1.  Hands  4.  Grind   7.  Crawl   10.  Wave
2.  Hips   5.  Grate   8.  Curl    11.  Weave
3.  Head   6.  Grasp   9.  Crouch  12.  Wing

These exercises are not difficult nor exhausting, and do not demand great strength for their proper execution.  They are designed, both from a scientific and a practical point of view, to give exactly the right amount of exercise to every muscle of the body.  They are intended to promote suppleness, and especially to strengthen those muscles which are seldom brought into play in ordinary daily life.  A conscientious fifteen minutes a day with the “Daily Dozen” will soon do more for a man than any amount of skilled physical feats or “strong-man stunts.”  When one first practises these movements their effect will be felt on the little-used muscles of the neck, back, and stomach; yet they will not leave the pronounced muscular fatigue which follows the ordinary exercises and which does more harm than good.

HEALTH MAXIMS

Dress to be cool when you walk and warm when you ride.

Clean skin, clean socks, clean underwear every day.

Getting mad makes black marks on the health.

Sleep woos the physically tired man; she flouts the mentally exhausted.

Nature won’t stand for overdrafts any more than your bank.

In a squad it is the job of each individual to make himself fit, for it is his example that helps the rest.

The leader may be no better than you, but some one must give the orders and set the pace.

Two things are essential to a clean skin; one is bathing and a rub-down, but the other is still more important, and that is perspiration.

Food, water, and oxygen are the fuel for running the human machine.

You never saw a dog fill his mouth with food and then take a drink to wash it down.

CHAPTER X

Any setting-up exercises should be preparatory—­that is, they should make men ready for the serious work of their day, and in no way exhaust any portion of their vitality.  This modern “shorthand” method of setting-up leaves men in an exhilarated condition, and, instead of taking anything out of them, it prepares the body for any kind of work that may be required.

Each exercise starts from the position of “Attention,” which is thus described in the army manual: 

Heels on the same line and as near each other as the conformation of the man permits.

Feet turned out equally and forming with each other an angle of about sixty degrees.

Knees straight without stiffness.

[Illustration:  Fig. 1.—­Hands

The description of this exercise is the same as that given for the military command of “Attention,” and the following points should be carefully noted: