EXERCISE 9.
Stand straight with the arms down at your side. Double up your right fist. Keeping the arms straight, swing it back as far as possible and then front until it is directly overhead. Just the same as you do when you swing your arm in walking, only more so. Continue swinging the arm this way, but instead of swinging it back at your side, move it around, so that your arm finally swings up across the chest to the overhead position. The idea is to swing it, changing the plane gradually so that you pass through all the different positions between the side plane and the chest plane.
Repeat the same motions with the left arm.
Standing straight in military position as above, raise your right arm straight out from the shoulder, fist closed. Without bending the elbow, swing the arm back and forth as far as possible, on a level with the shoulders. Raise the arm a little and continue this swinging movement, each time raising it a little higher, then gradually descend passing from the shoulder level and continuing down.
Perform the same exercise with the right arm.
Caution:—These exercises must not be done too strenuously at first, as there is a severe strain on the shoulder blades. After the muscles become a little hardened, you can carry out these exercises with more vigor and about ten times in each of the varying positions.