Session 3-3a

Conduct the movement at a slow cadence:

• The starting position for the Lateral Leg Raise is the Sitting position. Move to a right side-lying position, with legs extended together, left leg on top of the right. Support trunk off the ground with the right elbow. Bend the elbow to 90 degrees and place it directly below the shoulder. Make a fist with the right hand and rest it on the ground, thumb up. Place the left hand across the stomach.
• On the count of 1, raise the left leg a short distance above the right leg. Control the movement to the end point where the left foot will be 6–8 inches above the right foot.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the first starting position.
• Repeat 5–10 times.
• On the command, “CHANGE POSITION, MOVE,” swing the legs toward the front of the formation, swiveling on the buttocks into the second starting position—the left side-lying position—with the trunk supported on the left elbow.
• Complete the same series of repetitions with the right leg and hip.

The second exercise in the Hip Stability Workout is the Medial Leg Raise. Perform the exercise at a slow cadence:

• The starting position for the Medial Leg Raise is the Sitting position. Move to the left side lying position, with the left leg extended and the right leg bent at the knees and rotated so that the right foot rests on the ground behind the left knee, foot pointing away from the body.
• Support the trunk off the ground with the left elbow. Bend the elbow to 90 degrees, placing it directly below the shoulder. Make the left hand in a fist and rest it on the ground, thumb up. Place the right hand across the stomach.
• On count 1, raise the left leg a short distance from the ground. Control the movement to the end point where the left foot will be 6 to 8 inches above the ground.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the first starting position.
• Repeat 5 to 10 times.
• On the command, “CHANGE POSITION, MOVE,” swing the legs toward the front of the formation, swiveling on the buttocks into the second starting position with the trunk supported on the right elbow.
• Complete the same series of repetitions for the right leg and hip.

The third exercise in the Hip Stability Workout is the Bent-Leg Lateral Raise. Perform the exercise at a slow cadence:

• The starting position for the Bent-Leg Lateral Raise is the Sitting position. Move to a side-lying position, with legs together, knees bent to 90 degrees and, left leg on top of the right. The thighs and trunk form a straight line.
• Support the trunk off the ground with the right elbow. Bend the elbow to 90 degrees, and place it directly below the shoulder. Fist the right hand and rest it on the ground, thumb up. Place the left hand across the stomach.
• On count 1, raise the left knee a short distance above the right leg. Feet remain together. Control the movement to the end point where the left knee will be 6–8 inches above the right knee.
• On count 2, return to the starting position.
• On count 3, repeat count 1
• On count 4, return to the first starting position.
• Repeat 5–10 times.
• On the command, “CHANGE POSITION, MOVE,” swing the legs toward the front of the formation, swiveling on the buttocks into the second starting position with the trunk supported on the left elbow.

The Single-Leg Tuck is the fourth exercise in the Hip Stability Workout. Perform the exercise at a slow cadence:

• The starting position for the Single-Leg Tuck is the Sitting position. Move to a side lying position, with legs extended, the left leg is held 6–8 inches above the right.
• Support the trunk off the ground with the right elbow. Bend the elbow to 90 degrees and place it directly below the shoulder. Fist the right hand and rest it on the ground, thumb up. Place the left hand across the stomach.
• On the count of 1, bend the left knee and hip to 90 degrees, holding the leg and foot in the same plane throughout the movement. Control the movement to the end point. The left foot and knee should be the same height from the ground to work the correct muscles in the hip. Do not let the foot drop to the ground.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the first starting position.
• Repeat 5–10 times.
• On the command, “CHANGE POSITION, MOVE,” swing the legs together toward the front of the formation, swiveling on the buttocks into the second starting position with the trunk supported on the left elbow.
• Complete the same series of repetitions for the right leg and hip.

The Single Leg Over is the fifth exercise in the Hip Stability Workout. This exercise develops flexibility of the hip and low back. Conduct the movement for 30–60 seconds.

• The starting position for the Single Leg Over is the Supine position with arms straight out to the side on ground with palms down with fingers and thumbs extended and joined. Feet are together on the ground. The head is on the ground.
• On the command “READY, STRETCH,” bend the left knee to 90 degrees over the right leg and grasp the outside of the left knee with the right hand pulling toward the right. 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,” bend the right knee to 90 degrees over the left leg and grasp the outside of the right knee with the left hand pulling toward the left. 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 the Position of Attention.

