HAMSTRING STRETCH

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STANDARD

The Hamstring Stretch is the final exercise in Recovery Drill.

This stretch increases flexibility of the knees and hips.

Figure 16-8 breaks down the movement as Soldiers conduct it in a formation.

Recovery stretch held for 20–30 seconds

The starting position for the Hamstring Stretch is the Sitting position with arms at the sides and palms on the floor.

● On the command, “READY, STRETCH,” reach forward with both hands toward the feet, grasping the feet, ankle or lower legs.

Keep the knees straight without locking them.

Hold this stretch position for 20–30 seconds.

● On the command, “STARTING POSITION, MOVE,” return to the starting position.

● On the command, “READY, STRETCH,” repeat the first stretch position reaching slightly further.

● On the command, “STARTING POSITION, MOVE,” return to the starting position.

The modified Hamstring Stretch is the final exercise in Recovery Drill (Modified).

This stretch increases flexibility of the knee and hip.

Figure 16-17 shows one modified movement as Soldiers conduct it in a formation.

Recovery stretch held for 20–30 seconds

The starting position for the modified Hamstring Stretch is the Sitting position, arms at the sides and palms on the floor.

● On the command, “READY, STRETCH,” reach forward with both hands until a stretch is felt in the back of the thigh.

Keep the knees straight without locking them.

Hold this stretch position for 20–30 seconds.

● On the command, “STARTING POSITION, MOVE,” return to the starting position.

● On the command, “READY, STRETCH,” repeat the first stretch position, reaching slightly further.

● On the command, “STARTING POSITION, MOVE,” return to the starting position.

Reference: Figure 16-18

Figure 16-18 shows the single-leg Hamstring Stretch.

The Soldier bends one knee while keeping the other straight and reaches toward the foot until a stretch is felt in the back of the thigh.

Hold this stretch position on each side for 20–30 seconds.