Please select your home edition
Edition
Bakewell-White Yacht Design

Exercises for the confined long-passage sailor

by Beth Greenwald/The Triton on 6 Jun 2012
Chart table - not much exercise here .. .
All yacht crew spend time on their feet, but, especially in a long passage, one can be confined for long stretches, without opportunity for normal exercise, particularly if your role is not a very physical one, eg. as navigator. The Triton has recognised this for professional crews, and has had strength and conditioning specialist Beth Greenwald, make some suggestions:

It is important to remember the need to stand up, move and stretch every 30-45 minutes, if possible. This helps to increase blood flow, increase energy levels, relieve tension, and decrease back and joint pain.

Following are some stretching exercises that you can do right at your seat. Try to get up out of your seat or off your bunk and walk a bit before and after performing the following stretches.

Perform 2-3 sets of the following:

Shoulder rolls

Most of us tend to slouch and our shoulders are a bit rounded forward, so it is important to focus on backward shoulder rolls. Dramatically emphasize the motion: forward, up to the ears, around to the back and down. Perform 15 repetitions.

Neck stretch

Begin with your ears in line with your shoulders and arms down at your sides. Slowly tilt your left ear to your left shoulder and hold for 10-15 seconds. Switch sides to complete 1 set.

Wrist circles

Hold up both hands and circle the wrists 10 times each clockwise and counterclockwise.

Open/Close Hands

Hold both hands up and open and close the hands 15-10 times. Make sure to exaggerate the movement.

Torso twist

Sit up tall in your chair, turn to the right and place both hands on the right armrest or side of the chair. Slowly twist to the right, keeping your eyes level and make sure to not slouch or round the back. Once you reach your furthest point, hold for 10-15 seconds. Repeat on the other side to complete 1 set.

Shoulder stretch

Extend your right arm in front of you. Place the left hand on the right elbow and pull it directly across your chest to stretch the right shoulder, holding for 10-15 seconds. Repeat with the left arm.

Hamstring stretch

Sit up tall, on the edge of your chair and extend your right leg in front of you, keeping a slight bend in the knee and the heel on the floor. Bring the navel towards the thigh, without rounding the upper back to stretch the right hamstring. Hold for 10-15 seconds and repeat on the left side.

Calf Stretch

Start with both feet flat on the floor, toes pointed forward and knees directly over the ankles. Lift the heels off the ground as you raise your legs onto the balls of your feet and hold for 2-3 seconds. Repeat 10 times to complete 1 set.

Ankle rolls

Lift your right foot off of the ground and roll the ankle 10 times clockwise and 10 times counterclockwise.

www.thetriton.com!The_Triton is a monthly newspaper for the people who earn their living working on luxury yachts

The author, Beth Greenwald, is a certified strength and conditioning specialist and conducts personal training sessions as well as group fitness boot camp classes. Contact her at bethgreenwald@hotmail.com.
Bakewell-White Yacht DesignZhik Yachting 660x82T Clewring Cruising

Related Articles

Olympic Gold medalist and Volvo Ocean Race winner up for WS Board
Torben Grael (BRA) is amongst the 15 nominations for one of seven places on the Board of Directors of World Sailing Torben Grael (BRA) is amongst the 15 nominations for one of seven places on the Board of Directors of World Sailing in November. The five times Olympic medalist, Volvo Ocean Race winner and several times America's Cup competitor will bring a much needed sailing edge to the Board of World Sailing if he can navigate the politics of the controlling body of the sport.
Posted on 25 Sep
D-Marin Farr 40 Zadar Regatta – Overall report
Enfant Terrible and Plenty have been doing battle on the Farr 40 International Circuit for several years now. Enfant Terrible and Plenty have been doing battle on the Farr 40 International Circuit for several years now. Those two top-notch programs have resumed their rivalry this week in the waters off this historic city along the Dalmatian coast.
Posted on 23 Sep
Impressive tow-in freestyle show on the water in Cold Hawaii
The second day of the netIP Cold Hawaii PWA World Cup proved to be yet another lay day for the main competitio The second day of the netIP Cold Hawaii PWA World Cup proved to be yet another lay day for the main competition as expected with light winds and small waves.
Posted on 21 Sep
Brookes and Gatehouse Videos with Knut Frostad
Navico, the parent company for Brookes and Gatehouse (B&G), Simrad and Lowrance have prepared some terrific videos Navico, the parent company for Brookes and Gatehouse (B&G), Simrad and Lowrance have prepared some terrific videos with Knut Frostad, the legendary Volvo Ocean Race sailor and former CEO. See him talk about sailing in general, the B&G product choices and placement he made for his own boat, and then why he loves his Outremer 5X.
Posted on 8 Sep
Soft Padeyes – light, strong and versatile
Several types of soft padeyes are now available and are proving increasingly popular over traditional stainless steel pa Several types of soft padeyes are now available on the market and are proving increasingly popular over traditional stainless steel padeyes. They all capitalise on the incredible strength to weight ratio and abrasion resistance of Dyneema® which offers a reliable, robust, flexible and safe termination.
Posted on 6 Sep
The hurricanes headed for Hawaii and Florida
The National Weather Service has upgraded a tropical storm headed for Florida to hurricane status. The National Weather Service has upgraded a tropical storm headed for Florida to hurricane status. The first of two hurricanes headed toward Hawaii lost strength and was downgraded to a tropical storm. Meanwhile, in Florida, a tropical storm gained in strength and is now designated as a hurricane.
Posted on 4 Sep
Zhik sailors win 17 sailing medals at 2016 Olympic Regatta
The 2016 Olympic games are over and what a Games they have been - Zhik sailors dominated Zhik sailors won almost 60% of the medals contested at Rio de Janeiro. It was a regatta which tested sailors and gear - with one day being the most severe conditions ever experienced at an Olympic regatta. For the Zhik team riders on the waters of Rio, four years and more of hard work and dedication have paid off for many.
Posted on 29 Aug
Kids Polarised Sunglasses from Barz Optics
Barz Optics have developed a quality range of junior polarised sunglasses ideal for sailing and fishing. Barz Optics have developed a quality range of junior polarised sunglasses ideal for sailing and fishing. Each pair are supplied with a neoprene case and sunglass retainer.
Posted on 4 Aug
Reducing weight aloft with composite backstays
Reducing weight aloft is one of the most cost effective ways of increasing your boat speed and performance. Reducing weight aloft is one of the most cost effective ways of increasing your boat speed and performance. Every kilogram you take out of the rig is roughly equivalent to 4kg added to the bottom of your keel!
Posted on 26 Jul
Free $US3,000 Carbon Vang with SouthernFurl boom orders in July
Southern Spars is giving a free carbon vang - valued at US$3,000 - with SouthernFurl in-boom furlers ordered in July Southern Spars is giving away a free carbon vang - valued at US$3,000 - with all of their SouthernFurl in-boom furlers ordered in July. Carbon gas vangs make a great addition to the furling boom package, though if you’d prefer to keep your existing one, Southern Spars will offer you a 5% discount on the price of your boom instead.
Posted on 29 Jun