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

America's Cup: Alameda makes overtures on Venue hosting for San Fran *Feature by Richard Gladwell/Sail-World.com/nz,
















America's Cup: Group agrees to co-operate in London Meeting by Richard Gladwell/Sail-World.com/nz,












































2014 Pacific Cup - Scarlet Runner wins by Vanessa Yates, Hawaii






BIC Techno 293 Worlds 2014 - Day 6
PWA Fuerteventura Grand Slam - Wind teases competitors on day 2
Women’s Match Race Golfe du Morbihan - Action-packed day of racing
Herreshoff Marine Museum announces successful fundraising campaign
Brewin Dolphin Commodores' Cup - The most comprehensive victory yet
Anna Tunnicliffe holds fourth at mid-point of Reebok CrossFit Games
2014 29er North American Open Championship - Australians win
INSA Sabot II Invitational Regatta - Erik Hou claims victory
CMRC Summer Invitational Series - Maxi Soh wins Doubleheader A event
International Moth World Championships - Nathan Outteridge wins
PWA Fuerteventura Grand Slam - First blood to Toselli and Angulo
Melges 24 Nationals - Record entries for 2014 and 2015 venue revealed
Women’s Match Race Golfe du Morbihan - Anna Kjellberg claims the lead
Jessica Uniack Memorial Beach to Bay Race at Long Beach YC
Laser Radial Men’s World Championship - Poland tops the leaderboard
America's Cup - Four teams confirm full support regardless of venue
Plastic Classic takes place at Mariposa Hunters Point YC
Six Metre European Championship - No champion declared for 2014
J/Teams sail tough Chicago Mackinac Race
Anna Tunnicliffe wins first event of Reebok Cross Fit Games + Video
2014 Pacific Cup - Skill and luck required for victory   
Six Metre European Championship - Action resumes on day 4   
BIC Techno 293 Worlds 2014 - Day 4   
PWA Fuerteventura Grand Slam on the horizon   
Rolex Big Boat Series - Golden Jubilee to take place this September   
DH Pacific Cup - Running with the pack + Video   
Women's Match Race Golfe du Morbihan - Testing day in Vannes   
Brewin Dolphin Commodores' Cup - Ireland establishes solid lead   
International Moth Worlds: Outteridge charges into the lead + Video   
Marina Rubicón Round Canary Islands Race - First blood to Team Brunel   
ISAF Youth Match Racing Worlds - Competition heats up on day 2   
Laser Radial World Championships - Competition aplenty on day 3 +Video   
Extreme Sailing Series - Penultimate Act to take place in Nice   
Leukemia Cup - Images by Leighton O'Connor   
Maxi Yacht Rolex Cup - Meeting of the grand designs   
29er North American Championship - Final series kicks off   
29er World Championship 2014 set to start in Kingston, Ontario   
Barcelona and Parnu chosen for 2015 ORC championship events   
2014 Race for Rady Yacht Race - Benefiting Rady Children’s hospital   
CMRC Summer Invitational Series - Doubleheader events start tomorrow   


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