The elbows should not be allowed to come forward,
but should be kept back and the chest should be arched.
This gives extra work for the muscles of the neck,
as well as for those of the arms and shoulders.
In the “Daily Dozen” this is called simply,
“Head.” (See Fig. 6.)
[Illustration: Fig. 6—Incorrect
position of shoulders in neck
firm]
While maintaining an erect position, the arms are
stretched out forward parallel to each other, the
shoulders being kept back and the chest not cramped.
If the shoulders are allowed to come forward the exercise
is valueless. (See Fig. 7.)
[Illustration: Fig. 7.—Arms
reach]
In this position the arms are bent at the elbows,
with the hands partially clenched, and brought up
about to the point of the shoulders. The shoulders
are held back firmly and the neck is pressed against
the collar, while the chest is arched (Fig. 8).
From this position the following movements are made
with the hands clenched: Arms Cross (Ready-Cross)![1]
[Illustration: Fig. 8.—Arms
bend]
A good exercise in rhythmic time may be developed
by going through the following round of movements:
“Arms Bend, Arms Cross, Arms Bend, Arms Stretch,
Arms Bend, Arms Reach, Arms Bend, Arms Down.”
Assuming the position of “Neck Firm,”
press the hands against the back of the neck and bend
body at the waist forward, at the same time keeping
the head in line with the spinal column and the eyes
up; then back again to the erect position. (See Fig.
6a, Chapter XI.)
This gives excellent exercise for the muscles of the
neck, and, if performed slowly, some exercise for
the back.
Assuming the same position of “Neck Firm,”
bend the body slightly at the waist. This exercise
should not be carried to an extreme, especially in
the case of men who have reached middle age. In
the “Daily Dozen” this is called “Grasp.”
Assume the position of “Attention,” then,
standing on the right foot and keeping the knees straight,
advance the left foot forward about two feet from
the ground. Hold this position while balancing
on the right foot, then back to “Attention”
again. (See Fig. 9.)
[Illustration: Fig. 9.—Balancing]
Make the same motion, standing on the left foot.
Now standing on the right foot, advance the left foot
and, instead of bringing it to the ground, swing it
back and extend it at the same height to the rear,
still balancing on the other foot. Hold this position
for a moment. After some practice this movement
can be executed by standing on one foot and putting
the other leg first forward and then back for several
times.
