The Recovery Drill (Modified) (known as RD MOD) includes the same exercises as those described in the Recovery Drill but with restricted range of motion to accommodate for injury.
Positions include modified Sitting, Standing, Prone, and Supine positions supported by one or both upper and lower extremities.
Recovery Drill (Modified) exercises are ideal for Soldiers who are reconditioning from injury, who are deconditioned, or who are new to the Army.
The Recovery Drill (Modified) consists of the following exercises:
- Overhead Arm Pull (Modified)
- Rear Lunge (Modified)
- Extend and Flex (Modified)
- Thigh Stretch (Modified)
- Single-Leg Over (Modified)
- Groin Stretch (Modified)
- Calf Stretch (Modified)
- Hamstring Stretch (Modified)
OVERHEAD ARM PULL (MODIFIED)
The Overhead Arm Pull can be modified by stretching the arms across the upper body instead of overhead.
If possible, perform the standard stretch on the uninjured arm.
Figure 16-9 illustrates the movement as Soldiers conduct it in a formation:
Starting Position
● The starting position for the modified Overhead Arm Pull is the Straddle Stance position with hands on hips.
Movement
● When commanded, “READY, STRETCH,” raise the left arm across the front of the chest.
Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right.
A stretch sensation should be felt in the left triceps muscle and flank.
Hold this position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE” return to the starting position.
● On the command, “CHANGE POSITION, READY, STRETCH,” repeat the movement on the right side.
● On the command, “STARTING POSITION, MOVE,” return to the starting position, and then to the Position of Attention.
Figure 16-9. RD MOD1 Overhead Arm Pull (modified)
REAR LUNGE (MODIFIED)
The Rear Lunge can be modified by reducing the range of motion for the lunge or by stepping forward into the lunge.
If possible, perform the standard stretch on the uninjured leg.
Figure 16-10 on page 16-8 breaks down the movement as Soldiers conduct it in a formation:
Starting Position
● The starting position for the modified Rear Lunge is the Straddle Stance position with hands on hips.
Movement
● On the command, “READY, STRETCH,” take a step backward with the left leg, touching down with the ball of the foot directly behind the starting position.
Keep the trunk erect and move the pelvis forward.
This creates a stretch sensation in the front of the left thigh and hip area.
The back remains straight and gaze remains forward.
Hold the position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
● On the command, “READY, STRETCH,” repeat the first movement on the right side.
● On the command, “STARTING POSITION, MOVE,” return to the starting position, and then to the Position of Attention.
Figure 16-10. RD MOD2 Rear Lunge (modified)
EXTEND AND FLEX (MODIFIED)
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:
Starting Position
● The starting position for the modified Extend and Flex is the Front Leaning Rest position.
Movement
● 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.
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:
Movement
● 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.
Figure 16-11. RD MOD3 Extend and Flex (modified)
Figure 16-12. RD MOD3 Extend and Flex (modified)—standing
THIGH STRETCH (MODIFIED)
The Thigh Stretch can be modified by reducing the knee range of motion.
Figure 16-13 breaks down the movement as Soldiers conduct it in a formation:
Starting Position
● The starting position for the modified Thigh Stretch is the Sitting position with the arms at the sides and palms on the floor.
Movement
● On the command, “READY, STRETCH,” roll on the right side and place the right elbow and forearm on the ground directly below the shoulder.
Fist the right hand with the thumb up.
Grasp the left ankle and pull toward the left buttock.
Ensure the right leg remains straight.
Hold this position for 20–30 seconds.
● On the command, “CHANGE POSITION, READY, STRETCH,” move back through the starting position before changing sides to stretch the right leg.
Hold for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position, and then to the Position of Attention.
Figure 16-13. RD MOD4 Thigh Stretch (modified)
SINGLE-LEG OVER (MODIFIED)
The Single-Leg Over can be modified by decreasing the range of motion, by stretching only one leg, or by modifying the position of the stretch.
Figure 16-14 illustrates the modified movement as Soldiers conduct it in a formation for 30–60 seconds:
Starting Position
● The starting position for the modified Single-Leg Over is the Supine position with the head on the ground, arms at a 45-degree angle, hips and knees bent with feet on the ground.
The knees are bent at 90 degrees and the feet are together.
Movement
● On the command, “READY, STRETCH,” rotate the hips to the right and lower the knees toward the ground.
Keep the left shoulder and arm on the ground.
Hold this position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” assume the starting position.
● On the command, “CHANGE POSITION, READY, STRETCH,” rotate the hips to the left and lower the knees toward the ground.
Keep the right shoulder and arm on the ground.
Hold this position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position and then to the Position of Attention.
Figure 16-14. RD MOD5 Single-Leg Over (modified)
GROIN STRETCH (MODIFIED)
The Groin Stretch can be modified by using smaller movements to help increase flexibility in the hip joint.
Figure 16-15 on page 16-12 illustrates the movement as Soldiers conduct it in a formation:
Starting Position
● The starting position for the modified Groin Stretch is the Straddle Stance position with hands on hips.
Movement
● On the command, “READY, STRETCH,” take a small step with the left leg to the left side bending the left knee into a lateral lunge.
Trunk and head continue to face forward.
Hold this position or continue into a deeper lunge to stretch the inside of the right thigh for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” assume the starting position.
● On the command, “CHANGE POSITION, READY, STRETCH,” take a small step to the right with the right leg bending the right knee into a lateral lunge.
Trunk and head continue to face forward.
Hold this position or continue into a deeper lunge to stretch the inside of the left thigh for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position and then to the Position of Attention.
Figure 16-15. RD MOD6 Groin Stretch (modified)
CALF STRETCH (MODIFIED)
The modified Calf Stretch is the seventh exercise in the Recovery Drill (Modified).
This stretch increases flexibility of the ankle.
Figure 16-16 shows the movement as Soldiers conduct it in a formation:
Starting Position
● The starting position for the modified Calf Stretch is the Straddle Stance position with hands on hips.
Movement
● On the command, “READY, STRETCH,” take a step backward with the left leg, placing the foot flat on the ground 1–2 feet behind its starting position.
Keeping the left heel on the ground, bend both knees until a stretch is felt in the left Achilles tendon.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
● On the command, “READY, STRETCH,” repeat the stretch with the right leg.
Keep the right foot pointing forward throughout the stretch.
Hold either stretch position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position, and then to the Position of Attention.
Figure 16-16. RD MOD7 Calf Stretch (modified)
HAMSTRING STRETCH (MODIFIED)
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:
Starting Position
● The starting position for the modified Hamstring Stretch is the Sitting position, arms at the sides and palms on the floor.
Movement
● 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.
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.
Figure 16-17. RD MOD8 Hamstring (modified)
Figure 16-18. RD MOD8 Hamstring (modified)—single leg