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

Express 27 National Championship overall + Video by Erik Simonson, Pressure-Drop.US,




















America's Cup: Louis Vuitton Cup's Yves Carcelle dies at 66 *Feature by Richard Gladwell/Sail-World.com/nz,












Audi Melges 20 World Championship - ‘Samba Pa Ti’ crowned champion by International Audi Melges 20 Class Association,










Audi Melges 20 World Championship - Final race to decide champion by International Audi Melges 20 Class Association,










Fort Lauderdale International Boat Show - 13 things to See and do by Fort Lauderdale International Boat Show,




Volvo Ocean Race: Update from Team Vestas Wind in images by Richard Gladwell/Sail-World.com/nz,








Audi Melges 20 World Championship - Classic Garda conditions on day 2 by International Audi Melges 20 Class Association,


PWA Alacati World Cup - Intense competition on day 3
America's Cup: 'The Doc' appointed as Commercial Commissioner
Wake Park Triple Crown - Registration open for final stop
Audi Melges 20 World Championship - Day 2 images by Stefano Gattini
Volvo Ocean Race - Two more join Dongfeng Race Team
OHPRI Teen Summer Camps make a splash
East to West: A profile of Volvo Ocean Race crew Team Dongfeng
Extreme Sailing Series - First-ever Turkish team to race in Istanbul
Audi Melges 20 World Championship - Race 4 images by Max Ranchi
New Around Britain and Ireland Monohull 40ft and less world record
Detroit Cup - Fifth place finish a difficult result for Neptune Racing
Audi Melges 20 World Championship - Alessandro Rombelli's 'STIG' leads
Volvo Ocean Race: Call of Duty comes first for Team Alvimedica
Audi Melges 20 World Championship - Day 1 images by Stefano Gattini
Helping boaters understand weather basics
PWA Alacati World Cup - Exciting finish on day 2
Match 40s find the surface again + Video
Audi Melges 20 World Championship - Day 1 images by Max Ranchi
Clagett Regatta names first Executive Director
Transatlantic Race - Fleet expanded for 2015 edition
IFDS World Championship overall   
Anna Tunnicliffe: Alinghi finishes second - Extreme Sailing Series   
2014 18' Skiff International Regatta - Day 2   
2014 Audi Melges 20 World Championship - It's go time in Garda   
2nd Annual Keith Dinsmoor Regatta September 13-14   
Aldo Alessio Regatta - Three days of tight racing   
PWA Alacati World Cup - First blood to Van Der Steen and Offringa   
Oakcliff Sailing hosts the Nacra 17, 49er and 49erFX Nationals + Video   
International 18ft Skiff Regatta underway on San Francisco Bay   
Maxi Yacht Rolex Cup 2014 - Quality fleet for Maxi Classic   
Sailing Champions League - which is Europe's best sailing club?   
Weta fun at the Wine & Roses Regatta   
Extreme Sailing Series: The Wave, Muscat claims victory on Cardiff Bay   
International 14 World Championships 2015: Not just for boys   
Rio de Janeiro achieves 50% treatment of sewage outflow *Feature   
2014 AWT Quatro Desert Showdown - Event memorable videos   
2014 18' Skiff Int Regatta: Day 1 at San Francisco - Reversal on beach   
Emirates Team NZ: Last race boost cannot save team from table bottom   
PWA Alacati World Cup - Furious slalom is upon us   
J/111 World Championships - The Winner is Shmokin Joe!   


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 WAS US
LocalAds   DE  ES  FR  IT