPECIAL AND GENERAL DEEP BREATHING EXERCISES
The Special Deep Breathing Exercise No. I
The Special Deep Breathing Exercise No. II
The Special Deep Breathing Exercise No. III
The General Deep Breathing Exercise A
The General Deep Breathing Exercise B
SPECIAL REMARKS
SYNOPTIC REVIEW OF THE COMBINED MASSAGE EXERCISES
HOW THE NUMBER OF EXERCISES FOR ONE PERFORMANCE CAN BEST BE DECREASED
ANOTHER SYSTEM PRACTICING THE MOVEMENTS OF THE BODY WITHOUT THE MASSAGE
SUPPLEMENT HOW THE EXERCISES MAY BE UTILIZED IN SOME DISEASED AND DISORDERED CONDITIONS OF THE BODY
ANAEMIA
HEADACHE
DISORDERS OF THE DIGESTIVE SYSTEM
DISORDERS OF THE LIVER
DIABETES
AFFECTIONS OF THE LUNGS
DISORDERED CONDITIONS OF THE HEART
INSOMNIA
MUSCULAR DISORDERS
NERVOUS DISEASES
OBESITY
CURVATURE OF THE SPINE
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THE AUTHOR
MASSAGE & EXERCISES COMBINED
A PERMANENT PHYSICAL CULTURE COURSE FOR MEN WOMEN AND CHILDREN
HEALTH-GIVING, VITALIZING PROPHYLACTIC, BEAUTIFYING
A NEW SYSTEM OF THE CHARACTERISTIC ESSENTIALS OF GYMNASTIC AND INDIAN YOGIS CONCENTRATION EXERCISES COMBINED WITH SCIENTIFIC MASSAGE MOVEMENTS
WITH 86 ILLUSTRATIONS AND DEEP BREATHING EXERCISES
BY ALBRECHT JENSENFORMERLY IN CHARGE OF MEDICAL MASSAGE CLINICS AT POLYCLINIC HOSPITAL AND OTHER HOSPITALS, NEW YORK
1920 NEW YORK, N. Y.
COPYRIGHT 1920 BY ALBRECHT JENSEN
All Rights Reserved
Printed by Brooks & Porter New York
The human body is like a chain—it is only as strong as its weakest link.
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.
Good health is the best heritage parents can transmit to their children.
PREFACE
In this volume I have endeavored to place before the public a novel method of real scientific massage movements combined with exercises, so that the benefits of both may be obtained simultaneously.
The simplicity of its technic together with its ready personal application make it possible for any individual to achieve excellent results from its use.
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.
In working out a practical presentation of this system, it was noted that the massage movements and the most beneficial exercises could be combined readily and simply (although this must be done in a prescribed way) and that their balanced, logical combination resulted in a method far superior to all other systems of exercises, not only for the maintenance of health, but for special therapeutic and physiologic purposes.
The exercises are chiefly intended for use at home, and will be found to be more advantageous to the individual than any course of physical culture offered anywhere. No gymnastic equipment is necessary and no expenditure, save that of the time required, which will vary mostly from twelve to twenty-five minutes daily according to the time, need and inclination of the individual.
Albrecht Jensen, New York.
DR. WILLIAM SHARPE 20 West 50th Street, New York
March, 1920.
Mr. Jensen:
Dear Sir:
It is a pleasure to recommend most highly your system of massage and exercises combined. I have observed the excellent results—from your method of massage alone—in so many of the patients at the Polyclinic Hospital—both in my own patients and in those of the other physicians that I do not hesitate to endorse your statements. The fact that no apparatus is necessary for the combined massage exercises, which are thus automatically graduated according to each person’s strength and condition, is a most desirable feature.
They are especially adapted to be used by men, women and children as a permanent physical culture course.
Very truly yours,
(Signed) William Sharpe.
EDWARD LELAND KELLOGG, M.D. WILLIAM ALVIN KELLOGG, M.D. 48 West 51st Street New York
April, 1920.
Mr. A. Jensen, New York City.
Dear Sir:
I am glad to have had the privilege of looking over the manuscript of your system of combined massage and exercise.
The results so far as I have observed them have been excellent. This combined treatment possesses manifest advantages over either massage or exercises given separately.
The fact that no apparatus is needed and that the strength of the individual adapts the course or treatment to his particular need, renders it generally applicable.
Very truly,
(Signed) E. L. Kellogg.
CONTENTS
PAGE
Athletic Instructors
13
Resultant Bad Effects from the Use of Heavy Apparatus, Weights and too Strenuous Exercises
15
Special Benefit to Women from the Use of These Exercises
17
The Construction and Characteristics of the Combined Massage Exercises
19
Commentaries as to Their Use
24
The Pressure of the Hands
24
The Degree of Exertion
26
The Best Time for the Exercises
27
Special Remarks
28
General and Detailed Description of the Combined Massage Exercises with Their Analyses and Effects
30
Exercise No. 1
30
Exercise No. 2
33
Exercise No. 3
36
Exercise No. 3 A
39
Exercise No. 4
41
Exercise No. 5
43
Exercise No. 6
48
Exercise No. 7
50
Exercise No. 8
54
Exercise No. 9
56
Exercise No. 9 A
57
Exercise No. 10
59
Exercise No. 11
62
Exercise No. 12
64
Exercise No. 13
66
Exercise No. 14
69
Exercise No. 14 A
70
Proper Breathing
72
Special and General Deep Breathing Exercises
74
Synoptic Review of the Combined Massage Exercises
78
How the Number of Exercises for One Performance Can Best Be Decreased
85
Another System
:
Practicing the Movements of the Body Without the Massage
86
SUPPLEMENT
How the Exercises May Be Utilized in Some Diseased And Disordered Conditions of the Body
87
Anaemia
88
Headache
88
Disorders of the Digestive System
88
Disorders of the Liver
90
Diabetes
90
Affections of the Lungs
90
Disordered Conditions of the Heart
91
Insomnia
91
Muscular Disorders
91
Nervous Diseases
92
Obesity
92
Curvature of the Spine
92
ATHLETIC INSTRUCTORS
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. 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. Sandow is not as tall as Muller, however, and quite naturally if a man of small stature has the same muscular development as a taller man, it is conclusive that the figure of the smaller must appear more clumsy.
It does not follow that two persons practicing the same exercises will develop similar figures, although some men and women, who teach or publish courses in physical culture, often give their pupils or readers this impression.
However, any good exercises will improve the figure. What is significant is the fact that Sandow and Muller are arguing so much about a matter of no vital importance. Both might be sound and healthy, even if what they say about each other is true.
