sail-world.com
 
 
News Home Cruising Photo Gallery Video Gallery
Sail-World.com : Exercises for the confined long-passage sailor
Exercises for the confined long-passage sailor

'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.

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.


by Beth Greenwald/The Triton

  

Click on the FB Like link to post this story to your FB wall

http://www.sail-world.com/index.cfm?nid=98093

1:02 AM Wed 6 Jun 2012GMT


Click here for printer friendly version
Click here to send us feedback or comments about this story.







News - USA and the World



































ISAF Sailing World Championships - Watch medal races live here by Dan Ibsen, Sail-World Europe & UK editor,








470 Men and Women Worlds - Vadlau and Ogar into pole position by 470 International Association Class,




ISAF Sailing Worlds, Santander - Strong competition for RS:X fleets by Olga Maslivets, International RS:X Class Assoc.,




















Volvo Ocean Race: Win a stopover trip by designing an ECsix T-Shirt
Red Bull 49erFX: On the eve of the Worlds in Santander
America's Cup: Ben Ainslie Racing launches partnership with Yamaha
2014 Chicago Match Cup - Starts tomorrow
Rio 2016 Daylight the issue for Olympic sailing regatta
ISAF Sailing World Championships - USA 470's and Lasers battle at top
ISAF Sailing World Championships - Santander - Day 5 video highlights
ISAF Sailing World Championships - Santander images by Jesús Renedo
PWA Cold Hawaii World Cup - No action on day 2
470 Men and Women Worlds - Game on for Olympic Qualification
ISAF Sailing World Championships: Finns off to slow start in Santander
ISAF Sailing World Championships - Seesaw Day 5 in Santander + Video
ISAF Sailing World Championships - 470 sailors shine in Santander
Royal Cup Marina Ibiza - Kiwi Ray Davies returns to TP52 fleet
Starboard Hatteras Wave Jam - No windsurfing action on day 1
A complete recap of the most successful Melges 20 World Championship
Rolex Big Boat Series - Prizegiving images by Chuck Lantz
ISAF Santander - Upwards path for Austrian women's 470 crew + video
18ft skiffs: Carnage compilation from the glory days of the Grand Prix
ISAF Worlds: Video from the British Sailing Team
Bart's Bash expected to set new records this weekend   
PWA Cold Hawaii World Cup - Marcilio Browne wins Super Session   
470 Men and Women World Championships - Racing abandoned on day 2   
ISAF Sailing World Championships - Day 4 images from Santander   
ISAF Sailing Worlds, Santander: Emerging Nations Program sailors shine   
ISAF Sailing Worlds, Santander - Teasing winds play havoc on day 4   
ISAF Sailing World Championships: Hot conditions in Santander on day 4   
Santander ISAF Sailing World Championships joins Bart’s Bash   
PWA Cold Hawaii World Cup - Grounded fishing boat creates problems   
Marseille One Design - GC32 Armin Strom Sailing Team emerge victorious   
Rolex Big Boat Series 2014 - Ready for another 50 years   
2014 Rolex Big Boat Series - Farr 40 Day 4   
2014 Rolex Swan Cup - Eleventh-hour victories   
Extreme Sailing Series - Kiwis clinch Act win in Istanbul + Video   
2014 Rolex Big Boat Series - Two long races today for the J70 fleet   
2014 Rolex Big Boat Series - Impressive to sail out of the Golden Gate   
Extreme Sailing Series - Istanbul delivers four days of great racing   
ISAF Sailing Worlds Santander - Day 3 images by Sail-World.com   
Extreme Sailing Series: Emirates Team NZ bounces back for series win   
Santander 2014 ISAF Worlds - Light winds and current test six classes   


For this week's complete news stories select    Last 7 Days
   Search All News
For last month's complete news stories select    Last 30 Days
   Archive News







Sail-World.com  


















Switch Default Region to:

Social Media

Asia

Australia

Canada

Europe

New Zealand

United Kingdom


http://www.sail-world.com/event_images/image/Twitter_logo_small.png http://www.sail-world.com/event_images/image/FaceBook-icon.png  http://www.sail-world.com/event_images/image/RSS-Icon.png

United States

Cruising Northern

Cruising Southern

MarineBusiness World

PowerBoat World

FishingBoating World

 

Contact

Commercial

News

Search

Contact Us

Advertisers Information

Submit news/events

Search Stories/Text

Feedback

Advertisers Directory

Newsletter Archive

Photo Gallery

 

Banner Advertising Details

Newsletter Subscribe

Video Gallery

Policies

 

 

 

Privacy Policy

 

 


Cookie Policy

 

 



This site and its contents are © Copyright TetraMedia and/or the original author, photographer etc. All Rights Reserved.  Photographs are copyright by law.  If you wish to use or buy a photograph contact the photographer directly.
XLXL NEW US
LocalAds   DE  ES  FR  IT