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



































































Six Metre European Championship - High temps and little wind on day 3
Women’s Match Race Golfe du Morbihan - Light wind opener in Vannes
International Moth Worlds: Rashley ahead as Aussies close in
ISAF Youth Match Racing Worlds - American unbeatable on day 1
RS Feva World Championships - All set at Yacht Club de Carnac
ISAF Rolex World Sailor of the Year Awards - Nominations now open
BIC Techno 293 Worlds - Steady winds on day 2 + Video
29er North American Open Championship - Qualifying series wraps up
Opening ceremony O'pen Bic World Cup, Travemunde Week, Germany
Six Metre Europeans - Wind fails to make an appearance on day 2
Edgartown Race Weekend - Let the sailing (and good times) begin
ISAF Youth Match Racing World Championship - Action commences July 23
International Moth Worlds - Mothballed on day 4 + Video
Spirits high as Team Alvimedica completes Transatlantic crossing
Gladwell's Line: A change of direction needed in the America's Cup *Feature
29er North American Championship - Day 1 in Kingston
Red Bull 49erFX: First look at the Olympic sailing venue at Rio
Fuerteventura Kiteboarding Grand Slam - Classic conditions on day 3
NYYC Race Week Part II images by Rolex/Daniel Forster
Drowning or electric shock? What you need to know to help save a life
BIC Techno 293 Worlds 2014 - Day 1   
Six Metre European Championship - Blazing sunshine on opening day   
National Sailing Hall of Fame to present Lifetime Achievement Award   
International Moth Worlds: Greenhalgh and Rashley tied at the top   
PWA Pozo World Cup - Fantastic finale determines winners   
Six Metre Class British Open Championship - Llanoria and Valhalla win   
Anna Tunnicliffe set to compete at the CrossFit Games   
America's Cup: Oracle Team USA holds foiling camp at Wangi SC   
Volvo Ocean Race: Abu Dhabi OR completes double Atlantic crossing   
Volvo Ocean Race: Team SCA has a 'pull through day' off the Canaries   
No tiller sailing - how to steer using just the sails + Video   
International Moth Worlds: Three bullets in a row for Greenhalgh   
U.S. Junior Women’s Singlehanded Championship - Sophia Reineke wins   
BIC Techno 293 Worlds 2014 - Day 0 Opening   
Fuerteventura World Cup - Slalom action highlights day 2   
2014 Governor's Cup - Sam Gilmour of RFBYC victorious again   
Farr 40 West Coast Champ - Skipper Alberto Rossi leads Enfant Terrible   
Flying Dutchman World Championships - Magyars are the Masters   
Final day shakes up standings at Cape Panwa Hotel Phuket Raceweek   
2014 -15 Volvo Ocean Race: Team Alvimedica pushing towards Southampton   


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