The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Table 7-2. Static Stretch Exercises to be Used inPhysical TrainingNameDescriptionNeckMuscleGroup(s)Lateral andForward NeckStretchIn a standing position, clasphands behind back, with lefthand grasping right wrist.Bend head to left bringingleft ear toward left shoulder,while slowly pulling downon right arm with left handfor added stretch (do notshrug shoulder up to ear).Stretch should be felt onright side of neck and shoulders.Perform stretch on leftside by grasping left wrist with right hand. Bring rightear toward right shoulder while pulling down on leftarm with right hand. Return to upright position andflex head forward and down using either hand to holdstretch. Return head to upright position.Shoulders, Chest, and ArmsNeck musclesChest StretchBegin from a standing positionwith arms extended toside at shoulder level. Whilekeeping thumbs pointed up,extend arms backward.Either have another personhold stretch or use a polefor resistance.Anteriorshoulder andchest musclesSwimmer'sStretchPerform seated. Clasp handstogether behind lower back, palmsup, thumbs pointed down. Whilebending over from waist, slowly pullarms up and toward head.Chest andanteriorshouldermusclesThe Navy SEAL Physical Fitness Guide 123