Warm up stretches / exercises

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easty

TAS

2213 posts

easty

TAS, 2213 posts

6 Nov 2007 1:19am

Didn't want to hi-jack the "How old" thread, but on a similar topic I reckon you old fogeys

must limber up a bit before sailing. I've perpetually been a teenager, and as such have never had the need for warm up activities, the closest I ever did was to play a bit of hacky sack before a days rockclimbing, years ago. But I'm finding now (in my late perpetual teens) (late 30s) that I'm feeling it a bit after a good windy session, especially if I haven't been out for a while. So what is a good warm up- yoga, stretching, pilates, standing on one leg on an old pier with arms straight out in front, sex, a tot of rum, just getting the wettie on seems to provide a certain amount of stretching and flexible movements. Just wondering, 'caus I might have to take this seriously if I want to keep sailing into my late late teens.

jp747

1553 posts

jp747

1553 posts

5 Nov 2007 11:33pm

just felt it yrs. ago easty and didn't want to say i was getting a bit older..well for starters a good doze of sex does help the abs in turn the back..but when i limber up a good stretch is a defense against injuries so my routine is hands against the tree and and flex the calves..and the second just my own doing is kneeling down with butt on on both feet upside down and try to lie down as far as i could and whilst doing that twisting my back by either one arm all over the other side touching the ground and doing the other till i hear spinal cracking sounds at the same time my upper thighs are stretched and lower legs are too....am sure a chiro would probably slap me but works wonders for me...

decrepit

12885 posts

decrepit

WA, 12885 posts

5 Nov 2007 11:34pm

You've got it wrong easty, warm up exercises are for puppy's, nobody from my generation ever did them. I can't remember anybody doing them before the 80s.

Saw somewhere recently that a study of them seriously doubted they had any benefit.
I'll have a look and see if I can find it.

jp747

1553 posts

jp747

1553 posts

5 Nov 2007 11:37pm

ya know i thought that way too decades ago...warm-ups nah!! but then a ball player uncle of mine handed me a bible on sports medicine and the first to the last page was just the word -stretch-....

decrepit

12885 posts

decrepit

WA, 12885 posts

5 Nov 2007 11:49pm

Ok here it is.

~~http://www.sportsinjurybulletin.com/archive/stretching-exercises.html~~

an excerpt if you can't be bothered reading it all

The results
Over the course of the 11 weeks (and 60,000 total hours of training), 333 lower-limb injuries were recorded ??" 175 in the control group and 158 in the stretching recruits, which represented an overall injury rate of 5.5 injuries per 1000 hours of training. The three most common injuries were patellofemoral pain (67 cases), tibial stress fractures (56), and ankle sprains (46). As it turned out, stretching during warm-up had no statistically significant effect on the risk of injury, either for soft-tissue problems or bony disorders. Height and weight of the military personnel were also non-factors when it came to predicting injury.

Although pre-exercise stretching was totally unimportant from an injury standpoint, other easy-to-determine factors actually did a decent job of prognosticating who would get hurt. For example, age was a good predictor of injury (the older the athlete, the higher the injury frequency), and even a non-training factor such as date of enlistment worked better than pre-workout stretching in terms of injury prediction (recruits who enlisted later in the year were more than twice as likely to get hurt, compared with those who enlisted in January, February, or March). In addition, 20-metre shuttle-run time was an outstanding predictor (the faster the time, the lower the risk of injury), a relationship which suggested that overall fitness ??" not the presence or absence of pre-workout stretching ??" had the paramount influence on injury occurrence (a simple test like the 20-metre shuttle run is considered to be a reliable fitness assessment, since it can be used to accurately predict VO2max and running capacity). Incidentally, other studies have also found age to be positively related to injury risk in individuals who are embarking on new exercise programmes, as were the recruits involved in this Australian study(6). However, additional research has revealed ??" somewhat surprisingly ??" that age is not a good predictor of injury in experienced, well-trained athletes(7&8). Evidently, creakiness of limb can be compensated for by the injury-preventing knowledge associated with being rather long of tooth, or else sport-specific (injury-preventing) strength is sport-specific strength, whether you

jp747

1553 posts

jp747

1553 posts

5 Nov 2007 11:53pm

well goodbye to that book! where do you get such quick facts opposite to what we all we thought were right

decrepit

12885 posts

decrepit

WA, 12885 posts

5 Nov 2007 11:59pm

Just remembered reading it somewhere recently, good old google found it for me.

