Hip and Back Stretch Lying Down

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STEP I: Platoon, ATTENTION. AT EASE.

1. As normally executed, the Hip and Back Stretch (lying down). .FOLLOW ME

2. STRETCH, RELAX STRETCH, RELAX STRETCH, RELAX

STRETCH, RELAX STRETCH, RELAX STRETCH, RELAX

3. Position of attention, MOVE.

STEP II: Platoon, ATTENTION.

4. The Hip and Back Stretch (lying down).

5. I will use the talk through method of instruction to teach you this stretch.

6. The start position is to lie on the back with the arms straight beside the body. Keep the legs straight and the knees and feet together.

7. On the command of STRETCH, bring the left leg straight back toward the head, leaving the right leg in the start 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.

8. On the command RELAX, gradually return to the start position.

9. On the second command of STRETCH, bring the right leg straight back toward the head, leaving the left leg in the start position. Bring the head and arms up. Grab the bent right leg below the knee and pull it gradually to the chest. Hold this position for 10 to 15 seconds.

10. On the command RELAX, gradually return to the start position.

11. On the third command of STRETCH, bring the legs straight back toward the head one at a time. Bring the head and arms up. Grab the bent legs below the knees and gradually pull the head up to the knees. Hold this position for 10 to 15 seconds.

12. On the command RELAX, gradually return to the start position by lowering the legs one at a time.

13. Do this sequence two or three times.

14. At normal cadence: Position of attention, MOVE. AT EASE.

STEP III: Platoon, ATTENTION.

15. The Hip and Back Stretch (lying down). FOLLOW ME

16. STRETCH, RELAX STRETCH, RELAX STRETCH, RELAX

STRETCH, RELAX STRETCH, RELAX STRETCH, RELAX

17. Position of attention, MOVE. AT EASE.

18. What are your questions pertaining to this stretch with or without the talk through method of instruction?

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