16 Marines Stretching Exercises Danger Guide

Use These Marines Daily 16 Stretching Exercise Routine

A lot of people say that exercise is for the body, but it is for the mind. There are a lot of benefits to stretching before your actual exercise session begins, whether it is a cardio workout, strength training, stretching, yoga, or martial arts training. If you want to exercise daily, then the Marines Daily 16 exercise routine is a simple daily stretching routine that you can follow.

If you are a hardworking person, you should make sure to exercise at least twice a day. This is not just good for your body, but it will also boost your mood and help you live a more productive life.

In this article, you’ll find some of the best stretching exercises that you can do to stay fit and healthy.

Before you do anything, read these two articles first from our Marines danger guide: Close Quarter Combat | Marine Fighting Stance

Reasons People Avoid Exercise

With a full-time job, children, and sometimes a spouse, it can be hard to fit in exercise. There are many reasons why people put it off: they think they don’t have time, they are too tired, they have too much work, or they don’t know what they should do.

Still, though, exercise is important for your physical and mental health. Your body needs exercise just as much as you need sleep. It can help you to stay healthy and happy. You’re going to be provided with the foundation you need for what stretching exercises that Marines do every day.

The United States Marine Corps is one of the most prestigious military forces in the world. The Marines are strong, tough, and ready to fight when the call comes. Whether you want to join the Marines, want to admire their prowess, want to learn about them, or just want to train like them, there is always something to learn.

This blog has information on how to follow the Marines’ daily 16-stretching exercise routine.

Here’s what the Marines do before they start their martial arts training.

Learn Stretching Like A Marine

How do Marines stretch? Before Marines do their daily exercise, they begin by warming up with dynamic stretching exercises. These energetic stretches are part of the Marines’ daily 16 exercise routine.

You’ll begin these exercises by doing a low number of repetitions, as well as keeping a low duration time until you become more proficient, along with a higher fitness training level.

What Are Static Martial Arts Stretches?

What are static martial arts stretches? All static Martial arts stretches including the Marine martial arts stretches are performed in a stationary position.

If you were in the Marines and your unit leader began to count each second of the exercise’s duration, whether, to 10 or 30 seconds, you would know to echo or repeat each count after him.

During these exercises, you’re going to do the same thing during your counts.

Safety Measures When Stretching For Martial Arts

There are safety measures that are carried out during any martial arts stretching. These safety measures are:

1. Martial arts stretching is static (stationary), so keep clear of bouncing movements.
2. When you begin a stretch, hold it throughout the entire duration until the count is completed, then you can release the stretch slowly.
3. You must remain relaxed and free from tension when stretching to get the greatest benefit.
4. Do not stretch to the point of starting to feel pain. There’s no need to go beyond your normal range of motion. You will increase your stretching ability over time by doing these stretches correctly.
5. Control the pace at which you are stretching by making sure that your cadence or count is completed in between the span of 45 to 60 per minute.

How do the exercises progress and begin? These exercises progress and begin with your neck down along your body. When you do the exercises in this order, you’ll establish and develop good habits, create muscle memory, and retain these skills.

You begin stretching in the standing position and then you’ll gradually move to doing stretches on the ground.

The Marine Daily 16 Stretching Exercise Routine

Before you begin any exercises you should make sure to do them properly so that you do not injure yourself. Many people have been known to get injured from stretching because they were not careful to do them correctly.

You do not have to be doing something very active or strenuous to be injured. Please be careful.

Marine Neck Flexion Exercise 1

1. Begin by standing with your feet shoulder-width apart.
2. Keep your back straight.
3. Place your hands on your hips.
4. Hold your neck in place for each position for at least 10 seconds to avoid injury.
5. Lean your head forward with your chin towards your chest.
6. Hold in position for 10 seconds.
7. Extend your head backward.
8. Hold in position for 10 seconds.
9. Repeat each stretch forward and backward two times.

Marine Lateral Flexion and Extension Exercise 2

1. Begin by standing with your feet shoulder-width apart.
2. Keep your back straight.
3. Place your hands on your hips.
4. Hold your neck in place for each position for at least 10 seconds to avoid injury.
5. Lean your head to your right side so that your ear is near your left shoulder.
6. Hold in position for 10 seconds.
7. Lean your head to your left side so that your ear is near your left shoulder.
8. Hold in position for 10 seconds.
9. Repeat each stretch to the left and right sides two times.

