YORK COUNTY, Pa. — A lot of time, stretching and flexibility can get put on the back burner when prioritizing time in the gym. That's why in this week's FOX43 FitMinute, Susannah Gillespie, personal trainer at the York JCC, has two easy-to-do moves that you can do anywhere!
All you need is a mat or blanket to lay down on, and a yoga strap. If you don't have this particular strap, try using a necktie, dog leash or any other available stretching band.
To get started, get into position with your back on the mat, and lift your foot up into the air leaving a slight, natural bend in the knee. Wrap the strap around your flexed foot.
“We are going to keep that foot right above your hip joint and we are going to rock it side-to-side. So imagining almost a windshield wiper on your car. And you are going to start out really soft and slow. Keeping it pretty small and then as we move we are going to open up to the side a little bit bigger and bigger. Coming across your midline and working your way all the way out to the side,“ Gillespie explained.
Do this movement as many times as you wish to get the desired depth, and then switch legs and feet.
The next move begins in the same position and is an easy transition. Instead of having the foot flexed, begin with the toes pointed.
“I like to say little doughnut circles, we are going to just trace an imaginary doughnut in the sky. And then we are going to open that doughnut up to a dinner plate and make it as big as a tire. And then bigger and bigger and bigger until it’s as big as you can possibly go. And then again switch your direction and then we are going to make It smaller and smaller,” Gillespie said.
Again repetitions are totally up to the individual. Just take it slow, especially if feeling tight in the leg, hamstring or hip flexor, and even out the movement on the opposite leg.
You just got better!