The Spine exercise is the first series of movements performed in the PMCS Workout. It will be the first exercise performed every time in the PMCS Workout even if pain or stiffness appears to originate in another region of the body. The Spine exercise includes the following movements:

• To make sure that the neck is moving properly, compare rotation to the right and left. If there is a loss of motion to one side, this may indicate an issue with a joint in the neck.
• To address the issue, assume the Straddle Stance position before looking up as far as possible without causing pain.
• Repeat this head movement 5 times.
• Perform more repetitions if the exercise improves the issue.
• If there is any pain, seek help from performance readiness experts in the unit.

To make sure that the mid-back is moving properly, assume a seated position with fingers interlocked over the chest before rotating the trunk to the right and left. If there is a loss of motion to one side, this may indicate an issue with a joint in the mid-back.

Spine, mid-back standing mobility exercise:

• To address the issue, assume the Straddle Stance position before looking up as far as possible without pain while raising the arms up and over the head.
• Repeat this head movement 5 times.
• Perform more repetitions if the exercise improves the mid-back issue.

A modified version may be performed from the Prone position by propping the chin on the tips of the fingers and resting in this position for up to 60 seconds. Repeat several times if this improves the mid-back issue. If there is any pain, seek help from performance readiness experts in your unit.

To make sure that the low back is moving properly, perform the extend movement from the Extend and Flex exercise. If there is lower back pain or any tightness associated with this movement, this may indicate an issue with a joint in the low back. To address the issue, repeat the extend movement 10 times moving as far as possible without causing pain.

Another modified version of this exercise, using the same number of repetitions, may be performed from the Straddle Stance position with hands on the low back with the following:

• Perform more repetitions if the exercise improves the issue.
• If there is any pain, seek help from performance readiness experts in the unit.

The Ankle exercise mobilizes the joints and muscles around the ankle. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both ankles to check and compare for pain or stiffness. Perform the exercise on the left side:

• The starting position for the Ankle exercise is the Half-Kneeling position.
• From the starting position, move the trunk, hips, and knee over the forward foot as far as possible.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the ankle.
• If repeated ankle dorsiflexion does not work, perform kneeling buttock-to-heel movements.
• If there is any pain, seek help from performance readiness experts in the unit.

The Knee exercise mobilizes the joints and muscles around the knee. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both knees to check and compare for pain or stiffness. Perform the exercise on the left side:

• The starting position for the Knee exercise is the Straddle Stance position with staggered legs and both hands placed above the knee joint on the front of the thigh.
• From the starting position, contract the quadriceps muscle and press the thigh backwards to further straighten the knee as far as possible.
• Return to the starting position before repeating the movement 5 times.
• Perform more knee extensions if the movement improves the range of motion in the knee.
• If repeated knee extension does not work, perform repeated knee to chest movements from the Supine position.
• If there is any pain, seek help from performance readiness experts in the unit.

The Hip exercise mobilizes the joints and muscles around the hip and pelvis. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both hips to check and compare for pain or stiffness. Perform the exercise on the left side:

• The starting position for the Hip exercise is the Half-Kneeling position.
• From the starting position, move the trunk, hips, and knee over the forward foot into a deep lunge. The rear knee rests on the ground and the trunk remains upright. This extends the hip of the rear leg and creates a stretch in the front of the rear thigh and pelvis.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the hip.
• If repeated hip extension does not work, perform repeated knee to chest movements from the Supine position.
• If there is any pain, seek help from performance readiness experts in the unit.

The Shoulder exercise mobilizes the joints and muscles around the shoulder girdle. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both shoulders to check and compare for pain or stiffness. Perform the exercise with a partner to assist (if a partner is not available, use any suitable anchor point such as a wall, suspension trainer, or squat rack):

• The starting position for the Shoulder exercise is the Squat position with arms extended rearward and the hands held by the partner.
• From the starting position, the partner moves the arms up as far as possible to create a 90-degree angle between the arms and the upper back.
• Squat further until a pain-free end-range is reached.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the shoulder.
• If repeated shoulder extension does not work, try repeated movements into the parade rest position, pulling the wrist with the opposite hand.
• If there is any pain, seek help from performance readiness experts in the unit.

The Arm exercise mobilizes the joints and muscles around the wrist and elbow. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both arms to check and compare for pain or stiffness. Perform the exercise on the left arm:

• The starting position for the Arm exercise is the Straddle Stance position.
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• For the wrist, keep the elbow straight while using the opposite hand to pull the fingers and hand into extension—the palm will face away from you.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the elbow and wrist.
• If repeated elbow extension does not work, try repeated elbow flexion. The same principle applies to the wrist.
• If there is any pain, seek help from performance readiness experts in the unit.