Marine Triceps Stretch Exercise 3

In this stretch, you should feel it working on the upper arm.

If you prefer to use resistance bands, then you can buy and use fitness resistance bands in your stretching, or wherever applicable.

1. You’re still in the standing position.
2. Begin by standing with your feet shoulder-width apart.
3. Begin by bending your left elbow.
4. Raise your left arm.
5. Position your left arm between your shoulder blades.
6. Use your right hand to gently pull your left elbow behind your head.
7. Hold for 10 seconds.
8. Bend your right elbow.
9. Raise your right arm.
10. Position your right arm between your shoulder blades.
11. Use your left hand to gently pull your right elbow behind your head.
12. Hold for 10 seconds.

Marine Standing Shoulder Stretch Exercise 4

In this exercise, you need to have a partner to assist you. Have a friend, your wife, a family member, or anyone available to help you out.

If you don’t have anyone to help you out, then you can buy a multi-use shoulder pulley and use it to complete this stretch.

You will use the pulley according to the instructions below, they are going to vary a little but you will get the idea.

If you go to the internet, you’re going to get all kinds of shoulder stretches of how they want you to do this exercise, just follow our directions for the best training.

1. Begin by standing with your feet shoulder-width apart.
2. Keep your back straight.
3. Take your hands and extend them back.
4. Keep your arms straight.
5. Keep your palms facing up.
6. Your elbows are going to point outward.
7. Make sure your arms are shoulder-width apart.
8. Ask your partner to hold your wrists.
9. Tell your partner to slowly and gently raise your arms.
10. Keep your body in the upright position.
11. Keep your head up.
12. Control how far your arms are raised.
13. Once you’ve reached your limit, tell your partner to stop raising your arms.
14. Use the cadence or echo count for a duration of 10 counts.
15. Start your count.
16. Hold your stretch for the duration of your counting.
17. Over time, you will increase from 10 to 30 counts.

Marine Standing Chest Stretch Exercise 5

In this exercise, you’ll need to use a partner to assist you in completing it. You will do this exercise similarly to the standing shoulder stretch but with minor differences.

During this stretch, you will feel it in your chest as well as in your shoulders.

1. Begin by standing with your feet shoulder-width apart.
2. Keep your back straight.
3. Take your hands and extend them back.
4. Keep your arms straight.
5. Keep your palms facing up.
6. Your elbows are going to point upward.
7. Make sure your arms are shoulder-width apart.
8. Ask your partner to grasp your hands.
9. Tell your partner to slowly and gently raise your arms to your head.
10. Keep your head up.
11. Control how far your arms are raised.
12. Once you’ve reached your limit, tell your partner to stop raising your arms.
13. Use the cadence or echo count for a duration of 10 counts.
14. Start your count.
15. Hold your stretch for the duration of your counting.
16. Over time, you will increase from 10 to 30 counts.

Marine Hip Rolls Exercise 6

The hip rolls are different from trunk twisters. This exercise is smooth and fluid. Your head will stay in place in direct line with your torso, it will be directly over the center of your body.

1. You’re in the standing position.
2. Stand with your feet shoulder-width apart.
3. Place your hands on your hips.
4. Begin by flexing your torso (body) to the right in circular movements.
5. Make a complete circle.
6. Make 5 to 10 circular repetitions.
7. Flex your torso to the left in a circular manner like the right.
8. Make complete circles for 5 to 10 circular repetitions.

Marine Knee Rotations Exercise 7

Complete these knee rotations slowly, they are not meant to be rushed.

1. Begin by standing with your legs together.
2. Keep your knees together.
3. Keep your feet together.
4. Slightly bend your knees.
5. Put your hands on your knees by bending your waist.
6. Keep your head up.
7. Rotate your knees in the right direction in a circular motion.
8. Make 5 to 10 circular repetitions.
9. Rotate your knees to the left direction in a circular motion.
10. Make 5 to 10 circular repetitions.

