Never twist half your body to grab anything
You may stretch before a workout or a job, but did it ever occur to you to add stretching to your pre-boarding routine? Stretching the body before boating is one way to avoid strains and sprains and to prevent injuries that come from reaching, lifting, tossing, and sometimes balancing. Those injuries may not have even started aboard — lots of people endure nagging pains, especially in their necks, backs, shoulders, hips, and legs. These minor injuries, ignored for years, can escalate into serious conditions with just the slightest wrong move.
The other way to avoid tight muscles from pulling your body out of alignment and causing pinched nerves, inflamed discs, strains or worse is employing the same type of ergonomic awareness on vessels that is utilized in workplaces. Just as warehouse workers apply techniques and measures to optimize well-being and efficiency, we can do the same on the water.
Boaters, like all active people, should be body-conscious and employ proper posture. Body consciousness involves a realistic knowledge of what you can and cannot do from the position you’re in. You wouldn’t hoist your anchor while doing a side bend, would you? Correct posture requires attention and focus — though slouching can momentarily feel good, the result of prolonged drooping is less-than-maximum breathing and mobility.
There are several incorrect ways to perform any movement. Who hasn’t reached for something in haste and pulled up short and in pain? Adopting better body mechanics and posture means moving in the one proper way that avoids the out loud “Oww!” followed by two days looking for a comfortable position to rest.
Circumventing pain requires focus and mindfulness until the actions become second nature. When you’re on the deck in choppy or rough waters — or when you spot a wake approaching — bend the knees and tighten your abdominal muscles. Your legs will take the jolt and protect the knees and spine. Never twist half your body to grab anything — your knees and elbows should be pointing in the same direction. While paddling in a dinghy or a kayak, sit straight, tighten your core muscles, and keep your body from being jostled by bracing your legs.
As much of boating involves sitting or standing for long stretches, change positions whenever possible. You may not have the space to do much more than a few squats or an elongated body stretch, but these occasional breaks bring relief to a tensed body. Think about opposites: When you’ve been sitting for a while, stand up (or stretch out) and move those stiffened muscles. If you’ve been standing, reach for your toes (it’s not a contest to see how low you can go), and hang your arms and head like a rag doll.
Always avoid awkward twisting or overextending of the body. Bend with the legs instead of bending over at the hips and carry heavier objects nearer to the chest or abdomen. While putting down heavy objects, place them directly in the front and then move as necessary — don’t twist your body while holding hefty stuff. Never go it alone if the task can be more easily (and painlessly) handled by two.
When climbing up and down a ladder, pay attention. Look ahead at the steps before you start and keep your legs, arms, and body aligned. Don’t overload your arms — you need to grasp the handrail properly.
Though proper body mechanics and awareness will help you avoid many injuries, you’ll also go a long way towards painless boating if you declutter your deck and cabin, making sure there’s nothing to trip over or fly towards a head in rougher seas. Close all hatches when not in use, and wear non-slip boating shoes.
