Army Stretching Exercises

As part of an overall fitness regimen, the U.S. Army has a list of approved stretches that soldiers engage in as a group before and after physical training sessions. Army stretches are designed to loosen isolated muscle groups, prepare soldiers' bodies for exercise and prevent muscle soreness after a rigorous workout. Army Field Manual 21-20, "Physical Fitness Training," governs soldier's physical training sessions. FM 21-20 recommends that soldiers stretch for at least 10 minutes before a workout and for several minutes after.

  1. Neck and Shoulder Stretch

    • To correctly perform the Army's neck and shoulder stretch, stand with your feet shoulder-width apart. Place both arms behind your body and grasp one wrist with the opposite hand. Tilt your head in the direction you are pulling to stretch your shoulder muscles. The neck and shoulder stretch loosens the sterniocleidomastoid, pectoralis major and deltoid muscles.

    Abdominal Stretch

    • The Army's version of the abdominal stretch requires soldiers to stand, feet together, with their fingers interlocked and arms raised above their heads. A slight arch in the small of the back pushes the abdominal wall forward, stretching the abdominals, obliques, latissimus dorsi and biceps all at once.

    Chest Stretch

    • To stretch the chest muscles used in Army exercises, stand with your feet a few inches apart. Interlace your fingers behind your back, raise your arms toward the sky and lean forward at the waist. By performing this stretch, you can loosen and relax your pectoralis major, deltoids and bicep muscles.

    Upper-Back Stretch

    • Stretch the muscles in your upper back, including those around your shoulder blades, by standing with your arms extended in front of you. Interlock your fingers, turn your palms outward and curl your shoulders forward. At the same time, push out with your palms. The Army's upper-back stretch works on your lower trapezius and posterior deltoid muscles.

    Overhead Arm Pull

    • Stretch the muscles you use to climb, pull yourself up and hold objects above your head with the Army's overhead arm pull. Raise one arm above your head, bend your elbow and allow your hand to fall behind your head at the center of your neck. Grasp your bent elbow with the opposite hand and pull; switch arms when you're adequately stretched. The overhead arm pull stretches your external and internal obliques, latissimus dorsi and tricep muscles.

    Thigh Stretch

    • Running, jumping and lunges require well-stretched thigh muscles, and those exercises are central to the Army's lower-body workout regimens. To stretch your thighs like soldiers do, stand on one foot with the opposite leg bent behind you. Grasp your foot with a free hand and pull it up toward your buttocks; extend your other hand at a 90-degree angle to your side for balance. Switch legs when you're ready. The Army's thigh stretch handles the quadriceps and anterior tibialis muscles.

    Hamstring Stretch: Standing and Seated

    • To stretch the hamstrings from a standing position, erector spinae and gluteal muscles, stand with your feet together and your knees slightly bent. Bend forward at the waist and reach toward your toes. From a seated position, put your legs straight out in front of your body with your feet approximately 6 inches apart. Bend from the hips and reach for your toes. The Army's seated hamstring stretch also loosens the calf muscles as an added bonus.

    Groin Stretch: Standing and Seated

    • The Army's two versions of groin stretches -- standing and seated -- are designed to loosen the hip adductor muscles; the seated version also stretches the erector spinae muscles. While standing, lunge slowly in one direction with one foot, keeping your back foot planted firmly and facing forward. Switch legs when you feel adequately stretched. If you're seated, stretch your groin by putting the soles of your feet together and holding them there with your hands. Pull your feet in toward your groin, bending your knees and keeping the outside of each leg as close to the ground as possible. Bend forward with your hips, pressing your knees toward the ground. Don't bounce during this, or any, stretch; you could damage your muscles. The Army's groin stretch loosens the hip adductor, gluteals, erector spinae and hamstring muscles.

    Calf Stretch

    • Strong calves are central to many Army workout regimens. To stretch yours before and after a workout, stand with your feet shoulder-width apart. Put one foot slightly forward of the other, bend forward at the waist and fully extend your forward leg; bend the other leg to make reaching easier. Grab your toes and pull them upward, toward your shin, and switch feet once you're finished. This calf stretch goes after your gastrocnemius and soleus muscles.

    Hip and Back Stretch

    • Keep your whole core limber by stretching your hips and back concurrently, just like soldiers do before conducting physical training. Sit on the ground with one leg forward and straight; cross the other over and sit up straight. Make sure your heels are in constant contact with the ground as you rotate your body toward, and past, the crossed leg. Press your elbow against the outside of your knee to stretch yourself farther. The Army's hip and back stretch loosens your hip abductors, erector spinae, latissimus dorsi and oblique muscle groups all at once.