Saturday, February 24, 2018

Steer Clear of Injury

August 1, 2014 by · Leave a Comment 


steer clearShould you spot Dr. Ronda Bachenheimer stretching on the beach, she may be preparing herself for boating. Stretching the neck, back, legs, and shoulders for seven to 10 minutes right before boating is her sensible way to avoid strains and sprains and to prevent injury.

Dr. Bachenheimer, a licensed chiropractor (,has met patients with many different injuries including pains, herniated discs, and pinched nerves in her East Meadow clinic for more than 28years. She says at least 60 to 70 percent of her patients have injuries to their necks, backs, shoulders, or hips. “Most people come here when the pain has just started, but after examining them and looking at their X-rays I know that they have had problems for many years building up.” According to Dr. Bachenheimer, it is only a matter of time steer clearsbeforeminor injuries, ignored for years, snowball into serious conditions.

Active boaters are constantly bending, lifting, tossing, stretching, and climbing.To prevent the accumulation of slight injuries that put wear and tear on the body, Dr. Bachenheimer recommends that boaters become more body-conscious and adopt proper posture.Practicing the art of correct posture is much like boating — both need attention and focus on the here and the now, and neither can afford distraction or sloppiness. The concept of good posture is a dynamic one; there are several incorrect ways and one proper way to perform any movement, so using good body mechanics is the key.

Following a few basic principles while performing everyday boating activities can have a far-reaching positive impact on a boater’s health and wellness. When in choppy or rough waters — or when you spot a wake approaching — bend the steer clearsfknees and let your legs take the jolts. Also tighten the abdominal muscles to help protect the spine and the back. When in a paddle craft such as a dinghy or a kayak,sit straight, tighten your core muscles (the ones around your trunk and pelvis), and safeguard your body from too much jostling by bracing your legs.

Most boating involves sitting or standing for long periods of time. Dr. Bachenheimer advises boaters to change positions whenever possible to offer some tension relief to the body. Though most vessels don’t have the space for hamstring stretches or jumping jacks, skippers who sit for a long time should occasionally stand up and bring movement back into stiffened muscles. Similarly, if you stand to steer, it is beneficial to take a break and sit for a bit.

Dr. Bachenheimer encourages boaters to avoid awkward twisting or overextending of the body. Bend with the legs instead of bending over with the back when lowering the anchor,mopping a deck, and retrieving stowed gear.While loading and unloading supplies and equipment, carry heavier objects nearer to the body; more precisely, carry them close to the chest or abdomen. The farther away an object is from the body, the more stress it places on the spine, making an injury more likely to occur. 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.steer clearsf as

When climbing up and down a ladder on the deck or boat, pay attention and be aware of proper biomechanics. Look ahead at the steps before you start and keep your legs, arms, and body aligned. Don’t overload your arms — you need to properly grasp the handrail.

As a boater, Dr. Bachenheimer has firsthand experience about what it takes to keep injuries at bay. “Find out the correct stretches for the neck, back, steer clearsf asashoulders, and legs, and then get into the habit of stretching everyday — but especially before going out boating or kayaking,” she advises. “There is so much stress on the spine that stretching is important. If some muscles are tight, then those muscles tend to pull the vertebrae out of alignment and cause pinched nerves”that may result in numbness, weakness, pain, and tingling.

Proper posture, simple stretches, and basic body alignment aren’t complicated, time-consuming, or costly ways for boaters to avoid strain and prevent injury. However, they do require awareness at all times. As Dr. Bachenheimer observes, injuries occur after “doing something silly, just because people sometimes get lazy.”

By Tania Bhattacharya




 Stretches for flexibility and strength

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