Totally off topic JP747.

I've been wondering about The Philippines, and the English language.
My grasp of History is very poor, but I don't think you where ever an English colony, so how come English is so widely spoken, was it due to the Americans some how????

elmo

8895 posts

elmo

WA, 8895 posts

6 Nov 2007 12:18am

Can't afford to waste my energy stretching.

and the only times I have stretched I've ended up hurting myself

Bender

2236 posts

Bender

WA, 2236 posts

6 Nov 2007 12:42am

I can vouch for stretching before any exercise.

i have had lower back problems since i was 19 (now 34 had spine fusion in 1992)).

Our bodies are like hinges on a gate near the ocean my spine is a rusty one).

If we dont keep these hinges(joints) flexible they will become stiff, so when we move sudenly and extend our joints they can become stained or in my case break/fail.

I make this point after having just spent 5 days in hospital (gee i love pethadine) due to straining/tearing the two bottom facets joints in my lumber spine.

I have been a fan of yoga or just deep stretching for years ( its helped me surf better) but due to laziness have stopped doing it for the last couple of years and now have paid the price.

Doctors tell me i have servere arthiritis in my spine and that the MRI scans of my back look like an 80yr olds.

Sorry for my ramblings but guys i will put it like this. When a hinge is stiff and rusty we all dont hesitste in spraying CRC on it. Regular stretching like CRC for your joints.

Just do it. it only take 5mins a day and the benefits are that you will be able to sail,surf and just feel better.

well thats my $5 on the subject

decrepit

12885 posts

decrepit

WA, 12885 posts

6 Nov 2007 12:59am

Agreed Bender, I try to do my stretches regularly, got to keep supple if you don't want tendons tying themselves in knots.
But that's different to "warm up" exercises.

Paddling a board also strengthens one set of stomach muscles as you arch your back, it's a good idea to do counter stretches to reinforce the opposing muscles.

jp747

1553 posts

jp747

1553 posts

6 Nov 2007 11:30am

off topic just for decrepit: hi mate..well colonized by the spaniards retaken by the yanks and we fought off the yanks and stormed by the japanese and battled them hand in hand by the yanks and gained our independence and i don't really know who's next but all our textbooks are in english and our gov't. is trying hard to put in some filipino texts to enlighten our culture..so if i spoke in our own dialect which there are about 130 that i know of i'd say 30% of the words are rooted from spanish and the 70% is a mix of u.s. english mixed with tagalog(our national language) or what we call taglish....

monster

TAS

495 posts

monster

TAS, 495 posts

6 Nov 2007 3:53pm

hi easty ,by the time ived rigged and carried kit to beach i have stretched enough

bazz

easty

TAS

2213 posts

easty

TAS, 2213 posts

6 Nov 2007 4:06pm

Yeh, seems a pity to waste precious sailing time by doing some exercises. I consider getting the wettie on and the first 5 minutes on the water my "warm-up"

Stone Age

NSW

68 posts

Stone Age

NSW, 68 posts

6 Nov 2007 4:09pm

If I don't do stretches I get cramp. Its simple. Stretch those muscles before and after exercise and you will be able to sail into old age.....................................

If you can remember..........

555

892 posts

555

892 posts

6 Nov 2007 2:29pm

Stone Age said...

If I don't do stretches I get cramp. Its simple. Stretch those muscles before and after exercise and you will be able to sail into old age.....................................

If you can remember..........

Apparently beer and bananas is the answer for preventing cramp.. that and getting some more salt into you.

I'm not convinced that there is any scientific reasoning for the beer in relation to cramp, so I'm going to continue experimenting...

