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

" Incorporate a total body flexibility program into Special Warfare training andinclude stretches for the hip flexors, abdominals, and hamstrings." Focus on proper technique as presented below.Proper technique is important whenperforming all calisthenics.If the muscles are not strong enough to perform an exercise properly, other muscleswill come into play. The result: the wrong muscles get developed and can lead to injury.For example, exercises that are too difficult for the lower abdominals will rely on the hipflexors. Hip flexors which are relatively stronger than the abdominals, result in the stomachprotruding. This may lead to injury and low-back pain. Proper technique is essential.The following suggestions should decrease mechanical stress on the low backduring hip flexor exercises:" Keeping one foot on the deck minimizes the stress placed on the lower backand spine. Many exercises that require both legs to be off the deck simultaneouslycan be modified so that one foot is constantly on the deck supportingthe low back (Figure 8-1 and Figure 8-2)." Placing a fist under the lower part of the buttocks helps to keep the spine in aneutral position." Lifting the head and slightly rolling the shoulders helps maintain the positionof the spine." Performing hip flexor exercises prior to abdominal exercises.Figure 8-1. ModifiedFlutterkick: KeepingOne Foot on the DeckProtects the LowerBackFigure 8-2. Modified“Knee Bender”:Keeping One Foot onthe Deck Protects theLower Back138 Calisthenics