GROUP II
Grind: (The order is "Shoulder Grind. Ready--Cross. Balance Turn.
Grind!") Assume the "Cross"[2] position. (See Fig. 2, Chapter V.) The
palms are then turned up, with the backs of the hands down and the arms
forced back as far as possible. (See Fig. 4.)
[Illustration: FIG. 4.--GRIND
In the "Grind" special precaution should be taken not to let the center
of the circle, that the hands are making, come in front of the
shoulders; an attempt should almost be made to make the shoulder-blades
meet. This is particularly necessary on the reverse.]
Then to a measured counting--"One, two, three, four, five," up to
ten--circles of twelve-inch diameter are described with the finger
tips, the latter moving forward and upward, the arms remaining stiff and
pivoting from the shoulders. On the backward movement of the circle the
arms should be forced back to the limit. A complete circle should be
described at each count. Then reverse, going through the same process,
the circles being described in the opposite direction.
In the "Grind" exercises special precaution should be taken not to let
the center of the circle, that the hands are making, come in front of
the shoulders; it should be straight out in the horizontal position;
moreover, as the arm goes backward an attempt should be made to make the
shoulder-blades almost meet. This is particularly necessary on the
reverse--that is, when the hands are coming forward--for here the
tendency, unless men keep the shoulders back, is to contract the chest.
Grate: (The order is "Shoulder Grate. Ready--Cross. Grate!") Assume the
"Cross" position. Then at a count of "One" the arms are slowly raised,
as a deep inhalation is taken, to an angle of forty-five degrees from
horizontal; at the same time the heels are raised till the weight of the
body rests on the balls of the feet. (See Fig. 5.)
[Illustration: FIG. 5.--GRATE
The caution in the "Grate" position is not to let the arms drop, even a
fraction of an inch, below the horizontal, and not to let them go up
above the angle of forty-five degrees, for in either of these cases
there is a distinct rest given to the shoulder muscles. Most of the
ordinary exercises of this kind carry the arms above the head; this
always releases the effort of the shoulder muscle and is therefore
nearly valueless as an exercise for these members.
Another fault in this exercise is letting the head come forward. The
neck should be kept back all the time.]
At "Two" the arms are slowly returned to "Cross" as all air is exhaled
and the heels are lowered to a normal position. Care should be taken to
see that the arms are not allowed to drop below the level of the
shoulders or to rise more than forty-five degrees. The arms should be
raised and lowered ten times.
The caution in the "Grate" position is not to let the arms drop, even a
fraction of an inch, below the horizontal, and not to let them go up
above the angle of forty-five degrees, for in either of these cases
there is a distinct rest given to the shoulder muscles. Most of the
ordinary exercises of this kind carry the arms above the head; this
always releases the effort of the shoulder muscle and is therefore
nearly valueless as an exercise for these members.
Another fault in this exercise is letting the head come forward. The
neck should be kept back all the time.
[Illustration: FIG. 5 A.--SECOND POSITION OF GRATE]
Grasp: (The order is "Head Grasp. Ready--Cross. Grasp!") Assume the
"Cross" position. Then place the hands behind the head. With head up
and eyes front, and in time with the counting, "One, two, three, four,"
the body is bent forward from the waist as far as possible. (See Fig.
6.)
[Illustration: FIG. 6.--GRASP
In the "Grasp" position it is not necessary to go to extremes on the
backward movement; only so far as is really comfortable. In the forward
movement the body should come down practically at right angles to the
hips, but the head should not be allowed to drop forward. The head
should be kept up, with the elbows back and the eyes looking to the
front.]
The body is returned to the upright in the same number of counts, and at
an unusually slow "One" it is bent as far back as comfortable only from
the waist, being returned to the upright at "Two." Care should be taken
to see that this motion is slow and not jerky. The entire movement
should be repeated five times.
In the "Grasp" position it is not necessary to go to an extreme on the
backward movement; only so far as is really comfortable. In the forward
movement the body should come down practically at right angles to the
hips, but the head should not be allowed to drop forward. The head
should be kept up, with the elbows back and the eyes looking to the
front.
HEALTH MAXIMS
Vacillation and doubt are poison to the nerves.
Fear is the forerunner of illness.
"Eyes in the boat" is as good a maxim at drill as in a shell.
When drinking a glass of water stand erect and take a full breath first;
then drink with chest out and hips back and head up.
The men who chase the golf-ball don't have to pursue the doctor.
Two hours of outdoor exercise by the master never yet made him
over-critical of the cook.
[Illustration: FIG. 6 A.--FORWARD POSITION OF GRASP]
Nature never punished a man for getting his legs tired. She has punished
many for getting their nerves exhausted.
The best record in golf is the record she has made of restored health to
the middle-aged.
See how high you can hold your head and deeply you can breathe whenever
you are out of doors.
Six to eight glasses of water a day, none with meals, will make you free
of doctors.
FOOTNOTES:
[Footnote 2: On the "Cross" position, the arms should be straight out
horizontally from the body, with the elbows locked. At the same time
every 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 a little below the horizontal, or even to hold them
slightly above the level.]