4, Chapter XI.) Rest ten seconds.

Deep breathing with hands on hips.
[Illustration: FIG.

12.--"GRIND," SHOWING HOW THE PALMS OF HANDS ARE TURNED UP IN THIS EXERCISE] No.2.

Attention! Stretch: Lift arms straight up above head, palms out.
Reach: Bring arms down, extending them straight out in front.

Palms in, but keep shoulders back.
Fling: Bend elbows out and bring hands in to chest, palms down.