Alcohol IS a vaso-dilator though (meaning that it opens the constricting muscles around your veins) which increases blood flow to your capillaries (hence the warm glow). That can only be a good thing when it comes to flushing out lactic acid after a solid session on the water. I always find that I'm less sore the day after if I have a beer soon after sailing.

nebbian

6277 posts

nebbian

WA, 6277 posts

6 Nov 2007 2:40pm

If I don't stretch my forearm tendons before a session then I get really sore after five minutes. The way to stretch these tendons is to grab the tips of your fingers and pull the hand back... hold for ten seconds then do the other side.

I stretch before every session now, mostly arms/shoulders/forearms but also a quick thirty seconds on legs, only takes a minute or two but gives me at least an hour more on the water. Ymmv.

Stone Age

NSW

68 posts

Stone Age

NSW, 68 posts

6 Nov 2007 4:51pm

555 said...

Stone Age said...

If I don't do stretches I get cramp. Its simple. Stretch those muscles before and after exercise and you will be able to sail into old age.....................................

If you can remember..........

Oh, so THAT's why I didn't hurt yesterday!!!! Beer, bananas AND don't forget the CHOCOLATE!!!

jp747

1553 posts

jp747

1553 posts

6 Nov 2007 5:27pm

ahhh! choco's what an energy booster..! however for a few mins. only then it's kinda downhill from there...

decrepit

12885 posts

decrepit

WA, 12885 posts

6 Nov 2007 10:32pm

jp747 said...

off topic just for decrepit: hi mate..well colonized by the spaniards >>>>>>

Thanks JP. Thought it might be down to the yanks but didn't know quite how.

I guess in this day and age English is an advantage as long as it doesn't dilute your own culture too much.
Some of us are aware here, how much "coca-cola" culture is subverting us Aussies!

jp747

1553 posts

jp747

1553 posts

7 Nov 2007 12:01am

you can say that again decrepit, i've been telling wifey buy filipino made clothing and stuff it helps our economy and i can't afford the bills when she cards it..anyways a colonial mentality for the majority here it still remains..sigggghhhh!! off topic again mates just for now! as for daughter i try to speak to her in 70% yanky english just to have an advantage when she grows up...maybe i should teach her aussie linggo too ey?!?

decrepit

12885 posts

decrepit

WA, 12885 posts

7 Nov 2007 12:04am

jp747 said...

.maybe i should teach her aussie linggo too ey?!?

Not a bad idea, but the way things are going Chinese might make better economic sense.

jp747

1553 posts

jp747

1553 posts

7 Nov 2007 12:25am

i'll put her in a chinese school where all my brothers went to and teach her the aussie linggo that i know and maybe she'll churn out mongolianese text...

monster

TAS

495 posts

monster

TAS, 495 posts

7 Nov 2007 12:27pm

easty can you scam a day jimmys down for a week mite go to ansons bay today blowing s e cheers bazz[}:)]

DAM71

QLD

498 posts

DAM71

QLD, 498 posts

7 Nov 2007 11:56am

Decrepit has exposed a long known secret that stretching in a warm up will not prevent and injury. A warm up is performed for improved performance - so is justified for competition, means your performing at 100% immediately and don't have to wait until your muscles and energy systems are at their peak.

Stretching after sailing can help (IMO), as there are a lot of static postures with certain aspects of windsurfing - and it can feel good. A massage is better.

General daily stretching is a different beast - it should be performed by all to maintain good joint range of motion. This can help reduce a number of aches and pains as we age.

More importantly, your muscle strength is what determines your youthfullness as you age. The stronger you are the better. Cardiovascular fitness is also an important factor, - cycle, swim, walk/run.

Cramping is in some cases related to a metabolic imbalance in the muscles (magnesium i think which is where the whole bananas thing comes from). I doubt that anyone in modern society lacks salt in their diet - salt tablets are very old school. Cramping is also related to dehydration (thus metabolites concentrate, and musclesfunction poorly), overheating (can also occur with or without dehydration)weakness and muscle fatigue (fitness).

