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

Table 7-2. Static Stretch Exercises to be Used inPhysical TrainingNameDescriptionMuscleGroup(s)Hurdlers Stretch(Quadriceps)Sit with one leg bent and tuckedunder hips so that heel lies justoutside hip; the other leg may bebent or straight. Foot should beextended straight back (not flaredout to one side). Slowly, lean backuntil stretch is felt in top of bent leg.NOTE: To stretch upper thigh and hip flexors, tightenbuttocks and lift hips on side of leg that is tuckedunder while performing this stretch. Bending front legcan provide a further stretch.Quadriceps3 Way Hurdler'sStretch -(Hamstring)From a sitting position, extendone leg out while tucking other infront of hips with knee pointingoutward. Bend torso forwardtoward deck keeping backstraight, stretching muscles ofinner thigh. Hold stretch andreturn to starting position. Next,turn torso toward knee ofextended leg, and bend over fromwaist. Keeping back straight,bring chest toward knee whilestretching muscles in back of leg.Return to starting position. Usingarm opposite extended leg reachup and over while bending bodyto side. Keeping back straight,bring shoulder toward knee while reaching with oppositearm toward foot of extended leg. Stretch shouldbe felt on side of torso and hamstrings.Leg flexors, legadductors, andside of bodySeated Head toKnee (SittingHamstring)From a sitting position, extendthe legs forward and bend thetorso toward the knees, stretchingthe back of the legs. Keepknees slightly bent and the backflat throughout.Leg flexors128 Flexibility