The Navy SEAL Physical Fitness Guide - Human Performance

126 Flexibility

Iliopsoas Stretch

This exercise is essentially a standing

lunge with a pelvic tilt. Begin from a

standing position. Step forward with

one leg, placing one foot in front of the

other. Keep both legs slightly bent.

Weight should be distributed toward

the front foot. Flatten the back and tuck

the hips under, stretching the iliopsoas

muscle on the front of the back leg. For added stretch,

either lean slightly back with the upper torso or bend

further at the knees.

Iliopsoas

Hip Stretch

Begin by lying on back, knees

bent, and feet flat on the deck.

Cross one leg so that the ankle is

resting on the knee of the other

leg. Slowly lift the one leg off the

deck and move it toward the

chest. The stretch should be felt

in the hip of the crossed leg.

NOTE: May also be performed

seated using arms to pull leg, as

one unit, toward body.

Hip extensors

Kneeling Lunge

with Pelvic Tilt

Begin kneeling on deck with toes

pointed straight back. Move one

leg forward until knee of forward

leg is directly over ankle of for-

ward foot. Without changing posi-

tion of either leg, lower front of

hip downward until a stretch is

felt in front of back leg. Then, per-

form stretch on other side.

NOTE: Placing front leg slightly to

the side will also stretch leg

adductors.

Iliopsoas

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

Physical Training

Name Description

Muscle

Group(s)