The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 131

Figure 7-5. Total Body Post-Exercise Stretching

Program

Resources

" Alter, MJ. Sport Stretch. Champaign, IL: Leisure Press, 1990.

" Anderson, B. Stretching. Bolinas, CA: Shelter, 1980.

" Appleton, B. Stretching and Flexibility: Everything You Never Wanted to

Know, 1995. Available: chesapeake http://www.ntf.ca/NTF/papers/rma/

stretching_toc.html.

" Tritschler, T. Stretching and Strengthening Exercises. New York: Thieme,

1991.

1. Standing

Lateral/Forward Neck Flexion

Upper Back Stretch

Posterior Shoulder Stretch

Triceps Stretch (and side bend)

Overhead Side Stretch

2. Sitting

Swimmers Stretch

ITB Stretch

Butterflies

3-Way Hurdler’s Stretch

Seated Head to Knee Stretch

3. On Back

Supine Back Stretch

Hip Stretch

Hip Cross-Overs

5. Kneeling

Shin-Quad Stretch

Achilles Stretch

Forearm-Wrist Stretch

Kneeling Lunge with Pelvic Tilt

6. Standing

Iliopsoas Stretch

Gastrocnemius Stretch

Soleus Stretch

4. On Stomach

Torso Prone Stretch

Prone Quad