Page:Massage & exercises combined (second version).djvu/76

 over the lower chest as in exercise No. 2 (Fig. 7 C and D) or (Fig. 2 A to F).

Now, bend the upper body, this time only slightly forward and cross the left forearm over the right, thus placing the hands on the opposite lower sides of the trunk and massage from there inward and upward over the breast and upper chest as in exercise No. 5 (Fig. 7 E and F) or (Fig. 5 G to J).

From there let the hands be brought around and stroke down each side of the back and buttocks with the backs of the hands, as in exercise No. 5 (Fig. 7 G and H) or (Fig. 5 K and L).

Now, swing the out-stretched arms around to the front (Fig. 7 I), bend the elbows (Fig. 7 J) and place the palms of the hands, with fingers out-stretched and close together, on each opposite side of the lower chest (Fig. 7 K) and while keeping the hands stationary on the skin, quickly move or push this and the underlying tissues and muscles sideways four times (Fig. 7 L).

This exercise done five times will take about one minute.

Notice—The exercise should, like all the others, be executed so that there is no pause between the various movements. Combined with Deep Breathing

If the exercise is done slowly, deep breathing may be added in the following way:

Inhale deeply and forcibly through the nose so that the lungs are filled with air, while the hands are moving upward over the right leg and side of hip and the body is being raised.

Exhale this air quickly and forcibly through the mouth, while continuing massage over the abdomen to the left side, with the body bent slightly forward.

Breathe through the nose in the same way, while the left hand strokes the right arm and continues underneath the shoulder.