formed slowly.
On a count of "One, two, three, four" the arms are raised laterally
until they are extended straight upward at "One" and a full inhalation
is reached. (See Fig. 15.) At "Two" the arms begin to fall forward and
downward, and the body bends forward from the waist up, and eyes front,
until, at "Four" the body has reached the limit of motion and the arms
have passed the sides and have been forced back and up (as the trunk
assumes a horizontal position) as far as possible. (See Fig. 15a.)

[Illustration: FIG. 15.--WING

In the "Wing" position, which is a final breathing exercise, the breath
should be taken well in as the arms are raised over the head; then
exhaled as the body and arms swing forward, with a final crowding out of
some of the residual air by forcing in the abdomen as the arms are
raised over the back. Start the inhalation again as the arms come
forward.]

[Illustration: FIG. 15A.--END OF WING]

On a count of "One, two, three, four" the body is straightened, reaching
an upright position, with arms vertically extended, at "Three." At
"Four" the arms are lowered to a "Cross" position, but with palms up and
arms and shoulders forced hard back. Very slow counting is essential to
the correct execution of this exercise. All air should be forced from
the lungs as the body bends forward to the "Wing" position, and they
should be filled to capacity as the body is straightened and the arms
brought down. Inhale through the nose. The entire movement should be
repeated five times.

HEALTH MAXIMS

Preparedness is nine-tenths physical strength and endurance.

If you take more food than the digestion can handle, you not only tire
the stomach, but the whole system.

Envy, jealousy, and wrath will ruin any digestion.

You'll never get the gout from walking.

Tennis up to the thirties, but golf after forty.

Tight shoes have sent many a man to bed with a cold.

Leg weariness never yet produced brain fag.

Whenever you walk, stand up, with chin in, hips back, and chest out,
and think how tall you are.

Courage and concentration will conquer most obstacles.

The hurry of half a squad never brought the whole troop home.

The army must have sound lungs and a good stomach quite as much as arms
and ammunition.

***END OF THE PROJECT GUTENBERG EBOOK KEEPING FIT ALL THE WAY***

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