10 Stretches To Help Crew Start The Day

It can be tough working on a superyacht. It’s physically and mentally demanding! That’s why it’s so important getting the best start to your day – and that’s where stretching comes in. Stretching is responsible for all kinds of benefits including improved flexibility, increased blood flow, and reduced muscle stiffness. Incorporating gentle stretches into your morning routine helps kickstart your day with a positive impact on physical and mental well-being. Here’s a top 10 list of great stretches!

Morning Stretches: Top 10

1. Sun Salutation (Surya Namaskar): Begin your morning routine with the timeless yoga sequence of Sun Salutation. This flowing series of movements stretches and strengthens the entire body, improving flexibility and circulation while energising you for the day ahead.
2. Neck Rolls: Gently roll your head in a circular motion, first clockwise and then counterclockwise, to release tension in the neck and shoulders. This simple stretch helps alleviate stiffness from sleeping in awkward positions and promotes relaxation.
3. Shoulder Stretch: Extend one arm across your chest and gently press it with the opposite hand, holding for 15-30 seconds before switching sides. This stretch targets the shoulders and upper back, relieving tightness accumulated during long hours of standing or repetitive movements.
4. Forward Fold (Uttanasana): Stand with feet hip-width apart and slowly hinge at the hips to fold forward, allowing your torso to hang over your legs. Relax your neck and shoulders as you feel a gentle stretch in the hamstrings and lower back. Hold for 30 seconds to 1 minute, breathing deeply to release tension.
5. Hip Opener: Sit on the floor with legs extended in front of you, then bend one knee and cross the ankle over the opposite thigh. Gently press the bent knee towards the floor to open up the hip. Hold for 30 seconds before switching sides.
6. Chest Opener: Stand tall with arms extended behind you, interlacing fingers and lifting them away from your body. Feel the stretch across the chest and front of the shoulders as you open up the heart center. Hold for 15-30 seconds, breathing deeply into the stretch.
7. Quad Stretch: Stand on one leg and gently bend the opposite knee, bringing the heel towards the glute. Hold the ankle with the corresponding hand and gently press the hip forward to deepen the stretch in the quadriceps. Hold for 15-30 seconds before switching legs.
8. Calf Stretch: Stand facing a wall with one foot forward and the other foot back, keeping both heels on the ground. Lean forward, pressing the back heel towards the floor to stretch the calf muscle. Hold for 15-30 seconds before switching sides.
9. Spinal Twist: Sit on the floor with legs extended in front of you, then bend one knee and cross it over the opposite leg. Place the opposite hand on the bent knee and twist gently towards the back, placing the other hand on the floor behind you for support. Hold for 15-30 seconds before switching sides.
10. Deep Breathing: Finish your morning stretch routine with a few moments of deep breathing, inhaling deeply through the nose and exhaling fully through the mouth. Focus on filling your lungs with fresh oxygen and releasing any tension or stress with each breath.

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