The Navy SEAL Physical Fitness Guide - Human Performance

130 Flexibility

A Post-Exercise Total Body Stretching Program

A suggested post-exercise total-body stretching program is outlined in Figure 7-5.

Stretches are grouped by the position in which they are performed. To make the most

efficient use of time, perform stretches in the

sequence provided. The outlined program takes ten minutes if stretches are held for 15

seconds and performed once on each side of the body. Ideally, stretches should be

performed twice on each side of the body.

Gastroc Stretch

Standing on a tilt board, on edge of a

stair, or curb, flex foot stretching the calf

muscles. Keep leg of stretched muscle

straight.

Gastrocnemius

BUD/S Knee (ITB

Stretch)

Perform while seated, with one leg

extended, and other leg crossed

over extended leg at knee. Turn

upper torso toward bent leg, stretch-

ing iliotibial band (ITB) of that leg.

Use elbow on side of straight leg to

hold stretch.

Trunk and

iliotibial band

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

Physical Training

Name Description

Muscle

Group(s)