The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 129

Supine or Sitting

Hamstring

Begin by lying with back flat on

deck (supine), legs extended.

Bring one leg toward chest grasp-

ing ankle with 1 hand and outside

of knee with other hand. Pull leg

toward chest until a stretch is felt

in back of leg. This exercise may

also be performed sitting. Keep-

ing back straight, bring knee of

one leg toward chest. Grasping

ankle with one and outside of

knee with other, extend leg until a

stretch is felt in hamstrings.

Leg flexor

Achilles Stretch

Kneel on deck, toes pointed straight

back, palms on deck. Bring hips back

toward heels supporting body weight

with arms if necessary. Bring one foot

forward until toes are parallel to knee

of other leg. Let bent heel come off the

ground an inch or so. Lower heel of forward leg toward

ground while pushing forward on thigh with chest and

shoulder. Perform stretch on other leg. Goal is not to

flatten heel on deck, but rather to use forward pres-

sure of chest and shoulders on thigh to slightly

stretch Achilles tendon.

Achilles tendon

Soleus Stretch

Standing on a tilt board, on edge of a

stair, or curb, flex foot stretching calf

muscles. Bending knee of leg being

stretched will engage soleus.Note:

soleus and gastrocnemius comprise

the calf musculature.)

Soleus

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

Physical Training

Name Description

Muscle

Group(s)