The Navy SEAL Physical Fitness Guide - Human Performance

122 Flexibility

Static Stretching

Most of the benefits derived from flexibility training are obtained with a consistent,

post-exercise, static stretching program. The stretching that is performed following

exercise on one day helps to prepare the muscles for the next day's exercise session.

The following exercises (Table 7-2) can be incorporated into a post-exercise

stretching program by selecting 1-3 stretches for each anatomical

location listed below. Remember to balance the front of the body with the back (e.g., hip

extensors with hip flexors, hamstrings with quadriceps). Select more stretches for those

body areas exercised (e.g., legs after a run, shoulders after a swim). Perform 2-5 repetitions

per stretch, hold for 15-30 seconds, then relax for 10-15 seconds. Note: these stretches are

all no count exercises.

Trunk Twisters

No count exercise: Starting from

a seated position with hands

behind the head, twist the upper

torso to one side, and then to

the other.

Abdominal

muscles,

including obliques

Trunk Bending

Fore/Aft

No count exercise: Standing straight, knees

slightly bent, bend the trunk forward and then

back.

Hip flexors

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

Physical Training

Name Description

Muscle

Group(s)