Crouch: Assume the “Cross” position
of the arms and “Stride” stand, feet about
eighteen inches apart. Now, keeping the head up
and the neck back and back straight, bend the knees
and come down slowly, not too far (Fig. 16), until
fully accustomed to it, and up again. Repeat this
five times. (See Fig. 10, Chapter XII.)
[Illustration: Fig. 16.—“Crouch,”
Showing erect position of body
and back]
No. 6. Attention!
Heel-raising: Lift the heels from the floor,
maintain the position on the toes for a second, then
back onto the heels once more. Repeat some ten
times, then take the “Stride” stand and
repeat ten times in this position.
No. 7. Attention!
Wing-work: Raise the arms to the “Cross.”
Then lift arms straight over head, inhaling; then,
bending body forward and keeping the neck straight,
swing the arms backward at the shoulder, exhaling,
and come forward until the body is about level with
the waist; then up again (Fig. 17). Picture the
arms as looking like a bird’s wings. Repeat
this five times in each direction. (See Figs. 15,
15a, Chapter XIII.) Final deep breathing, with arm
lifting as before.
[Illustration: Fig. 17.—“Wing”
Position, also back position of
“Curl.” Face should,
however, be turned up]
[Footnote 1: This is the same movement as in
the ordinary “Cross” position, except
that the hands are kept clenched.]
A TEN-DAY PROGRAM
Attention!
Hips Firm
Neck Firm
Arms Bend
Arms Cross
Arms Stretch
Arms Reach
Mark Time
Mark Time on Toes
Attention!
Stepping
Heels Raise
Deep Breathing (At “Arms Stretch”)
Hike or Outdoor Work
Walk half-mile on level, each man at his own stride.
[Illustration: Correct position of
neck and shoulders in all
reach exercises]
Walk in pairs—column of twos; the shorter
men should be in front.
Attention!
Hips Firm
Neck Firm
Body Prone
Hips Firm
Stride Stand
Body Bend (Side to left and right)
Attention!
Arms Bend
Arms Cross
Balancing (On one foot—to right
and left)
Arms Stretch
Mark Time
Mark Time on Toes
Attention!
Heels Raise
Stepping
Deep Breathing
