The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 127

Butterflies

Begin by sitting with legs bent and

bottoms of feet together. Grasp ankles

and push legs to floor using elbows

while bending upper torso toward feet

keeping back flat.

NOTE: Leaning upper body over one

knee instead of straight ahead engages hip abductors.

Bend from hips and not the back.

Hip/thigh

adductors

Groin

Stretchers

Begin standing erect, with legs far

enough apart to allow for sufficient

stretch, and toes pointed slightly out-

ward. Shift body weight to one side

while bending the leg on the same

side. The knee of the bent leg should

always be aligned over the toe to

avoid stress in the ligaments and

menisci of the knee joint.

Hip/leg adductors

Legs

Standing or

Prone Quad

Stretch

While standing, bend one leg

back toward buttocks stretching

front of bent leg. Use hand on

same side as bent leg to hold

stretch. Tilting pelvis forward will

engage hip flexor. Knees should

be kept parallel, underneath hips.

This exercise may also be per-

formed while lying face down

(prone) on deck.

Leg extensors and

hip flexors

Shin/Quad

Stretch

Begin kneeling on deck, toes pointed

straight back, palms on deck. Slowly

lower hips toward heels until tight-

ness is felt in quads and shins. If

unable to rest hips on heels, place

hands on outside of legs and support

body weight with arms. If more

stretch is needed, place hands behind feet and lean

slightly back, supporting body weight with arms.

Shins, ankles, and

quadriceps

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

Physical Training

Name Description

Muscle

Group(s)