The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 119

Table 7-1. Dynamic Stretch Exercises to be Used in Physical Training

Name Description

Muscle

Group(s)

Neck Rolls

No count exercise: From a

standing position, slowly roll

the head to the side, toward

the back, to other side, etc. Neck muscles

Hi Jack, Hi Jill

4-count exercise: Begin from

a standing position, with one

arm elevated above the head,

and other arm down and

slightly away from body. On

count 1 both arms are pulled

backward, stretching chest

muscles, and released. Count

2 repeats first movement. On

count 3, arms exchange posi-

tions and again pull toward

back and release. Repeat this

movement on count 4.

Chest and

anterior

shoulder

muscles

Up Back and Over

3-count exercise:

Begin from standing

position, arms at

sides. On count 1,

bring both arms for-

ward and upward.

On count 2, bring

both arms down and

back. On count 3,

bring both arms for-

ward, up, back, and

around to complete

a full circle.

Shoulders, chest,

and back