The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 125

Torso: Abdominals and Back

Supine Back

Stretch

While lying on back (supine), bring

both knees up and toward chest.

Place hands behind knees and gently

pull both legs toward chest, stretch-

ing back muscles. Excellent stretch

for lower back. Can help relieve mus-

cle spasm and reduce risk of injury

(muscle strain) to back muscles. When performing

stretch, one may initially feel increased tightness or

pain. HOLD stretch until you can feel muscles relax

and tightness subside. May hold stretch for as long as

a minute.

Back extensor

muscles

Overhead Trunk

Side Stretch

This exercise may be performed from

a standing position or while lying on

deck. From a standing position with

arms above head, grasp wrist of arm

on side that is to be stretched, and

slowly bend torso to opposite side

that is to be stretched. Return to start-

ing position and repeat on other side.

While lying on side, slowly lift torso

off deck and hold.

Abdominal

muscles

Torso Prone

Stretch (Press-

Ups, Lizard)

Begin lying on stomach

(prone) with hands flat on

deck as for a push-up.

Extend arms so that upper

torso lifts off deck.

Abdominal

muscles

Hips

Hip Cross-Over

Begin from a lying posi-

tion (on back) with legs

extended. Bring one knee

toward chest at a 90°

angle. Using opposite

hand, pull leg over other leg and toward floor. Stretch

should be felt in lower back and side of hip.

Iliotibial band and

hip abductor

muscles

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

Physical Training

Name Description

Muscle

Group(s)