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." Body Prone (Ready-Bend!) 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." Balancing (Ready-Balance!) 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.