Marine Standing Thigh Stretch Exercise 8

1. This exercise is in the standing position.
2. Begin by standing with your feet wider than shoulder-width apart for a complete stretch of your groin area.
3. Face towards your right.
4. Point your right toe in the right direction.
5. Keep your left toe pointing in its original direction as when you began.
6. Keep the inside of your left foot on the deck (ground).
7. Keep your left leg straight.
8. Bend your right knee.
9. Put your palms on your right knee.
10. Begin stretching forward.
11. Stretch for at least 10 cadence counts.
12. Face towards your left.
13. Point your left toe in your left direction.
14. Keep your right toe pointing in its original direction as when you began.
15. Keep the inside of your right foot on the deck (ground).
16. Keep your right leg straight.
17. Bend your left knee.
18. Put your palms on your left knee.
19. Begin stretching forward.
20. Stretch for at least 10 cadence counts.

Marine Bridging Exercise 9

For this bridging exercise, you’re going to increase the number of sets and repetitions over time as you become more efficient and skillful, and as your fitness training level increases.

1. Start in a forward bent, at rest position on the deck (ground).
2. Get your palms shoulder-width apart.
3. Get your feet shoulder-width apart.
4. Place the top of your head on the deck (ground).
5. Roll your head back so your nose touches the deck.
6. Hold this position and begin a 10 count.
7. Roll your head forward as far as you can and begin another 10 counts.
8. Roll your head to the right side until your ear touches the deck.
9. Make a 10 count.
10. Roll your head to the left side until your ear touches the deck.
11. Make another 10 counts.

Marine Prone Abdominal Stretch Exercise 10

In the Marine-prone abdominal stretch, you’re going to feel this stretch in your abdominal muscles, neck, and lower back areas.

1. Begin by laying on your stomach.
2. Put your hands by your shoulders, similar to how a push-up looks near the deck.
3. Gradually start to raise your upper body.
4. Keep your hips on the deck.
5. You will feel the stretch in your abdominal muscles area.
6. Keep your head to the front.
7. Hold this position.
8. Start a count of 10.
9. Turn your head to the right.
10. Start a count of 10.
11. Turn your head to the left.
12. Start a count of 10.

Marine Prone Shoulder Stretch Exercise 11

The Marines-prone shoulder stretch is used to stretch each side of your shoulders in three directions.

Marine Prone Stretch The Right Shoulder

1. Get on the deck on your hands and knees.
2. Get your knees wider than shoulder-width apart.
3. Move your right arm straight out to your side.
4. Your shoulder should be touching the deck.
5. Turn your head to your left.
6. Hold this position and do a 10 count.
7. Move your hand out in front of you with your palm and arm down on the deck.
8. Turn your head to the left.
9. Begin stretching by trying to touch the deck with your right shoulder.
10. Hold for a count of 10.
11. Put your right arm under your torso.
12. Point your right arm to the left with your palm on the deck.
13. Turn your head right.
14. Begin the stretch by moving your left shoulder down to the deck.
15. Start your count of 10.

Marine Prone Stretch The Left Shoulder

1. Move your left arm straight out to your side.
2. Your shoulder should be touching the deck.
3. Turn your head to your right.
4. Hold this position and do a 10 count.
5. Move your hand out in front of you with your palm and arm down on the deck.
6. Turn your head to the right.
7. Begin stretching by trying to touch the deck with your left shoulder.
8. Hold for a count of 10.
9. Put your left arm under your torso.
10. Point your left arm to the right with your palm on the deck.
11. Turn your head left.
12. Begin the stretch by moving your right shoulder down to the deck.
13. Start your count of 10.

Marine Quadricep Stretch Exercise 12

1. Begin by lying in the prone position.
2. Take your left arm and extend it straight out in front of you.
3. Keep your head forward.
4. Start by bending your right leg at your knee.
5. Get hold of your right instep, the part of your boot or footwear, with your right hand.
6. Start to pull your foot towards your buttocks.
7. Don’t overdo it, keep your lower back from getting hyperextended.
8. You will feel this stretch over your right thigh.
9. Hold this position and do a count of 10.
10. Take your right arm and extend it straight out in front of you.
11. Keep your head forward.
12. Start by bending your left leg at your knee.
13. Get hold of your left instep, the part of your boot or footwear, with your left hand.
14. Start to pull your foot towards your buttocks.
15. Don’t overdo it, keep your lower back from getting hyperextended.
16. You will feel this stretch over your left thigh.
17. Hold this position and do a count of 10.

