Army Physical Fitness Test (APFT) FM 21-20 / TC 3-22.20 Training Info

Army Fitness Handbook – 17 – Flexibility Exercises

Flexibility Exercises

Neck Rotation – Stand with the back straight and feet shoulder width apart. Place the hands on hips. Roll the head slowly to the left, making a complete circle with the path of the head. Reverse direction. See figure

 

 

 

Arm and Shoulder Rotation – Stand with the back straight and feet shoulder width apart. Extend the arms outward to shoulder height. Rotate the shoulders forward, making a large circular motion with the arms. Reverse direction.

 

Hip Rotation – Stand with the back straight and feet shoulder width apart. Place the hands on hips. Rotate the hips clockwise while keeping the back straight. Reverse direction.

 

                       

Knee and Ankle Rotation – Stand with the feet together, and bend at the waist with the knees slightly bent. Place the hands above the knees, and rotate the legs in a clockwise direction. Reverse direction.

 

           

Neck and Shoulder Stretch – Stand with the feet shoulder width apart and the arms behind the body. Grasp the left wrist with the right hand. Pull the left arm down and to the right. Tilt the head to the right. Hold this position for 10 to 15 seconds. Repeat the action with the right wrist, pulling the right arm down and to the left. Tilt the head to the left.

          

 

Abdominal Stretch – Stand and extend the arms upward and over the head. Interlace the fingers with palms turned upward. Stretch the arms up and slightly back. Hold this position for 10 to 15 seconds.

 

Chest Stretch – Stand and interlace the fingers behind the back. Lift the arms behind so that they move outward and away from the body. Lean forward from the waist. Hold this position for 10 to 15 seconds. Bend the knees before moving to the upright position. Return to the starting position.

 

Upper-back Stretch – Stand with the arms extended to the front at shoulder height with the fingers interlaced and palms facing outward. Extend the arms and shoulders forward. Hold this position for 10 to 15 seconds. Return to the starting position.

 

Overhead Arm Pull – Stand with the feet shoulder width apart. Raise the right arm, bending the right elbow and touching the right elbow and touching the right hand to the back of the neck.

Grab the right elbow with the left hand, and pull to the left. Hold this position for 10 to 15 seconds. Return to the starting position. Do the same stretch, and pull the left elbow with the right hand for 10 to 15 seconds.

 

Thigh Stretch – Stand or lie on the stomach. Bend the left leg up toward the buttocks. Grasp the toes of the left foot with the right hand, and the heel to the left buttock. Extend the left arm to the side for balance. Hold this position for 10 to 15 seconds. Return to the starting position. Switch sides.

 

Hamstring Stretch (Standing) – Stand with the knees slightly bent. Bend forward keeping the head up, and reach toward the toes. Straighten the legs, and hold this position for 10 to 15 seconds.

 

 

Hamstring Stretch (Seated) – Sit on the ground with both legs straight and extended forward with the feet upright about six inches apart. Put the hands on the ankles or toes. Bend from the hips, keeping the back and head in a comfortable, straight line. Hold this position for 10 to 15 seconds.

 

Groin Stretch (Standing) – Lunge over to the left while keeping the right leg straight, the right foot facing straight ahead and entirely on the floor. Lean over the left leg while stretching the right groin muscles. Hold this position for 10 to 15 seconds. Repeat with the opposite leg.

 

Groin Stretch (Seated) – Sit on the ground with the soles together. Place the hands on or near he feet. Bend forward from the hips, keeping the head up. Hold this position for 10 to 15 seconds.

 

Calf Stretch – Stand straight with the feet together, arms extended downward, elbows locked, palms facing backward, fingers extended and joined, and head and eyes facing front. Move the right foot to the rear about two feet, and place the ball of the foot on the ground. Slowly press the right heel to the ground. Slowly bend the left knee while pushing the hips forward and arching the back slightly. Hold this position for 10 to 15 seconds. Return to the starting position. Repeat with the left foot.

 

Hip and Back Stretch (Seated) – Sit on the ground with the right leg forward and straight. Cross the left leg over the right while sitting erect. Keep the heels of both feet in contact with the ground. Slowly rotate the upper body to the left and look over the left shoulder. Reach across the left leg with the right arm, and push the left leg to your right. Use the left hand for support by placing it on the ground. Hold this position for 10 to 15 seconds. Repeat this stretch for the other side by crossing and turning in the opposite direction.

 

Hip and Back Stretch (Lying Down) – Lie on the back with the arms straight beside the body. Keep the legs straight and the knees and feet together. Bring the left leg straight back toward the head, leaving the right leg in the starting position. Bring the head and arms up. Grab the bent left leg below the knee, and pull it gradually to the chest. Hold this position for 10 to 15 seconds. Gradually return to the starting position. Repeat these motions with the opposite leg.

Variation – Pull both knees to the chest. Pull the head up to the knees. Hold for 10 to 15 seconds. Return to the starting position.

                


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