Friday, January 28, 2011


This should be Lasers Stretch and have Fun..  Look at that smile..

Thank you, John Payne at JOHNPAYNEPHOTO.COM

I have finally found a topic to use with this picture.

If you have more flexibility, you will be able to move about in the boat better.

In Ben Tan’s “Complete Book of Laser Racing”, Michael Blackburn has a chapter on “ Sailing Fitness” with a section of Stretching. Basically he recommends “Static stretch” for sailors. That is a stretch of a muscle gently for at least 30 seconds. He recommends a stretch after a little warm up and then again after a work out and a third time in the evening.

Stretch should be gentle and depend on the time spent with a mild stretch and the repetition to produce more flexibility. You will be tempted to push hard and get it all done at once. That will only lead to sore muscles and delay of the whole process.

I pick out these stretches for you.

1. Hip bent with back straight . This pulls the “hamstring” or the muscle behind the thigh.

2. Then with the back bent, do the same. Now you are reaching for the toes and beyond.

This works the hamstrings and the back flexor.

3. Calf stretch. Pull the toes up with the leg straight.

4. If you don’t have two Lasers in the water like in the above picture, then the push up position on the floor and lower your body with your arms straight. This stretches the abdominals and hip flexors.

5. Elbow up with hand behind the head and reach down your back.

6. Hand behind your back low and reach up toward the
                                              other hand in 5.

Then a few that I add because I have trouble turning and looking behind.

7. Right and left body rotation

8. Right and left neck or head rotation.

Get Michael’s book and read more or go “on line” for a thousand stretches.


1 comment:

  1. Say Sam, how about the quadriceps (front of thigh) stretch. Lean over on one side and pull the other foot back behind you back gently. Hold and then repeat on the other side. Please check you stuff out before you put it on line.