Before any exercising, including sailing, you should warm up and loosen up by stretching. Keep yourself in reasonably good condition, and before heading out, stretch out. These flexibility exercises should be done for about 30 seconds. Do not stretch to the point of pain, only to increase flexibility.
Sailing requires movements in many unusual positions. Stretching before and after you sail will help minimize the stiffness and discomfort that commonly accompanies using new muscle groups.
(Note: Do not engage in any of these exercises without consulting with your physician. Some of these exercises could adversely affect students who are not physically fit or have a history of back, shoulder, or knee problems.)