(6) 1. Hands on hips, 2. PLACE, 3. Arms, 4. DOWN. At the command PLACE, place the hands on the hips, finger tips on line with trouser seams, fingers extended and joined, thumbs to the rear, elbows pressed back. FIG. 7 (8) 1. Fingers in rear of head, 2. LACE, 3. Arms, 4. DOWN. At the command LACE, raise the arms and forearms as described in (7), and lace the fingers behind the lower portion of the head, elbows well up and pressed well back. These positions should be practiced frequently, and instead of coming to attention after each position, the instructor may change directly from one to another by giving the proper commands instead of commanding arms down. For instance: To change from the position described in sub-paragraph (7) to that described in sub-paragraph (6) having commanded: 1. Hands on shoulders, 2. PLACE, he commands: 1. Hands on hips, 2. PLACE. Unless specially excepted, repeat all movements 8 to 10 times. First Series 34. 1. Hands on hips, 2. PLACE, 3. Quarter bend trunk forward, 4. EXERCISE. Two counts. FIG. 10 FIG. 9 1. Arms to thrust, 2. RAISE, 3. Raise shoulders, 4. EXERCISE. Two counts. The shoulders are raised as high as possible without moving any other part of the body or the head, and lowered back to position; execute briskly; inhale on first and exhale on second count. 1. Hands on hips, 2. PLACE, 3. Quarter bend knees, 4. EXERCISE. Two counts. The knees are flexed until the point of the knee is directly over the toes; whole foot remains on ground; heels together; head and body erect; execute moderately rapidly, emphasizing the extension; breathe naturally. 1. Arms backward, 2. CROSS, 3 Rise on toes, 4. EXERCISE. Two counts. The body is raised smartly until the toes and ankles are extended as much as possible; heels together; head and trunk erect; in recovering position, heels are lowered gently; breathe naturally. FIG. 12 1. Breathing exercise, 2. READY, 3. INHALE, 4. EXHALE. At INHALE, the arms are stretched forward, raised overhead while the lungs are inflated; at EXHALE, the arms are lowered laterally and the lungs deflated; execute slowly; repeat four times. Second Series 35. 1. Hands on shoulders, 2. PLACE, 3. Extend CISE. Two counts. The arms are extended forward forcibly, palms of hands down, and brought back to position smartly, elbows being forced back; exhale on first and inhale on second count. 1. Hands on hips, 2. PLACE, 3. Bend trunk backward, 4. EXERCISE. Two counts. The trunk is bent backward as far as possible, head and shoulders fixed; knees extended; feet firmly on the ground; hips as nearly perpendicular as possible; in recovering, care should be taken not to sway forward; execute slowly; inhale on first and exhale on second count. FIG. 13 1. Arms to thrust, 2. RAISE, 3. Move shoulders forward, 4. EXERCISE. Two counts. The shoulders are relaxed and moved forward as far as possible and then moved backward without jerking; head and trunk erect; execute slowly; exhale on first and inhale on second count. 1. Arms backward, 2. CROSS, 3. Half bend knees, 4. EXERCISE. Two counts. The knees are separated and bent half way to the ground, point of knees being forced downward; head and trunk erect; execute smartly and emphasize the extension; breathe naturally. FIG. 15 1. Hands on shoulders, 2. PLACE, 3. Strike arms sideways, 4. EXERCISE. Two counts. The arms, hands closed, knuckles down, are flung outward forcibly and brought back to shoulders smartly; execute rapidly; breathe naturally. Third Series 36. 1. Hands on hips, 2. PLACE, 3. Bend trunk sideways, right or left, 4. EXERCISE. Two counts. The trunk, stretched at the waist, is inclined sideways as far as possible; head and shoulders fixed; knees extended and feet firmly on the ground; execute slowly; inhale on first and exhale on second count. FIG. 17 |