Setting Up Exercises for Members of the Uniformed Force And First Aid to the Inj

District of Columbia Fire Dept

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1. 1. Stretch arms forward, sideward, forward and down. Four counts; repeat 6 to 8 times.
The arms, stretched to their utmost, are raised forward horizontally, then moved sideward, knuckles down; in SETTING-UP EXERCISES.
25 returning and lowering the arms the muscles are relaxed; trunk and head erect; execute first two motions slowly; second two moderately fast; inhale on first and second, and exhale on third and fourth counts.
Hands on shoulders, 2. PLACE, 3. Half bend trunk forward and extend... arms sideward.
Two counts; repeat 6 to 8 times, Fig. 34.
The trunk is bent as in Fig. 16, and arms are extended forcibly; in the recovery the elbows are forced back and the chest raised; execute slowly; exhale on first, inhale on second count.
FIG. 35.
Hands on hips, 2. PLACE, 3. Full bend knees and extend arms sideward.
Two counts; repeat 6 to 8 times, Fig. 35.
The knees are bent as in Fig. 20, and arms are extended sideward forcibly; execute moderately slow; breathe naturally.
26 SETTING-UP EXERCISES.

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