1931

578
EXERCISES FOR SEDENTARY WORKERS.
"THE DAILY DOZEN."
A wish has been expressed for some tables of exercises suitable
for those wlio wish to do some physical training every day. The
exercises given below are taken from the Army " Manual of
Physical Training, 1931." A description of the exercises is given
first, and then two specimen tables incorporating the exercises have
been drawn up.
DESCRIPTION OF EXERCISES.
(a) Starting positions.
1.
—"
Hips firm."
Grasp the waist firmly with the hands just
above the hips, fingers together in front and thumbs
behind, palms pressed well down, shoulders kept in the
same position as at attention.
"
Arms bend."
Moving the elbows as little as possible
from the sides, bend the arms quickly and energetically by
carrying the hands the shortest way close up in front of the
body till the forearms are fully bent on the upper arms,
fists clenched and carried backward into line with the
shoulders, the position of which should be maintained as
at attention, backs of the hands turned outwards.
2.—"
Feet astride."
Carry left foot to left and right foot to
right about two foot lengths each. May Le performed in
one movement by jumping up and moving the feet
outwards simultaneously.
3.
—"
Arms low Cross."
Place arms across lower part of
body, crossing each other at the wrist, elbows slightly bent.
4.
—"
Arms sideways raise."
Raise arms outwards from body
until level with shoulders, keeping palms of the hands
down, fingers together.
5.
—On hands on ground.
"
One " : Bend the knees quickly
outward, incline the trunk slightly forward and place the
palms of the hands on the ground, rather more than the
width of, the shoulders apart, fingers turned slightly
inward, arms straight and nearly vertical. Tlie back should
be kept straight and the head in the same relative position
to the shoulders as at attention.
" Two " : Keeping the arms straight, shoot the left foot
backward so that the body and left leg is straight and
fully stretched.
" Three " : The same with the right foot. The weight
should now be supported by the toes and hands, heels