Marine Seated Lower Back Stretch Exercise 13

In the Marines’ seated lower back stretch, you will feel the stretch on your lower back and hips.

1. Begin by sitting on the deck.
2. Place your left leg extended out in front of you.
3. Take your right leg and cross it over your left leg.
4. Bend your right knee.
5. Position your right foot on the deck next to your left knee.
6. Turn your upper body to your right.
7. Push your right knee with your left elbow to the left.
8. Hold this position and do a 10 count.
9. You should feel this on your lower back and right hip.
10. Place your right leg extended out in front of you.
11. Take your left leg and cross it over your right leg.
12. Bend your left knee.
13. Position your left foot on the deck next to your right knee.
14. Turn your upper body to your left.
15. Push your left knee with your right elbow to the right.
16. You should feel this on your lower back and left hip.
17. Hold this position and do a 10 count.

Marine Modified Hurdler Stretch Exercise 14

The Marine-modified hurdler stretch exercise is partner-assisted.

This exercise is performed in three different directions while you’re seated on the deck.

1. Begin by splitting your legs out while you’re seated.
2. Take your hands and put them on top of your feet or as far as you are able.
3. Start to bend over at your waist.
4. Have your partner position his hands on your back.
5. Tell your partner to gently apply a downward push with your guidance.
6. Hold this position for a total of 10 counts.
7. Take both hands and bend to your right.
8. Place both of your hands on your right foot.
9. Tell your partner to help you as you stretch in the direction of your right foot.
10. Hold this position for a total count of 10.
11. Take both hands and bend to your left.
12. Place both of your hands on your left foot.
13. Tell your partner to help you as you stretch in the direction of your left foot.
14. Hold this position for a total count of 10.

Marine Groin Stretch Exercise 15

The Marines’ groin stretch is another partner-assisted stretch. It is also on the deck (ground). You will feel this stretch on the inside of your thighs.

1. Start by bending both of your knees.
2. Bring the bottom of your feet together.
3. Take hold of your feet.
4. Gently press down onto your knees with your elbows down towards the deck.
5. Have your partner put his chest on your back and his hands on your knees.
6. Have your partner push down your knees under your guidance.
7. Hold the position for a total of 10 counts.

Marine Ankle Rotation Exercise 16

1. Sit on the deck.
2. Place your legs straight out in front of you.
3. Keep your heels on the deck.
4. Keep your toes pointed upwards.
5. Take your left leg and bend it, placing the back of your calf muscle on your right thigh.
6. Hold your knee with your left hand.
7. Take your right hand and put it on your left toe, and rotate your foot in circular motions in the clockwise position.
8. Make a count of 10.
9. Rotate your foot counterclockwise with a circular motion.
10. Make a count of 10.
11. Place your legs straight out in front of you.
12. Keep your heels on the deck.
13. Keep your toes pointed upwards.
14. Take your right leg and bend it, placing the back of your calf on your left thigh.
15. Hold your knee with your right hand.
16. Take your left hand and put it on your right toes, and rotate your foot in circular motions in the clockwise position.
17. Make a count of 10.
18. Rotate your foot counterclockwise with a circular motion.
19. Make a count of 10.

The Marines’ daily stretching exercise lists 16 different exercises each for a specific part of the body, easy to follow and highly effective in helping you stretch out those stiff spots. I hope the main points from this blog post have been helpful!

I hope this blog post has helped you to understand how to use the Marines’ daily stretching exercise routine.

You’ve been given the tools and an outlined program for your daily stretching exercises and how to use them. I have outlined in detail the various areas of your body and how they should be stretched with this valuable routine. It is a simple and easy way to treat your body to a stretch every day. I have also included a good overview of the significance of stretching which is a key exercise for your body!

I plan on continuing this blog post as soon as more stretches are added! Learn all about what we mentioned and why it is beneficial for your everyday life with us. Let us know what other stretches you’ve added to the schedule after reading this blog post.

Also, let us know what you think about the Marines Daily 16 Stretching Exercise Routine that is needed for a great daily life!