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

Table 7-2. Static Stretch Exercises to be Used inPhysical TrainingNameDescriptionTorso: Abdominals and BackMuscleGroup(s)Supine BackStretchWhile lying on back (supine), bringboth knees up and toward chest.Place hands behind knees and gentlypull both legs toward chest, stretchingback muscles. Excellent stretchfor lower back. Can help relieve musclespasm and reduce risk of injury(muscle strain) to back muscles. When performingstretch, one may initially feel increased tightness orpain. HOLD stretch until you can feel muscles relaxand tightness subside. May hold stretch for as long asa minute.Back extensormusclesOverhead TrunkSide StretchThis exercise may be performed froma standing position or while lying ondeck. From a standing position witharms above head, grasp wrist of armon side that is to be stretched, andslowly bend torso to opposite sidethat is to be stretched. Return to startingposition and repeat on other side.While lying on side, slowly lift torsooff deck and hold.AbdominalmusclesTorso ProneStretch (Press-Ups, Lizard)Begin lying on stomach(prone) with hands flat ondeck as for a push-up.Extend arms so that uppertorso lifts off deck.HipsAbdominalmusclesHip Cross-OverBegin from a lying position(on back) with legsextended. Bring one kneetoward chest at a 90°angle. Using oppositehand, pull leg over other leg and toward floor. Stretchshould be felt in lower back and side of hip.Iliotibial band andhip abductormusclesThe Navy SEAL Physical Fitness Guide 125