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







Soling North American Championship concludes on Lake Erie by Canadian International Soling Association,






































Starboard Hatteras Wave Jam day 5 by American Windsurfing Tour,


















470 Men and Women Worlds - Champions decided in Santander by International 470 Class Association,




ISAF Sailing Worlds - Caleb Paine through to Finn medal race + video
ISAF Worlds - 49er, 49erFX, Finn and Nacra 17 Rio 2016 spots taken
ISAF Sailing Worlds - 470 Women's medal race images by Thom Touw
ISAF Sailing Worlds, Santander: Scott all set to lift Finn world title
ISAF Sailing Worlds - 470 Men's medal race images by Thom Touw
ISAF Sailing Worlds, Santander - Aussies and Austrians claim 470 gold
ISAF Sailing Worlds, Santander: 470 awards images by Sail-World.com
ISAF Sailing Worlds, Santander - 470 medal race images by Jesus Renedo
Annapolis-to-Newport Race - 'What to Expect' Seminar to take place
Royal Cup Marina Ibiza - No racing on penultimate day
Belcher takes record fifth 470 World Championship
ISAF Sailing World Championships - Santander - Day 8 video highlights
2014 Great Lakes Team Racing Championship about to set off
2014 Etchells North American Championship - Day 1
2014 U.S. Multihull Championship - Day 1
2014 Chicago Match Cup - Repechage top four determined in final flight
J/24 World Championship - 35th anniversary preview
470 Men and Women Worlds - Santander medal race line-up confirmed
ISAF Sailing Worlds, Santander - Day 8 images by Sail-World.com
Royal Cup Marina Ibiza - Quantum Racing stumbles in coastal race
ISAF Sailing Worlds, Santander - Americans ready for 470 medal races   
ISAF Sailing Worlds, Santander: Action ramps up with end zone in sight   
Big Boat Series - It's not the size, it's the length   
ISAF Sailing World Championships Santander - Double French RS:X gold   
ISAF Sailing Worlds, Santander - Day 8 images by Sailing Energy   
ISAF Sailing Worlds - Finn leaders emerge from shifty Santander breeze   
ISAF Sailing Worlds, Santander - RS:X winner images by Barbara Sanchez   
ISAF Sailing Worlds, Santander - Rio 2016 470 spots awarded   
52 Super Series 2015 - Outlook looks hot for the 52 Super Series   
Starboard Hatteras Wave Jam - Another early start on day 4   
ISAF Sailing World - First entry leaves sailor's reputation in tatters   
2014 Chicago Match Cup - Four go through to quarter finals   
470 Men and Women Worlds - Champs take over leaderboard   
ISAF Sailing World Champ - Buckingham finishes with career-best result   
America's Cup: Oracle's Larry Ellison to step down as CEO   
Classic Yacht Regatta - Sonny takes top classic prize   
ISAF Sailing Worlds, Santander - Buckingham finishes with career best   
ISAF Sailing Worlds, Santander - Rio 2016 RS:X spots claimed   
ISAF Sailing Worlds - Leaderboards shaping up in Santander + Video   
ISAF Sailing Worlds, Santander - Giles Scott continues to extend lead   


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