Arms Cross (Ready-Cross!)

This movement is taken from the position of "Attention" by raising the
arms from the sides and turning the palms down; it may be varied by
turning the palms up. Holding the arms in this position, at the same
time turning the hands and keeping the neck straight and the chest
arched, will develop all the muscles over the shoulder. (See Fig. 2.)

[Illustration: FIG. 2.--ARMS CROSS

On the "Cross" position the arms should be straight out horizontally
from the body, with the elbows locked. At the same time, resistance
should be placed against the head and neck coming forward at all. These
should be held in exactly the same position as at "Attention." The
tendency is either to let the arms bend a little or to let them drop
below the horizontal, or even to hold them slightly above the level.]

From this position "shoulder-grinding" may be practised. This is
executed by keeping the arms extended, turning the whole 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.)