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BODY Back to basics


Working long days, lifting heavy loads and standing for many hours puts lots of strain on your upper and lower back muscles. If you have recurring bouts of back pain, the following exercises from Roel van Kuijck will help


WARM UP


Before starting your day take 10 minutes


to warm up and prepare


your back muscles. It’s an excellent way to prevent back pain


YOGA CAT/COW Kneel down and place your hands in front of you. Exhale and gently arch your spine. Then inhale and round your back, like a cat. Move slowly and hold in each position for 5-10 seconds. Repeat 10 times.


KNEE TO CHEST Lay flat on your back. Slowly bend your right knee and pull your leg up to your chest. Wrap your arms around your knee and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg. Repeat three times each leg.


RESTFUL POSE


Kneel on the floor and sit on your feet. Extend your arms forward fully and allow your head to fall forward. Hold for 20 seconds and slowly return to starting position. Repeat three times.


SEATED STRETCH Sit with a straight back, cross your left leg over your right leg placing your foot next to your thigh. Place your right arm on your leg and slowly stretch. Hold for 20 seconds and alternate sides, three times.


TAKE


LYING KNEE TWIST Lie on your back. Bend the right knee up and cross it over the left side of your body. Hold in a position that allows you to feel a gentle stretch for 20 seconds. Rotate back to centre. Repeat three times on each side.


CARE Keep the next important tips in mind


COBRA STRETCH Lie on your stomach with your legs extended. Slowly, push upwards, so your weight is resting on your forearms and hips are on the ground. Hold for 10 seconds. Return to starting position and repeat 5 times.


Standing Stand upright and your back straight. Balance weight evenly on both feet and keep your legs straight.


Lifting Keep your back straight, no twisting, and bend only at the knees. Hold the load close to your body.


Sitting Use a seat with good back support. Place a pillow in the curve of your back. Keep your knees and hips level.


Massage Regular massage treatments decreases muscle back injury and can relieve pain instantly.


Blue Tree offer bespoke massages using traditional techniques and are available in your home or on your yacht throughout the Cote d’Azur. For more details Tel: +33 (0)6 51 36 93 65 or visit www.bluetree-massage.com


ONBOARD | SUMMER 2017 | 109


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