STANDARD
PURPOSE
The Extend and Flex is the third exercise in the Recovery Drill.
Figure 16-3 breaks down the movement as Soldiers conduct it in a formation.
CADENCE
Recovery stretch held for 20–30 seconds
STARTING POSITION
The starting position for the Extend and Flex is the Front Leaning Rest position.
COUNT
● On the command, “READY, STRETCH,” lower the body toward the ground, sagging in the middle while keeping the arms straight.
Keep gaze straight ahead—do not look up.
This creates a stretch sensation in the hip and abdominal muscles.
The legs and low back should be relaxed with toes on the ground and pointing to the rear.
Hold the position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
● On the command, “CHANGE POSITION, READY, STRETCH,” put bodyweight back on the balls of the feet to support raising the hips up and off the ground.
Straighten the legs and try to touch the ground with the heels.
Move the head between the arms and look toward the feet.
The back remains straight.
Hold the position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
CHECK POINTS:
● In position 1, the thighs and pelvis rest on the ground.
Relax the back muscles while bearing the body weight through the straight arms.
Toes point to the rear.
● In position 2, the legs are straight and the arms are shoulder width apart, palms down on the ground.
Relax the shoulders and push to the rear with the hands, forming an “A” with the body.
Try not to round the shoulders.
● Keep the feet together throughout the exercise.
PRECAUTION:
N/A
VARIATION:
Soldiers who cannot extend the trunk in position 1 while keeping the arms straight and hips on the ground may assume the modified position 1 shown above.
EXTEND AND FLEX (MODIFIED)
PURPOSE
The Extend and Flex can be modified by reducing weight placed on the arms, by limiting the range of motion, or by remaining standing and arching the spine forward and backward.
Figure 16-11 shows the modification from a starting position of a Six-Point Stance position Soldiers conduct it in a formation.
CADENCE
Recovery stretch held for 20–30 seconds
STARTING POSITION
The starting position for the modified Extend and Flex is the Front Leaning Rest position.
COUNT
● On the command, “READY, STRETCH,” lower the body toward the ground, sagging in the middle and bending the elbows so that the forearms rest on the ground.
Keep the gaze straight ahead—do not look up.
Keep legs and low back relaxed with toes on the ground and pointing to the rear.
Hold the position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
● On the command, “CHANGE POSITION, READY, STRETCH,” keep the hands in place on the ground and slide the trunk and pelvis rearward.
Let the knees bend until the buttocks rest on the back of the legs.
Keep the head near to the ground to flex the spine and upper back while the arms remain overhead on the ground.
Hold the position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position, and then to the Position of Attention.
16-15 -STANDING
The standing position for the modified Extend and Flex avoids weight bearing on the arms, but should not be used in cases of injury to the low back.
Figure 16-12 breaks down the movement from a starting Position of Attention as Soldiers conduct it in a formation:
● Place hands on the low back prior to bending backward, and on the front of the thighs prior to bending forward.
● Move in and out of this position for 20–30 seconds or hold for 10–15 seconds and repeat one time.