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Sailing Specific Stretches

 

1) Should be performed under the advice of a physiotherapist.
2) Are designed to improve both muscle and joint flexibility.
3) A stretch should be taken to strain, NOT pain.
4) A sustained stretch of 15 seconds or longer is preferable.
5) Body position and breathing control are both of utmost importance for an effective stretch.
6) OVERSTRETCHING MAY AGGRAVATE THE PROBLEM.

Postural Stretches

Aim to;
Improve awareness of neutral posture thereby decreasing imbalances - just as the mast needs symmetry and equal strain on the rigging so does the body.
Lessen shortening of overworking muscles

Warm Up Stretches

Aim to;
Prepare the muscles, joints, tendons and neural systems for activity,
Increase flexibility,
Improve coordination and muscle contraction,
Increase nutrient and oxygen supply to the muscles.


Warm Down Stretches

Aim to;
Prevent pooling of blood in the limbs,
Improve recovery Improve the removal of waste products,
Reduce post exercise muscle soreness,
Lessen shortening of overworking muscles,

Perform these stretches under the advice of a physiotherapist who has identified your imbalances - and therefore your specific stretches.

Upper Trapezius

- Sit on the hand of the side being stretched.
- Gently pull ear towards shoulder.

Common sailing stretch needed for overworked neck/upper limb muscles

Neck Retraction


- Maintain face upright and pull chin in.
- Keep head level.

Sailing often encourages protraction or the opposite to retraction - so very important to encourage neutral posture.

Pectorals

- Place forearms flat on walls (or tree, or mast) and step through.
- Keep shoulders down.

Sailing often encourages tight pects - again for neutral posture.

 

Internal rotators

- Front of wrist on doorway or mast, keeping elbow by your side and turn body away.
Triceps

- Reach hand down spine pulling elbow to midline.
- Keep spine in neutral position.


Forearm Flexors


- Keep elbow straight and shoulders relaxed and down.
- Apply pressure to palm of hand.

 

Forearm Extensors

- Keep elbow straight and thumb down.
- Keep shoulders down and relaxed applying pressure to back of hand.



Neural stretch - always consult your physio for this one.
- Place palm against wall or mast with fingers pointing backwards.
- Keep shoulder down and relaxed and slowly tilt head away. Or, keep head tilted away and slowly extend elbow from a 90 degree bent position to fully straight.
- Keep fingers pointing backwards.


Thoracic Extension.

- Sailors tend to have very stiff and often over-flexed thoracic spines.
- Rest elbows/upper arms on deck, trolley, etc. and push chest towards floor.
- Make sure lumbar spine and pelvis remain stable in the neutral position.
- Also practice when sitting by positioning lumbar spine against lower chair back, and then extending thoracic spine over chair as fulcrum.
- Keep arms crossed at chest.


Thoracic Rotations.

- Utmost important for sailors to promote thoracic rather than lumbar rotation. Practice sitting on chair.
- Keep lumbar spine pressed to chair and rotate thoracic spine only.
- Keep arms crossed at chest.
- Sitting on deck needs practice to keep lumbar spine stable and isolate thoracic rotation. Ask your physio.


Passive Extension.


- Keep back and abdominal muscles relaxed.
- Keep pelvis to floor and only as far as feels comfortable.

 

 

 

Spinal Flexion.



- Rest buttocks on heels, arms outstretched on deck.

 

 

 

Gluteals.

- Pull knee held by your hands towards your chest.
- Keep back and pelvis neutral, do not twist either sideways.
- Keep breathing!

 

Adductors

- Apply gentle pressure down with the elbows on the knees.
- Keep spine and pelvis in neutral.

Hip and Spinal Flexion.



- Bend one knee up to chest keeping other leg flat.
- Keep spine and pelvis in neutral, do not arch spine.

Spinal Flexion.

 


 

 

 

Hip Flexors and Quadriceps.


Sailors, especially hiking sailors tend to have very well developed but often tight hip flexors.
- Keep pelvis in neutral with buttocks tucked under, do not arch spine.

 

Iliotibial band.

 



Especially for hiking and ex-hiking sailors
- tends to be very tight. Maintain buttocks tucked under
- or backward pelvic tilt.
Shift hips to the side being stretched.
Ask your physio - try one knee flexed.


Hamstrings

Hamstrings are frequently very tight and are often shortened which affects posture and bio-dynamics.
- Maintain a straight back and bend forward slowly to increase stretch.
- Try sitting on deck with a single leg forward.
- Keep back in neutral!

 

Calf Muscles.

Calf Muscles. Tend to be tight - whether hiking or trapezing.
- Keep your foot pointing straight forwards with hips and knees in line.
- Keep pelvis in neutral.

 

 

 

Soleus
.
- Bend back knee forward over toes.
- Stretch heel down keeping knee in bent position.

 

 

 



Think about reminders for your body with your boat preparation. Try a gastroc. stretch as you tie a figure of eight in a jib sheet, quadriceps after you put the mastfoot in, etc. etc.

And don't forget that every muscle shortens as you use it - to stretch as you de-rig your boat will help to maintain that muscle's original length improving your recovery as well as reducing your postural imbalances.

When you rig your boat, rig your body.
When you de-rig your boat, de-rig your body.

When conditions require you to change up or down 'a gear', you tune your rigs and sails - your body also needs the same preparation.

Try appropriate stretches in the boat just before the start and between races. And coming in from the finish line.
You don't need to wait until the shower although it is an excellent time and place.

ASK YOUR PHYSIO FOR your WARM UP/DOWN AND LIFESTYLE STRETCHES!!!