Beer is a vasodilator and is not a good way to eliminate lactic acid. Lactic acid is best removed by a low intensity cardiovascular activity so that it can be transported to the heart and liver for metabolism. If you sit and rest then it will pool in the muscle and recovery will take longer. Only really a problem if performing repeated physical acitivities in the same day or consecutive days. The vasodialtion effect of alcohol can cause any bruises or mild muscle strains to worsen as they will bleed more. So if you have a big crash and feel some painful lumps - ice.

Wet Willy

TAS

2317 posts

Wet Willy

TAS, 2317 posts

7 Nov 2007 1:11pm

I've had a few cases of having a bad back due to DOWNHAULING BIG SAILS without adequate warm-up. Especially if the rope is a bit rough and it doesn't slide thru the pulleys smoothly. To prevent this, I would warm-up/limber the ol' lower back for a good 5 minutes before rigging up. The difference is amazing.

555

892 posts

555

892 posts

7 Nov 2007 12:27pm

DAM71 said...

Lactic acid is best removed by a low intensity cardiovascular activity so that it can be transported to the heart and liver for metabolism.

Something like sitting in a spa drinking a beer should do it I reckon!

Probably the diuretic effects of the beer will help the liver to flush the lactic acid - as long as you drink enough of it.

Salty chips for the cramp.

Seriously though, I was having problems with leg cramp over winter, and found that 1/2 teaspoon of salt would set me up for the weekend no problems. Tastes real bad, but it's better than having your back leg cramp when you're fully lit in 20 knots.. That gets ugly in a hurry.

MikeyS

VIC

1509 posts

MikeyS

VIC, 1509 posts

7 Nov 2007 3:32pm

monster said...

hi easty ,by the time ived rigged and carried kit to beach i have stretched enough

bazz

Precisely. My warm up consists of walk/run from car to sail selection vantage point- back to car- pull small gear out from underneath big gear, take board to rigging area-back to car, stretch hammies bending down to put fin in, back to car, take rest of gear to rigging area, squats to slide mast up sleeve, back to car, shoulder rotations putting wettie on and zipping up, weight bearing carrying rig to water. And Neb's finger stretches after about an hour on the water.
The older I get the less time there is to stretch!
But I do stretch properly in a yoga session once a week.

DAM71

QLD

498 posts

DAM71

QLD, 498 posts

7 Nov 2007 9:39pm

555 said...

DAM71 said...

Lactic acid is best removed by a low intensity cardiovascular activity so that it can be transported to the heart and liver for metabolism.

Something like sitting in a spa drinking a beer should do it I reckon!

Probably the diuretic effects of the beer will help the liver to flush the lactic acid - as long as you drink enough of it.

You would find that if you had a friend to chase around the spa slowly, then the metabolic benefits would be much better. An incentive might be that said person was maybe carrying the beer.

And just so you know the liver doesn't flush the lactic acid it uses the lactate (a very simple sugar) as fuel and it reconverts some of it back into glycogen to be stored for the next sailing session.

Regarding your leg cramps - salt tablets and drinks were all the go when i was a kid. I grew up in Far North Qld where you would sweat by the truck loads - and some people got cramps and others didn't. I think it will be different for each of us. Have you tried the old fashion staminade - it has a high mineral content. Or check out some of those isotonic waters etc. Should all have enough sodium and magnesium to keep you humming.

monster

TAS

495 posts

monster

TAS, 495 posts

7 Nov 2007 10:44pm

will i go faster if i drink red bull

Donk

NSW

390 posts

Donk

NSW, 390 posts

7 Nov 2007 10:56pm

How many of you have had the best session ever then gone to bed with a grin from ear to ear only to be woken up in the middle of the night with the hamstring cramp from hell???
The missus thinks im having a heart attack.

Bloody not far from it.ouch!

Sailhack

VIC

5000 posts

Sailhack

VIC, 5000 posts

8 Nov 2007 12:34am

Donk said...

How many of you have had the best session ever then gone to bed with a grin from ear to ear only to be woken up in the middle of the night with the hamstring cramp from hell???
The missus thinks im having a heart attack.

Bloody not far from it.ouch!

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