The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 123

Table 7-2. Static Stretch Exercises to be Used in Physical Training

Name Description

Muscle

Group(s)

Neck

Lateral and

Forward Neck

Stretch

In a standing position, clasp

hands behind back, with left

hand grasping right wrist.

Bend head to left bringing

left ear toward left shoulder,

while slowly pulling down

on right arm with left hand

for added stretch (do not

shrug shoulder up to ear).

Stretch should be felt on

right side of neck and shoul-

ders. Perform stretch on left

side by grasping left wrist with right hand. Bring right

ear toward right shoulder while pulling down on left

arm with right hand. Return to upright position and

flex head forward and down using either hand to hold

stretch. Return head to upright position.

Neck muscles

Shoulders, Chest, and Arms

Chest Stretch

Begin from a standing posi-

tion with arms extended to

side at shoulder level. While

keeping thumbs pointed up,

extend arms backward.

Either have another person

hold stretch or use a pole

for resistance.

Anterior

shoulder and

chest muscles

Swimmer's

Stretch

Perform seated. Clasp hands

together behind lower back, palms

up, thumbs pointed down. While

bending over from waist, slowly pull

arms up and toward head.

Chest and

anterior

shoulder

muscles