e arm in a
circle in the shoulder socket, and forcing the shoulder-blades back and
together as the arms go back. The circle made by the hands should be
about twelve inches in diameter.

Arms Stretch (Ready-Stretch!)

In this exercise the arms are raised to a position straight up above the
head, with the hands extended. The palms may be together or facing
front. (See Fig. 3.)

[Illustration: FIG. 3.--ARMS STRETCH]

Hips Firm!

(This order is given, "Hips-Firm!")

The hands are placed on the hips, with thumbs back and fingers forward.
The chest should be arched, the shoulders and elbows kept well back, and
the neck pushed hard against the collar. (See Fig. 4.)

Also the hips should be kept well back and the abdomen in. This gives
the same poise as the "Attention" position, but it puts more work on the
shoulder muscles and so gives greater opportunity for arching the chest.
In the "Daily Dozen" this position is called simply, "Hips."

[Illustration: FIG. 4.--HIPS FIRM]

Neck Firm!

(This order is given, "Neck-Firm!")

Maintaining the same position as in "Hips Firm," the hands are quickly
raised and put against the back of the head (the finger-tips slightly
interlaced) just where it joins the neck, exerting some pressure; at
the same time the head and neck are forced well back. (See Fig. 5.)

[Illustration: FIG. 5.--NECK FIRM]

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]

Arms Reach (Ready-Reach!)

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]

Arms Bend (Ready-Bend!)

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 exerc