The Navy SEAL Physical Fitness Guide - Human Performance

128 Flexibility

Hurdlers Stretch

(Quadriceps)

Sit with one leg bent and tucked

under hips so that heel lies just

outside hip; the other leg may be

bent or straight. Foot should be

extended straight back (not flared

out to one side). Slowly, lean back

until stretch is felt in top of bent leg.

NOTE: To stretch upper thigh and hip flexors, tighten

buttocks and lift hips on side of leg that is tucked

under while performing this stretch. Bending front leg

can provide a further stretch.

Quadriceps

3 Way Hurdler's

Stretch -

(Hamstring)

From a sitting position, extend

one leg out while tucking other in

front of hips with knee pointing

outward. Bend torso forward

toward deck keeping back

straight, stretching muscles of

inner thigh. Hold stretch and

return to starting position. Next,

turn torso toward knee of

extended leg, and bend over from

waist. Keeping back straight,

bring chest toward knee while

stretching muscles in back of leg.

Return to starting position. Using

arm opposite extended leg reach

up and over while bending body

to side. Keeping back straight,

bring shoulder toward knee while reaching with oppo-

site arm toward foot of extended leg. Stretch should

be felt on side of torso and hamstrings.

Leg flexors, leg

adductors, and

side of body

Seated Head to

Knee (Sitting

Hamstring)

From a sitting position, extend

the legs forward and bend the

torso toward the knees, stretch-

ing the back of the legs. Keep

knees slightly bent and the back

flat throughout.

Leg flexors

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

Physical Training

Name Description

Muscle

Group(s)