Hips: Same position, but hands on hips, elbows back.
Neck (or "Head"): Same position, but hands on back of neck, elbows back.
Cross: Same position, but arms extended full length out from body, palms down.
Grind: Maintaining the "Cross" position, turn palms up, and then make ten circles with hands, the diameter of the circle to be one foot ([Fig. 12]). In doing this keep the arms horizontally out from the body, and on the backward sweep try to make the shoulder-blades almost meet at the back. (See [Fig. 4], Chapter XI.) Rest ten seconds. Deep breathing with hands on hips.
| FIG. 12.—"GRIND," SHOWING HOW THE PALMS OF HANDS ARE TURNED UP IN THIS EXERCISE |
No. 2. Attention!
Stretch: Lift arms straight up above head, palms out.
Reach: Bring arms down, extending them straight out in front. Palms in, but keep shoulders back.
Fling: Bend elbows out and bring hands in to chest, palms down. Then to "Cross," back to "Fling" again, and so on ten times. (See [Fig. 13.])
| FIG. 13.—FLING. CORRECT POSITION |